3 Surefire Ways to Bigger Biceps
Don’t overcomplicate what should be easy!
Having strong and well-defined biceps is a goal for many fitness enthusiasts. The biceps are a prominent muscle group on the front of the upper arm, and they play an essential role in a variety of daily activities and exercises. Building strong biceps not only enhances your appearance but also improves your overall strength and fitness.
In this article, we will discuss the three best bicep exercises that will help you build strong and defined biceps.
Barbell Curl
The barbell curl is one of the most effective exercises for building bicep strength and size. This exercise targets the biceps brachii, which is the largest muscle in the bicep group. To perform a barbell curl, follow these steps:
- Stand with your feet shoulder-width apart, and grip the barbell with an underhand grip, keeping your hands shoulder-width apart.
- Keep your elbows close to your body and curl the barbell towards your chest while keeping your upper arms stationary.
- Pause at the top of the movement, then slowly lower the barbell back to the starting position.
- Repeat for the desired number of repetitions.
The barbell curl is an excellent exercise for building bicep strength and size because it allows you to lift heavy weights, which are essential for muscle growth. Additionally, the movement of the barbell curl is straightforward, making it easy to perform correctly.
Hammer Curl
The hammer curl is another effective exercise for building bicep strength and size. This exercise targets the brachialis, which is a muscle located underneath the biceps brachii. To perform a hammer curl, follow these steps:
- Stand with your feet shoulder-width apart, and grip a pair of dumbbells with an overhand grip.
2. Keep your elbows close to your body and curl the dumbbells towards your shoulders while keeping your upper arms stationary.
3. Pause at the top of the movement, then slowly lower the dumbbells back to the starting position.
4. Repeat for the desired number of repetitions.
The hammer curl is an excellent exercise for building bicep strength and size because it targets the brachialis, which is often neglected in traditional bicep exercises. Additionally, the hammer curl works your forearm muscles, which can improve your grip strength.
Chin-Up
The chin-up is a compound exercise that targets several muscle groups, including the biceps, back, and shoulders. To perform a chin-up, follow these steps:
- Stand underneath a pull-up bar, and grip the bar with an underhand grip, keeping your hands shoulder-width apart.
2. Hang from the bar with your arms fully extended.
3. Pull yourself up towards the bar by bending your elbows and bringing your chin above the bar.
4. Pause at the top of the movement, then slowly lower yourself back to the starting position.
5. Repeat for the desired number of repetitions.
The chin-up is an excellent exercise for building bicep strength and size because it allows you to lift your entire body weight, which is a significant challenge for your biceps. Additionally, the chin-up is a compound exercise that targets multiple muscle groups, making it a time-efficient exercise.
BONUS EXERCISE: Concentration Curl
Concentration curls are a variation on traditional biceps curls. The best way to perform concentration curls is by sitting on a flat bench with the tricep of your lifting arm against your inner thigh (of the same side). Once you feel like your elbow is properly isolated, lift the dumbbell while trying to keep the upper part of your arm as still as possible. Squeeze your bicep at the top of the movement and make it peak as much as possible before lowering the dumbbell for one rep.
Conclusion
Building strong and well-defined biceps requires a combination of proper nutrition, rest, and effective exercises. The barbell curl, hammer curl, and chin-up are three of the best exercises for building bicep strength and size. Incorporating these exercises into your training routine can help you achieve your bicep-building goals. Remember to perform each exercise with proper form and gradually increase the weight to challenge your muscles and stimulate growth.
