Many men focus their attention on the biceps when it comes to the muscle that is first noticed. Biceps that are big and strong will tell anyone who sees you, you have been working hard in the Iron Temple.
The biceps is a small muscle, but it’s very important for aesthetics and day-to-day activities. This muscle works in conjunction with your triceps, giving you arms that look as big and strong as possible. Your sleeves will be ripped off quickly with the right biceps workout and dedication.
Best Biceps Workout for Size and Shape
1. Barbell Curl
The barbell curl is an excellent biceps builder. When done correctly, this exercise can increase the entire muscle’s strength and size. The barbell curl allows you to curl more weight than other curl variations because you lift the same object with both hands.
- Hold a barbell in an underhand grasp, slightly wider than the shoulders.
- Pull the shoulders back and into their sockets, exposing your front biceps. Your elbows need to be slightly behind your ribs or under your shoulders.
- Use your biceps to curl the barbell.
Be careful not to lean your torso forward, let your shoulders collapse or allow your elbows to slide backward to your side. Instead, your elbows should be slightly ahead of your shoulders.
Do three to four sets with moderate and heavy weights.
2. Reverse curl
The reverse curl is less common in gyms. As the name implies, the only difference is that the wrists are turned in the opposite direction (or partially, if you’re using an EZ bar).
Even though it may not seem important (especially when talking about biceps), grip strength is often the first thing to fail in many other lifts. It is possible to increase your gains by improving your grip.
- Start with half the weight you would use to perform a barbell curl. Use either an EZ bar or a straight one. Grab the bar with your palms down and at shoulder width. Use the downward-sloping portion of the bar if you are using an EZ bar.
- Keep your elbows near your side and maintain a slight bend of your knees. You’ll notice that your brachialis muscle tension increases as you raise the bar.
- Pause for a few moments at the top of the move before returning it to its starting position.
3. Cable Curl
At first glance, this movement is similar to the standing barbell curl. Both movements are bilateral and involve a shoulder-width, underhand grip. It’s different because, just like the best cable Biceps exercises, the angle of load gives you constant tension throughout the range of motion.
This means that you cannot rest at either the bottom or top of the machine, which increases the total tension. You may also find that the gym has a variety of handle positions and body positions.
If you do it as the first exercise in your workout, use a heavy weight and 6-10 repetitions per set. If you decide to do this later in your workout, aim for 8-12 reps per set.
4. Hammer Curl
In the hammer curl, the lifter holds dumbbells in their palms. This neutral wrist position allows more lifting weight as the athlete is stronger in a neutral grip.
This move will also target the brachioradialis and biceps radialis for increased arm thickness. It’s a great way to bulk up your body or create a solid grip for massive deadlifts. Stand with a dumbbell in each hand. Rotate your wrists to face each other.
Keep the dumbbells at shoulder height by curling them up with your elbows. They should be lowered back down slowly and with control.
Use moderate to heavy weight and do 3 to 4 sets of 8 to 12 reps.
5. Reverse-Grip Barbell Row
The bent-over row is referred to by some lifters as ” the fourth power lift.” This is a very back-focused exercise that can be done with a reverse grip.
The biceps will also be heavily involved. This differs from the type of exercise you would do only on a biceps day. It makes a great bridge between the back and arms.
Use it as a bridge when training your back and biceps. Train with a heavy weight and in the classic 8-12 repetitions range.
6. Dumbbell Hammer Curl
The hammer curl will hit the most important part of the bicep for size, the brachialis. You should target this muscle if you want to tear some sleeves off your shirts.
This is why the hammer curl is one of the best curl variations for this area. This muscle is often viewed as a ‘vanity muscle’, but its benefits can be carried over to other exercises and daily activities. You’ll also improve your wrist stability and grip strength.
- Start with your legs straight but not locked. Your knees should be aligned with the hips. It would be best to have dumbbells in both hands, palms facing your body. Your arms should be hanging by your sides. Start with relaxed shoulders.
- Bend your elbows while lifting the weights towards your shoulders. The upper arm must remain perfectly still while the lower arm is moving.
- Once you reach the top, hold the position with your thumbs near your shoulders. Slowly lower your weights to their original position.
7. Concentration Curl
Hey there, the concentration curl does well in muscle-activation tests. The torso-only position may be one reason, but it could also be due to the mind/muscle connection many people experience with this exercise.
Some emerging studies show the connection between the mind and muscle can help to increase muscle growth.
Treating this as a strict, light move to complete your biceps once you are already somewhat tired is best. Choose a weight that is heavy enough to cause you to fail around 10-12 repetitions.
8. Preacher Curl
The preacher bench is the only difference between a preacher’s and regular biceps curls. This equipment is only available at gyms but has some unique benefits.
One of the benefits is that they force you to perform a longer negative motion (or an eccentric contraction), where more muscles are engaged and developed. The bench also reduces your ability to cheat by using momentum.
It’s very easy to unconsciously swing your body during regular biceps curls. This helps you lift the weight. You can’t do this on a preacher bench, so your muscles get a much greater workout.
- Find a preacher’s bench and an EZ bar. Hold the EZ bar with your hands underhand on the inner handle. Because of the handle’s shape, your palms should be facing up and slightly outward.
- Hold the EZ bar about shoulder length and rest your upper arms against the bench pad. As you exhale, flex your arms to raise the weight. Continue to contract your biceps until the bar is at shoulder height.
- Slowly reverse the motion after you have fully contracted your biceps. This will allow the eccentric movement to further engage your biceps. Continue until you reach the desired number of reps.
9. Drag Curl
Instead of keeping your elbows at your sides as in traditional barbell curls, you will push them forward, keeping the bar near your torso while you raise it. The range is reduced, so you won’t be able to lift it very high.
It can also be done on a Smith Machine because the bar moves up and down vertically. This is Kris Gethin’s favorite “hack” for building biceps.
In your workout, you can use it to program your barbell curls. You can program it just like any other exercise. Do you want to make it more difficult? You can extend the negative part of each rep by 3-5 seconds.
Conclusion:
It is important to work out your biceps to build size and shape. You now know how to work all angles of the bicep muscle to achieve real growth. Consistency and good form are essential when it comes to getting the best results out of your workout.
Remember to include Best Biceps Workout for Size and Shape in your routine and Reaching your fitness goal by eating enough calories and consuming the correct macronutrients is important. Don’t worry about creating the perfect routine. Instead, use this guide to get started and start sculpting your arms!
