When we think of building an impressive physique what almost immediately comes to mind are big and oversized muscles that attract attention in the mirror well we know that biceps with good definition are often seen as a symbol of power and aesthetics. Here are the 3 best bicep exercises for building amazing peaks (ideal if you go to a gym or just starting out): In this article, we will take you through some of the best exercises for your biceps that hit all areas of the muscle for complete development.
Barbell Curl
The barbell curl is a tried-and-true exercise for hitting both the short and long heads of your biceps brachii. This exercise can be performed with your feet shoulder-width apart, grabbing the barbell with palms facing forward and using your elbows to lift the weight. Perform the biceps curls with slow, controlled movements while minimizing swinging to fully recruit the biceps.
Dumbbell Hammer Curl
Hammer curls are a variation of biceps exercises that hit the brachialis, which is found just underneath the biceps brachii. With a dumbbell in each hand and your palms facing your torso, lift the weights by bending at your elbows. It is said, for sake of biceps and even arm development.
Preacher Curl
The preacher curl differs from other bicep exercises in that its performed on a special bench that supports the arms, isolating the biceps to prevent any cheating via body movement. This is more targeted toward the long head of the biceps, making for a balanced approach to well developed muscles.
Concentration Curl
Concentration curls are really good for the peak (isolation of the biceps). Sit on a bench with your legs open, dumbbell in one hand and elbow resting against the inside of your thigh. This process involves a slow weight liftoff so you can hit the biceps accurately, ensuring strength and definition.
Cable Curl
One important advantage of the cable curl is that constant tension is maintained throughout the entire range of motion. Use a cable machine and either a straight or EZ-curl bar attachment to stand or kneel curls at an even pace. That gives you a wider range in which to hit the biceps, so it promotes overall growth.
Chin-Up/ Pull-Up
Chin-ups and pull-ups are primarily upper back exercises, but they hit the biceps hard as well. Chin-ups target the biceps with an underhand grip, making them a killer bodyweight bicep builder. To achieve the maximum benefits, make sure you are doing it slowly and with full range of motion.
Incline Dumbbell Curl
It changes the angle of load on our biceps, targeting more stress on biceps long head. It helps build mass high on the biceps for a overall thicker and better looking arm.
Adding a mix of these biceps exercises will build overall bicep and arm shape. Keep with good form, keep control and increase the resistance before this starts becoming stale. Furthermore, performing these exercises along with a proper diet and plenty of rest will help you to maximize the growth of your biceps so that you have were those big well-shaped arms that you always wanted.