Four ways to boost your biceps

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Big, bursting biceps are a dream for many workout warriors. Building up the muscles in your arms can be a rewarding experience that shows just how hard you’ve been pushing yourself. Here are four of the best bicep exercises you can do to get a full strong pump to your upper arms.

Barbell Bicep Curls

Barbell Bicep Curls
source: leanitup.com

Big, bursting biceps are a dream for many workout warriors. Building up the muscles in your arms can be a rewarding experience that shows just how hard you’ve been pushing yourself. Here are four of the best bicep exercises you can do to get a full strong pump to your upper arms.

Barbell Bicep Curls

Concentration Curls
source: pbfingers.com

Concentration curls are one of the best bicep exercises because they isolate the muscles, making them work extra hard without much help from any other part of your body. The key to this and other effective bicep exercises is to make sure you stay in control of the movement the whole time and don’t cheat by using momentum or other body parts.

Sit on a flat surface (such as a workout bench) with your knees bent and feet flat on the floor. Put a dumbbell on the floor in front of you. Lean forward to pick the dumbbell up so it is just off the floor, placing the back of your upper arm on your inner thigh. Keeping the top of your arm stationary, curl the dumbbell up using your forearm until the dumbbell is level with your shoulder. Your pinky finger should be higher than your thumb at the top of the movement. Slowly bring the dumbbell back down to the starting position to complete the rep.

Hammer Curl

Hammer Curl
source: menshealth.com

Hammer curls target the biceps brachialis, which are located toward the bottom of the muscle grouping toward your elbow. Enhancing the size of this area can make your arms look thicker.

Stand straight up holding a dumbbell in each hand. Your hands should be at your sides with your palms facing your hips. Keeping your upper arms stationary, bend at the elbow and use your forearms to raise the dumbbells up toward your shoulders. Hold them for a second or two at the top before slowly lowering them back to your sides.

Preacher Curl

Preacher Curl

This another great bicep exercise that isolates the muscles and keeps the rest of your body from helping out too much.

Sit with your chest pressed up against a sloped pad. Using an underhand grip and slightly bent elbows, grab an EZ bar, keeping your hands about 15 centimetres apart. Keeping the tops of your arms in the same position, pressed against the sloping pad, bend your elbows to curl the EZ bar up toward your face. At the top of the lift, once your forearms are straight up and down and your biceps are fully contracted, pause momentarily before slowly lowering it back to the starting position.

Mixing these bicep exercises into your arm routines can give you the muscular look you want. You should also consider adding some protein bars and protein drinks to your dietary regime. Keeping Quest Bars in your bag is an awesome way to get some muscle-aiding protein in your system just before hitting the gym.

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