In any gym you visit, you will see people working their biceps. Did you know that biceps, along with the pecs and abs, are referred to as “vanity muscles”? This is because they are the most visible and draw the most attention and admiration. Invariably, when you ask someone to show you his muscles, he will probably flex his biceps.
Before we discuss how to build huge biceps, it requires mentioning that the biceps make up only one third of your upper arm. Triceps make up the other two-thirds. So to have an impressive arm, you must build your triceps too or the effort on your biceps will not be as pronounced. We will talk about triceps exercises in another article. For now, let’s talk about hot build biceps.
Listed below are some exercises that will really blast your biceps. Most people will already be familiar with some or all of these exercises and have done them. The question though is, are these exercises being performed using the correct form and techniques? Because if not, you will most likely be wasting some time since your biceps will not grow to their full potential otherwise.
Do each exercise for 1-5 sets once or twice a week and at reps between 8-12. If you are doing only one set, make sure the weights you are using are heavy enough to bring your biceps to absolute fatigue at the end of the set. If you do multiple sets, make sure that at the high end of the reps, you will not be so fatigued that you can’t perform another rep in good form.
Dumbbell Curls
This standard bicep exercise will affect muliptle muscle fibers in your biceps to help you achieve that peak bicep look.
You can do this curl while standing or sitting on an incline bench holding a dumbbell in one hand. Curl the weight upward and toward the shoulder level, then squeeze your biceps hard at the top position. Lower the weights again slowly, maintaining full control of the movement. Make sure to support your elbows throughout each repetition.
Hammer Curl
The hammer curl gives your biceps a full look and works them in conjunction with the forearms. The movement is similar to the dumbbell curl, except you will be gripping the weight differently. Grip the dumbbell like you are holding a hammer to hammer in nails. This exercise is better done standing up instead of sitting down.
Standing Barbell Curl
The standing barbell curl is performed with either a straight bar or an ezy bar. This exercise is great for building huge bicep mass.
Stand with feet shoulder-width apart and grip the bar using an underhand grip. Your hands should also be about shoulder-width apart. Bring the bar up slowly while focusing intensely on contracting the biceps. Be certain you do not swing or use momentum to curl, especially when your bicep muscles are reaching fatigue. Don’t swing or move your body – only your arms should be moving. Keep your elbows stationery at the side of your body, and keep your legs and back stable. Also, never curl or bend your wrists. Keep them in a straight neutral position.
Lower the weight carefully, taking 3-4 seconds resisting the weight on the way down to emphasize the negative part of the exercise. Resist letting gravity pull the weights down for you so that you will get the most out of each repetition.
Preacher Curl
The preacher curl is similar to the barbell curl, but instead of using free weights, you use the preacher curl station. It’s an isolation exercise which helps bicep ‘peaking.’
More Tips for Building Biceps
-Focus on the movement of your biceps all throughout the exercise. Lifting weights that are too heavy will compromise your form and technique, and just prove to be counterproductive in the end.
-Stretch your biceps between sets. This helps to flush out lactic acid and help your biceps recover better for the next set.
-By slightly turning and squeezing your bicep while maintaining full control during the contraction, you’ll build more peak.
-Rotate in new exercises or change the order you perform them in each 6-8 weeks to shock your biceps into new growth and watch those arms grow!
Finally, build your bicep muscles and overall strength gradually. Do not be tempted to hurry up your body building training program at any cost. Just stay the course. People who try to speed things up risk having pulled muscles, torn ligaments and tissues, and even bone damage. Train your body and your biceps to get stronger gradually and consistently. Rome was not built in one day.
Always make sure that you are in tune with what your body is communicating and pay attention to its demands. By taking care of your body while exercising, you will look and feel great and have the best, show-off-worthy biceps of your life.