The Best Biceps Exercises for building more size - Alpha Male Nation
Biceps are important for every person who wants to start a muscle-building program. Make sure you will not neglect your triceps muscles, too, because they comprise an important component of the arm. Because you want to build more size, lifting heavy is essential. If you try out the best biceps exercises, it will be easier to have strong arms and to build your body.
Exercise 1: Barbell Biceps Curls
You can start your program of bodybuilding with one of the best biceps exercise – Barbell Biceps Curls. This exercise is perfect for overloading the biceps with a heavy weight. It is a good exercise for the best strength development, but you have to make sure that you are doing it right.
Therefore, try not to cut the movement pattern short and prevent momentum from making you lean backward when you lift the weight upwards. Momentum makes more of the work than your muscles really do. It is best to perform the exercise slowly, in order to avoid the leaning backward. Exercising in a controlled manner will increase the intensity in the muscle fibers and the results are great.
It is an easy exercise. Stand up with your torso upright as you hold a barbell at a shoulder-width grip, with the palms of your hands facing forward and the elbows close to the torso. This is your starting position. As you hold the upper arms stationary, curl the weights forward and contract the biceps as you breathe out. Be sure that you move only the forearms.
Continue this movement until your biceps is fully contracted and the bar is at the level of your shoulder. Hold the contracted position for a second and squeeze the biceps and begin in a controlled and slowly manner to bring the bar back to starting position while you breathe in.
Exercise 2: Zottmann Curl
This is a great exercise for working out your biceps. The moment involves a palms-up grip on the way up and a palms-down grip when you lower the weight. You have to stand up with your torso upright and a dumbbell in each hand, with the elbows close to the torso. In addition, you have to make sure that the palms of the hands are facing each other.
Hold the upper arm stationary and curl the weight while contracting the biceps as you breathe out. It is important to move only the forearms and to rotate your wrist to palms up grip and continue the movement until your biceps is fully contracted and the dumbbells are at the level of your shoulder.
After that, hold the contracted position for a second and rotate your wrist until you have a palm down grip. Then begin to bring slowly the dumbness back down using pronated grip and while the dumbbells close your thighs, star rotating the wrist so you go to a neutral grip, when your palms are facing your body grip.
Exercise 3: Incline dumbbell curls
This it is a good exercise for preventing the momentum issue that could happen when you adopt a wrong position while exercising. People who do this exercise will feel maximum tension on the biceps muscle belly.
Sit back on an incline bench with a dumbbell in each hand held at arm’s length. You must keep your elbows close to your torso and rotate the palms of your hands until they are facing forward. This is your starting position and then you hold the upper arm stationary, while you curl the weights forward as you contract the biceps and you breathe out.
It is important to move only your forearms and continue the movement until the biceps is fully contracted and the dumbbells are at your shoulder level. Make sure to hold the contracted position for a second and slowly start to bring the dumbbells back to starting position, while you breathe in. It is a great exercising for building your body.
Exercise 4: Standing Biceps Cable Curl
Cable curls are good for targeting deep-tissue muscle fibers. Because of a constant tension provided by the cable, the pattern of movement is less stable. The good thing is that you can use a variety different attachment to perform the cable curls, such as a rope, a straight bar or a rotating cable handles, in order to work a single arm at a time.
Begin your exercise by standing up with your torso upright as you hold a cable curl bar attached to a low pulley. Take the cable bar at shoulder width and maintain the elbows close to the torso, while the palm of your hands is facing up (suspinated grip).
As you hold the upper arms stationary, curl the weights while contracting the biceps when you breathe out. Be sure you move the forearms and continue the movement until your biceps is fully contracted and the bar is at shoulder level. Then you have to hold the contracted position for a second as you squeeze the muscle.
After that, you begin to bring the curl bar back to starting position while you breathe in.
Exercise 5: Reverse Grip Bent – Over Rows
Reverse-grip rows should be included in your body-building program. This exercise will put a stress on the biceps muscles compared to straight rows, this I why is a good exercising that targets the biceps.
Stay upright as you hold a barbell with palms facing up and bend your knees slightly, then bring your torso forward, by bending at the waist, as you keep the back straight until is almost parallel to the floor. Just make sure you keep your head up. In addition, the barbell should hang directly in front of you while your arms hand perpendicular to the floor and your torso. In this position, you start your exercise.
