Best exercise for Big Biceps

Introduction – A good physique reflects a good personality and confidence. For a boy or man, the biceps are his favorite muscle that he wants to grow. In this blog, we will discuss the best exercises to grow big biceps. While the triceps comprise most of the arm’s mass, the biceps are also important for shaping your arms. The biceps consist of two muscles: the long head and the short head. In this blog, we will discuss exercises that target both muscles, the long head and the short head.

1.Straight barbell curl – After some warm-up, the first exercise that will help you grow your big biceps is the straight barbell curl. This exercise targets the short head muscle of your biceps. Firstly, you should start with a low weight and then increase it with each set.

Steps –

• Pick up the barbell with a weight that is comfortable for you.
• Bring the barbell all the way up to your shoulders by bending your elbows.
• Focus on squeezing your biceps while lifting the weight.
• Slowly reverse the action and concentrate on your muscles.
• Increase the weight with each set.
• Aim for three sets with 8-12 reps.

2.Zig-Zag Barbell curl – The zig-zag barbell curl is similar to the straight barbell curl. In this exercise, we use a zig-zag barbell instead of a straight barbell. This exercise targets the inner size of the biceps muscles, effectively increasing the inner size of your biceps.

Steps –

• Pick up the zig-zag barbell with a low weight that is comfortable for you.
• Bring the zig-zag barbell all the way up to your shoulders by bending your elbows.
• Focus on squeezing your biceps while lifting the weight.
• Slowly reverse the action and concentrate on your muscles.
• Increase the weight with each set.
• Aim for three sets with 8-12 reps.

3.Hammer Dumbbell curl – The hammer curl exercise is essential for the long head muscles of your biceps. This exercise targets the long head of your biceps muscles and also involves a bit of your triceps. It is the most effective exercise for building your biceps.

Steps –

• Pick a dumbbell of a low weight that you can do 12 reps with.
• Bend at the elbow, lifting the lower arms to pull the weight towards your shoulder and squeeze your biceps.
• Lower the weight slowly to the starting position.
• Aim for 3 sets of 8-12 reps.

4.Incline dumbbell curl – The incline dumbbell curl is very beneficial for defining and shaping your biceps. It targets both heads of your biceps, providing a round shape to them. This exercise allows for a full range of motion and focuses solely on your biceps, as the incline position eliminates the possibility of cheating.

Steps –

• Set the bench to a 45-degree angle.
• Pick up the dumbbells and lie on the bench.
• Pull the dumbbells towards your shoulders, concentrating on squeezing your biceps.
• Focus on using only your biceps during the exercise.
• Slowly reverse the action and concentrate on your muscles.

5.Concentration Curl

The concentration curl is beneficial for giving a round shape to your biceps. In this exercise, all the focus is on your biceps, without any chance of cheating. This exercise promotes fast blood circulation, aiding in muscle recovery and increasing the size of your biceps.

Steps-

• Pick up the dumbbell that allows you to do 12-15 reps.
• Rest the back of your upper arm against your inner thigh.
• Lift the dumbbell and squeeze your biceps.
• Lower the dumbbell slowly to return to the starting position.
• Repeat the movements and aim for 12-15 reps in every set.

Conclusion –

A well-rounded biceps workout can significantly enhance both the strength and aesthetics of your arms. By incorporating a variety of exercises targeting different areas of the biceps, along with proper form and progressive overload, you can effectively stimulate muscle growth and development. Consistency and patience are key; results won’t happen overnight, but with dedication and perseverance, you can achieve your desired biceps goals. You can read some other blogs on our website fitperson.com Remember to prioritize rest and recovery, as muscles grow during periods of rest. So, whether you’re aiming for bigger arms, increased strength, or simply to improve your overall fitness, a focused biceps workout routine can be a valuable addition to your fitness journey.