5 Exercises to Build Bigger Biceps
Big biceps aren’t just for looks, they play an essential role in many lifts and a supportive role in others. Read on for the best lifts to build bulging biceps.
One of the most common body parts that many like to train are the biceps! A great body part for that Friday night date, tagged along with the pecs, the biceps request that attention. In all seriousness, the biceps play a large role in many lifts. An ancillary muscle for pull-ups, pull-downs, and all rowing movements, the biceps assist in these lifts. Along with any upper body movement including all presses, flat and seated, side laterals, etc., the biceps are an active support muscle. There are a large variety of movements that one can implement to target the biceps. We have chosen the exercises that build strength, size and overall target the entire bicep muscle.
1. Barbell Curls
There is no better exercise than Barbell Curls, to build the overall size and strength of the bicep. When the palms of your hands are supinated (facing up), we target the short head of the biceps brachii. This exercise does work on both heads of the bicep. When we have palms up and pinky fingers toward each other, we can add more resistance toward the short head of the bicep. Along with the overall bicep strength, we also are training the forearm muscles as well. To perform this movement correctly, grab a barbell about shoulder-width apart with your palms facing upward. During the lift, it is imperative that you keep the elbow stacked underneath the shoulder. From the side view, your elbow and shoulder should be “inline” with each other. Executing every movement with proper form, without cheating, will promote the best overall strength as well as avoid injury. Using a rep range of 8-12reps per set for your heavy sets and 12-15 reps for your hypertrophy sets have yielded the best results for most.
2. Alternating Dumbbell Curls
Another staple exercise for your bicep training routine is Alternating Dumbbell Curls. A great exercise we have deemed the second most important overall bicep movement. With a matching set of dumbbells, start with your palms facing your legs. With one arm at a time, start your curl supinating the dumbbells through to the top of the movement with your palms facing upward at the top of the movement. The brachialis, brachioradialis, pronator teres (forearm muscles) as well as the other muscles in the forearm, are required for this movement as well. As in the execution of the barbell curls, maintain your elbow stacked beneath your shoulder throughout the movement, alternating curls from the right to the left arm. Proper execution will always yield the highest outcome and avoid injury. Using a rep range of 8-12reps per set for your heavy sets and 12-15 reps for your hypertrophy sets have yielded the best results for most.
3. Hammer Curls
The Hammer Curl is an outstanding exercise for building muscle and strength to the long head of the biceps brachii. As in the alternating dumbbell curls, the forearm muscles play a large role in this movement. The brachioradialis and brachialis, forearm muscles, along with the long head of the biceps are the primary muscles used when executing this movement. Building the overall strength of the forearm muscles that work in union with the biceps is just as important as building the strength in your delts to assist with your pecs. As always the best form will build the strongest and best-looking muscle with the lowest risk of injury. We do suggest maintaining a similar rep range as in the other bicep movements. However, occasionally throwing in some lower rep range days as well as some high rep days, keeps the muscles guessing. In doing this, as well as changing the exercises every few months, our body will not adapt to the same movement slowing growth. This is called accommodating resistance.
4. Preacher Curls
An incredible movement for isolating the biceps and forearm muscles, are Preacher Curls. A seated preacher curl bench seats the lifter facing the armrest at chest level with their arms at roughly a 30-degree angle. Either using dumbbells or a barbell, the lifter curls the weight to the top of the movement at full contraction and then lowers to slightly above full extension as not to unload the bicep putting unneeded stress on the joints and tendons. Keeping the shoulders still, allows the bicep to maintain the max load on the muscle throughout the movement. At the top of the movement on a preacher curl, there is a “dead spot” or a position in the lift where the weight is weightless. Maintain the resistance on the muscle being worked by controlling the weight to pause before the position in the movement where the muscle is unloaded. Reps range is the same as the other exercises.
5. Reverse Grip Barbell Curls
This is a great movement for building overall size to the biceps and forearms. To add another level of intensity, use Fat Grips or an axle bar. Position your hands about shoulder-width apart and grab the barbell with your palms facing downward (pronated). As we have been practicing throughout the other bicep movements, keep the shoulder and the elbow in line with each other. Maintain the position of your wrist in line with your forearm. Targeting the long head of the bicep and the brachioradialis primarily along with the other muscles in the forearm and bicep, this exercise is defiantly important to utilize in your training. The rep range is great in the 10-15 reps.
Many of these lifts can be done in any gym, but if you need specialized equipment, Beast Strong Powerhousein Tucson, AZ has what you need to build exceptional strength. If you’re not in the Tucson area, we are happy to offer Customized personal Coaching Plans. Email us at info@beaststrongpowerhouse to get started.
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