Are you looking to build bigger biceps and achieve that coveted "guns out" look? While many people think that bicep curls are the only way to go, there are actually a variety of exercises that can help you achieve the results you're looking for. In this article, we'll explore some of the top bodybuilding exercises for building bigger biceps.
The Anatomy of the Biceps
Before
we dive into the exercises, it's important to understand the anatomy of
the biceps. The biceps are a two-headed muscle that are responsible for
flexing the elbow and rotating the forearm. The two heads are known as
the long head and the short head. While both heads are involved in most
bicep exercises, certain exercises can target one head more than the
other.
1.Barbell Curls
Barbell curls are a classic bicep exercise that work both heads of the muscle. To perform this exercise, stand with your feet shoulder-width apart and grasp a barbell with an underhand grip. Keeping your elbows close to your body, curl the barbell up towards your chest and then lower it back down. Repeat for several sets of reps.
Barbell curls are a classic bicep exercise that work both heads of the muscle. To perform this exercise, stand with your feet shoulder-width apart and grasp a barbell with an underhand grip. Keeping your elbows close to your body, curl the barbell up towards your chest and then lower it back down. Repeat for several sets of reps.
2. Hammer Curls
Hammer curls are another great bicep exercise that target the brachialis muscle, which is located under the biceps. To perform this exercise, stand with your feet shoulder-width apart and hold a dumbbell in each hand with a neutral grip. Keeping your elbows close to your body, curl the dumbbells up towards your chest and then lower them back down. Repeat for several sets of reps.
3.Concentration Curls
Concentration curls are a bicep exercise that target the bicep peak, which is the highest point of the muscle. To perform this exercise, sit on a bench with your feet flat on the floor and hold a dumbbell in one hand. Rest your elbow on the inside of your thigh and curl the dumbbell up towards your chest. Repeat for several sets of reps and then switch to the other arm.
Concentration curls are a bicep exercise that target the bicep peak, which is the highest point of the muscle. To perform this exercise, sit on a bench with your feet flat on the floor and hold a dumbbell in one hand. Rest your elbow on the inside of your thigh and curl the dumbbell up towards your chest. Repeat for several sets of reps and then switch to the other arm.
4.Preacher Curls
Preacher curls are a bicep exercise that target the short head of the muscle. To perform this exercise, sit at a preacher curl bench and hold a barbell with an underhand grip. Rest your arms on the bench pad and curl the barbell up towards your chest. Repeat for several sets of reps.
5.Incline Dumbbell Curls
Incline dumbbell curls are a bicep exercise that target the long head of the muscle. To perform this exercise, lie back on an incline bench with a dumbbell in each hand. Let your arms hang straight down and then curl the dumbbells up towards your chest. Repeat for several sets of reps.
Incline dumbbell curls are a bicep exercise that target the long head of the muscle. To perform this exercise, lie back on an incline bench with a dumbbell in each hand. Let your arms hang straight down and then curl the dumbbells up towards your chest. Repeat for several sets of reps.
6.Cable Curls
Cable curls are a bicep exercise that allow you to maintain constant tension on the muscle throughout the movement. To perform this exercise, attach a straight bar to a cable machine and grasp it with an underhand grip. Keeping your elbows close to your body, curl the bar towards your chest and then lower it back down. Repeat for several sets of reps.
Cable curls are a bicep exercise that allow you to maintain constant tension on the muscle throughout the movement. To perform this exercise, attach a straight bar to a cable machine and grasp it with an underhand grip. Keeping your elbows close to your body, curl the bar towards your chest and then lower it back down. Repeat for several sets of reps.
7. Chin-Ups
Chin-ups are a compound exercise that work the biceps as well as other muscles in the upper body. To perform this exercise, hang from a pull-up bar with an underhand grip and pull your body up until your chin is above the bar. Lower yourself back down and repeat for several sets of reps.
8. EZ Bar Curls
EZ bar curls are a bicep exercise that can be more comfortable on the wrists than a straight bar. To perform this exercise, grasp an EZ bar with an underhand grip and curl it up towards your chest. Lower it back down and repeat for several sets of reps.
Chin-ups are a compound exercise that work the biceps as well as other muscles in the upper body. To perform this exercise, hang from a pull-up bar with an underhand grip and pull your body up until your chin is above the bar. Lower yourself back down and repeat for several sets of reps.
8. EZ Bar Curls
EZ bar curls are a bicep exercise that can be more comfortable on the wrists than a straight bar. To perform this exercise, grasp an EZ bar with an underhand grip and curl it up towards your chest. Lower it back down and repeat for several sets of reps.
9. Reverse Curls
Reverse curls are a bicep exercise that target the brachialis muscle and can help to build forearm strength. To perform this exercise, grasp a barbell with an overhand grip and curl it up towards your chest. Lower it back down and repeat for several sets of reps.