As you keep your torso stationary, lift the barbell as you breathe out, keeping the elbows close to the body. When you are on the top contracted position, squeeze the back muscles and hold for a second. Slowly lower the weight again to get to the starting position as you inhale.
If you have back problems, it is not recommended performing this exercise. It is better a Low Pulley Row for those with back issues. Also, use the weights with caution and is preferred to use less weight than more.
Exercise 5: Concentration Curls
Concentration Curls is an exercise that will blast your biceps, because it put emphasis right on the biceps muscle. Sit down on a flat bench and hold the dumbbell in front of you, between your legs. Make sure your legs are spread, with your knees bent and feet on the floor. Then use your right arm to pick the dumbbell up and place the back of your right upper arm on the top of your inner right thigh. After that, you have to rotate the palm of your hand until it is facing forward away from your thigh. It is important that your arm is extended and the dumbbell is situated above the floor. In this way, you start the position.
Your next move is curl the weights forward while holding the upper arm stationary, as you contract the biceps while you breathe out. You should move only the forearms and continue the movement until your biceps is fully contracted and the dumbbells are at your shoulder level. When you are at the top of your movement, make sure that the little finger of your arm is higher than your thumb. In this way, you can be sure of a good contraction.
When you are in the contracted position, hold it for a second awhile you squeeze the biceps. After that, begin to bring the dumbbells down slowly, back to the starting position, while you breathe in.
Exercise 6: EZ Bar Curl
EZ Bar Curl is one of the best biceps exercises you can perform. Many people consider the EZ bar more comfortable than a straight bar, because it is great for building your biceps muscles. You start this exercise by standing up straight as you hold tan EZ curl bar at the wide outer handle. Make sure the palms of your hands are facing forward and a little tilted inward, because of the shape of the bar. Also, keep your elbows close to your torso.
As you maintain your upper arms stationary, exhale and curl the weights forward while you contract the biceps. Concentrate only on moving your forearms and continue to raise the weight until the biceps are totally contracted and the bar is at the level of your shoulder. When you are at the contracted position, hold it for a moment and squeeze the biceps. After that, you have to inhale and slowly lower the bar back to the starting position. It is an easy to do exercise that will help you build your biceps muscles.
Exercise 7: Hammer Curl
This is a great exercise, because all of your biceps will be involved. You have to stand up with your torso upright and a dumbbell on each hand that you keep at arm’s length. Keep your elbows close to the torso and the palms of the hands facing your torso. In this position, you start the exercise.
As you hold the upper arms stationary, exhale and curl the weight forward, while contracting the biceps. You continue now to raise the weight until the biceps are totally contracted and the dumbbell is at the level of your shoulder. All you have to do now is to hold the contracted position for a short moment, while you squeeze the biceps. Make sure you keep the elbow stationary and you move only your forearm.
After a short pause, inhale and start slowly to lower the dumbbell back down to the starting position. We can perform this exercise sitting down on a bench with or without back support or by alternating arms. Therefore, you can lift first the right arm for one repetition, then the left one.
The biceps are or the Bicep Brachii muscles is a two headed muscle situated from the shoulder joint down to the elbow joint. We use these muscles when we turn a key in a door or when we blend the elbow. They are responsible for the pulling movements and the bicep muscle is the antagonist of the triceps muscle. Because it is a bi-articular muscle, it helps control the motion of the shoulder and the elbow.
The biceps exercises are important for those who care about how their body looks and want to build muscles. Therefore, the best biceps exercises should be a part of your body building program. These exercises are easy to perform, if you make sure you control your moves. The body position is important, as well as the moment when you contract your muscles and inhale.
Each part of an exercise matters and has to be performed correctly, in order get the best results. If you do not want, ask a professional trainer how to do your biceps exercise, then you should try to practice alone. With one step at a time, you can improve your body condition and strengthen your muscles.
Because biceps runs from the shoulder joint to the elbow joint, there are easy to be noticed by people around you. Therefore, it is necessary to take care of your biceps and to include biceps exercise in your body building routine. If you manage to work-out correctly, each part of your body will be well toned up. In this way, you can improve your overall health, because exercising plays a major role in your health improving.
Performing different exercising will strengthen your body and your mind. The results will be easy to see on the outside, because you will great, but on the inside, you will feel healthy and full of energy every day. Because exercising offers us many advantages, should be a priority for every one of us. Therefore, you should avoid sedentary and start doing exercises, to strengthen your body and improve our looks.