Bicep exercises overview:- When it involves biceps training, the most important mistake people make is neglecting both heads of the bicep. There are two heads of biceps (1) LONG HEAD and (2) SHORT HEAD. Many of us are unaware that they’re actually composed of two heads. The exercises that you simply do for your biceps will have a big impact on the looks of your arms…working your biceps can help contribute to a tighter, more defined, and more toned search for your arms. To induce that tight, defined look you’ve always wanted, it takes quite a few of dumbbells and a few bicep curls. Even as it takes a good range of motion to sculpt a six-pack, it takes a range of exercises to create bigger, better, stronger biceps.
TOP 5 BICEP EXERCISES TO BUILD MUSCLES
1. Barbell bicep curl
Stand up and grab the EZ-barbell along with your hands, palms facing forward in a very medium-grip position. Lift the barbell towards your shoulders and bring it down slowly after a short pause. Keep your back and upper arms still full.
2. Close-grip barbell curl
Select the required weight, load it onto the bar, and assume a narrower than shoulder-width grip. Using a supinated (palms up) grip, take a depths breath and curl the barbell towards your shoulders. Once the biceps are fully shortened, slowly lower the weight back to the starting position. Repeat for the desired number of repetitions. Maintain a small bend within the elbow at rock bottom of the movement to stay tension through the biceps. Using a slow eccentric (lowering portion) of the exercise can help to enhance the tension and mind-muscle connection. If you experience forearm or wrist discomfort while employing a barbell, switch to an EZ curl bar or dumbbells.
3. Single hand Dumbbell hammer preacher curl
Begin to sit on a preacher curl bench with dumbbells in each hand, rest your toes on the bench and feet flat on the floor. Hold the dumbbell in a hammer or neutral grip and the weights extend fully in front of you. Slowly lift one of the dumbbells up towards your chest, squeeze and separate your bicep, then stop for a count. Return to the starting position and repeat with the alternative arm. Repeat this for as many reps and sets as desired.
4. Prone incline barbell spider curl
Grab a barbell with a shoulder-width grip and lie prone on a bent bench with the underside of your chest above the top section of the bench. To begin the exercise, hang the barbell down completely with arms. Exhale and barbel curl and contract your biceps on top. Hold on top for a few seconds. Inhale and lower the barbell slowly but do not lock downwards. Repeat for the desired number of repetitions. You can also do barbell curls prone on a preacher bench using the opposite direction (not flat side slant). You can optionally use dumbbells, an E-Z curl bar or cable. The brachialis and brachioradialis muscles also get a lot of stimulation during exercise. The prone tilt curl is the perfect exercise to isolate your biceps as the inclined position that gives the muscles a good stretch.
5. High angle cable curl
Begin by placing a flat bench next to the cable weight stack and attaching a small strip to the high winch. Lie on your back with your head towards the stack. Hold the bar with the overhand grip (palms facing up) and spread your hands fully at a slight angle to your head. Curl your arms as much as possible, and pull the bar down toward you, holding it for one count. Slowly return to the starting position. Repeat this for more reps and sets.