Reverse curls are a bicep exercise that target the brachialis muscle and can help to build forearm strength. To perform this exercise, grasp a barbell with an overhand grip and curl it up towards your chest. Lower it back down and repeat for several sets of reps.
10. Spider Curls
Spider curls are a bicep exercise that can be performed on an incline bench to isolate the biceps. To perform this exercise, lie face down on an incline bench with a barbell or dumbbells in your hands. Curl the weight up towards your chest and then lower it back down. Repeat for several sets of reps.
Spider curls are a bicep exercise that can be performed on an incline bench to isolate the biceps. To perform this exercise, lie face down on an incline bench with a barbell or dumbbells in your hands. Curl the weight up towards your chest and then lower it back down. Repeat for several sets of reps.
11.Zottman Curls
Zottman curls are a bicep exercise that target both the biceps and the brachialis muscle. To perform this exercise, hold a dumbbell in each hand with an underhand grip. Curl the dumbbells up towards your chest and then rotate your wrists so that you are holding the dumbbells with an overhand grip. Lower the dumbbells back down and repeat for several sets of reps.
Zottman curls are a bicep exercise that target both the biceps and the brachialis muscle. To perform this exercise, hold a dumbbell in each hand with an underhand grip. Curl the dumbbells up towards your chest and then rotate your wrists so that you are holding the dumbbells with an overhand grip. Lower the dumbbells back down and repeat for several sets of reps.
12.Single-Arm Cable Curls
Single-arm cable curls are a bicep exercise that allow you to isolate each arm and maintain constant tension on the muscle throughout the movement. To perform this exercise, attach a single handle to a cable machine and grasp it with one hand. Keeping your elbow close to your body, curl the handle towards your chest and then lower it back down. Repeat for several sets of reps and then switch to the other arm.
Single-arm cable curls are a bicep exercise that allow you to isolate each arm and maintain constant tension on the muscle throughout the movement. To perform this exercise, attach a single handle to a cable machine and grasp it with one hand. Keeping your elbow close to your body, curl the handle towards your chest and then lower it back down. Repeat for several sets of reps and then switch to the other arm.
13. 21s
21s are a bicep exercise that involve performing partial reps at different points in the movement to increase time under tension. To perform this exercise, hold a barbell with an underhand grip and perform 7 reps where you curl the weight from the bottom to halfway up, 7 reps where you curl the weight from halfway up to the top, and 7 full reps. Repeat for several sets.
21s are a bicep exercise that involve performing partial reps at different points in the movement to increase time under tension. To perform this exercise, hold a barbell with an underhand grip and perform 7 reps where you curl the weight from the bottom to halfway up, 7 reps where you curl the weight from halfway up to the top, and 7 full reps. Repeat for several sets.
14.Cross-Body Hammer Curls
Cross-body hammer curls are a bicep exercise that target the brachialis muscle and can also help to build forearm strength. To perform this exercise, hold a dumbbell in one hand with a neutral grip. Curl the dumbbell up towards your opposite shoulder and then lower it back down. Repeat for several sets of reps and then switch to the other arm.
Conclusion
Building bigger biceps takes a combination of the right exercises, proper form, and consistent effort over time. By incorporating these top bodybuilding exercises into your workout routine, you can target all areas of the biceps and achieve the results you're looking for.
FAQs
Cross-body hammer curls are a bicep exercise that target the brachialis muscle and can also help to build forearm strength. To perform this exercise, hold a dumbbell in one hand with a neutral grip. Curl the dumbbell up towards your opposite shoulder and then lower it back down. Repeat for several sets of reps and then switch to the other arm.
Conclusion
Building bigger biceps takes a combination of the right exercises, proper form, and consistent effort over time. By incorporating these top bodybuilding exercises into your workout routine, you can target all areas of the biceps and achieve the results you're looking for.
FAQs
1.How often should I train my biceps?
It is recommended to train your biceps 2-3 times per week with a day of rest in between.
It is recommended to train your biceps 2-3 times per week with a day of rest in between.
2.Can I build bigger biceps without weights?
While weights are a great way to build bigger biceps, bodyweight exercises like chin-ups and push-ups can also be effective.
While weights are a great way to build bigger biceps, bodyweight exercises like chin-ups and push-ups can also be effective.
3.How many reps and sets should I do for bicep exercises?
It is recommended to do 3-4 sets of 8-12 reps for bicep exercises.
It is recommended to do 3-4 sets of 8-12 reps for bicep exercises.
4.Should I use a straight bar or an EZ bar for bicep curls?
Both straight bars and EZ bars can be effective for bicep
Both straight bars and EZ bars can be effective for bicep
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