Bigger biceps not only show our strength but it is also very helpful to give us confidence in front of everybody. No matter how costly your outfits are if you don’t have a good physique. Everyone praises you if you have a massy biceps. So get ready to make a big biceps because I am going to tell you the 8 best exercises to build bigger biceps.
Wearing a cool half T-shirt with a big biceps is what people always want to be. Are you trying all the moves and methods but still not getting the results. Then it might be because you might be performing wrong your workouts or inappropriate way. The biceps are the best to show off muscles in our body
Note: All the images which I used below to indicate particular exercise is taken from Wikimedia commons
Here is the list of 8 best exercises to build a bigger biceps
- Stand Barbell curl
- Dumbbell hammer curl
- Dumbbell concentration curl
- Decline dumbbell curl
- Stand dumbbell curl
- EZ-bar preacher curl
- Incline dumbbell curl
Barbell curl is one of the most effective workout for biceps. It cannot be replaced with any other exercise because it targets your entire arms size and bring muscle to your arms. This workout is very simple to do and most popular in biceps workout.
How to do it: The first thing is to get the barbell and accordingly set its weight. Now grab the barbell underhand grip slightly wider than your shoulder width. Chest up, fix your elbows and then bring the barbell up and get it down slowly. Make sure to squeeze your biceps when you bring the barbell up. Do 3 sets of 20, 15 and 10.
2.Dumbbell hammer curl
This is my favorite exercise in the list of biceps workout. It increases your arms size and makes your wrist stronger. It makes your arm thicker.
How to do it: Get a pair of dumbbells with hands to your side and your palms facing the body. Now, slightly bring the dumbbells up and down. Don’t move your elbows just fix it at the same spot at the time when you bring the dumbbell up and down. Do 3 sets of 20, 15 and 12.
Tip:Make sure to go for the quality reps not the quantity
3.Dumbbell concentration curl
Dumbbell concentration curl is a very old exercise in the list of biceps workout. people usually prefer to do it in the last. It focuses on the peak of biceps and hit it very well.
How to do it: Firstly get your dumbbell and set your bench then grab the dumbbell then put your elbow on the inside of your thigh. After this bring the dumbbell up and squeeze then lower back your dumbbell in the original position. Do 3 sets of 12 each.
4.Decline dumbbell curl
Decline dumbbell curl helps you to get isolate your biceps. This is mainly performed through dumbbell and very convenient to do.
How to do it: Get a bench and set it on 45 degrees incline. Lie your chest on a bench with a pair of dumbbells in both hands. Then, bend your elbows and bring up the dumbbells to your shoulder and then lower down the dumbbell in its original position. Don’t move your upper arms to curl the dumbbell up and down. Squeeze your biceps on getting dumbbells up. Do 3 sets of 18, 12 and 12 respectively.
Dumbbell curl for biceps is the workout that you should not miss out in biceps workout because it works on your long head as well as your short head muscles. It’s also very convenient when you targeting your peaks to show well. However it depends on you whether your objective is to make a bigger biceps or just muscle endurance. If your target is to get stronger and bigger biceps then you should go for heavy weighted dumbbells with low to moderate sets. And if your target is to give endurance to your biceps muscle then you can go with low weighted dumbbells.
How to do it: Stand in front of a mirror with a pair of dumbbells in both hands. Your palms should be facing the mirror. Now, curl the dumbbells up close enough to your shoulder and then lower it back into his original position. Don’t use your upper arms to move the dumbbells.
6.EZ-bar preacher curl
This is a good move to target your biceps and hence very comfortable to do. This workout is mainly focusing on your brachialis muscles which include both short head and long head of biceps.
How to do it: Sit in a preacher bench and grab the EZ-bar with your hands resting on the sloping pad of the preacher bench and put your hands on your shoulder width. Now, hold the bar and curl it up using your elbows towards your shoulder, squeeze it and lower it back in its original position.
Read also: 10 best exercise to build a bigger chest
7.Incline dumbbell curl
Incline dumbbell curl plays a vital role in targeting your long head which is a part of our biceps brachii and this workout mainly focuses on your biceps peak by maximizing its long head. This exercise is just an opposite variation of decline dumbbell curl in which we lie down on a bench by facing our chest to the bench. Therefore it is one of the best exercise for biceps
How to do it: Get a pair of dumbbells and lie down on the bench which sets on 45 degrees then bring up the dumbbells to close enough towards your shoulder. pause it, and lower down the dumbbells in its original position. Make sure that you don’t use your upper arms to bring the dumbbells up and down. Use your elbows to move the dumbbells
This workout works on your upper body mainly focuses on Biceps, shoulder and back. It’s not only very easy to do but very effective move to begin any exercise as a warm up also.
How to do it: Grab the bar with your underhand grip on shoulder width. Then pull yourself up until your head goes above the bar. Lower down yourself in the original position. Do 3 sets up to failure.
I hope you all like the list of the best exercise for biceps. So go and push yourself to achieve your target because only you know your limit and strength. Nothing is impossible in this world if you want to do so.