Showing off stronger biceps can help at sports.Biceps gains are some of the most satisfying for weightlifters because they change the appearance of their body.You can use a variety of isolation exercises to target biceps alone, as well as compound exercises that target bicep in addition to other muscle groups, to see greater gains in your own bicep.
Step 1: Do standing barbell exercises.
The best exercise for biceps is this one.The standing barbell curl is what most people think of when they think big muscles.With the standard variation, you place your hands shoulder-width apart on the barbell, start with your elbow fully extended, and then use your arms to raise the bar up to your chest.Elbows should be straight back for proper form.The arms have the maximum load on them.The barbell should not be lowered quickly.As you slowly lower the weight, you will maximize the effectiveness of each rep.The bar will come down to a rest at your thighs, which shrinks the range of motion to the area that pumps the greatest load on the bicep.
Step 2: Do standing dumbbell curls.
For standing dumbbell curls, you will assume the same stance as with a standing barbell curl, but the individual dumbbell in each hand allows you to work the arms either together or separately.You can lift more weight with a barbell, but it may be easier to do more reps with dumbbells.The additional grip variation is one of the biggest benefits of standing dumbbell curls.You can use a dumbbell to do hammer curls.A hammer curl is when you have your palms facing your sides instead of facing out and coming up to face you as with a barbell motion.Another variation you can do with the hammer curl is to bring the dumbbell up across your chest at a 45 degree angle instead of directly up at shoulder width.
Step 3: Curls with concentration.
The whole bicep is isolated by this curl.A dumbbell is in one of your hands as you sit on a chair or bench.Place your back of the arm on the inside of your thigh.As you exhale, bring it up to your shoulder.Then you can switch to another arm.You need to avoid a swinging motion with your arm.The upward and downward movements should be controlled to maximize the effectiveness of each rep.
Step 4: Do reverse curls.
Start by holding a dumbbell in each hand, with your palm facing behind you and the top of your hand facing forward.Put the dumbbell on your shoulder.The back of your hands will face up at the top of the lift.This is a great exercise for both forearms.You should use a lower weight for your reverse curls at first.When you first start doing this exercise, you won't be able to lift as much weight.You can do this exercise with a barbell as well.
Step 5: Do preacher hair.
The whole bicep.Start by taking a barbell or dumbbell and resting your arms on the preacher bench pad and pressing your chest against it.Curl the weight slowly and bring it to your shoulder.If you use a hammer grip with your palms facing to the side instead of up in the starting position, you can add more variation and work different parts of the bicep.
Step 6: Do curls.
In a standing barbell curl position, slide the bar against your body until it reaches your mid-chest level, which is about as high as you can lift it.Make sure the bar doesn't lose contact with your torso by lowering it the same way.Your shoulders can't assist in the movement of your arms.
Step 7: Do chin-ups.
The back and biceps are worked on by chin ups.To maximize the load on your biceps with each rep, start at a dead hang with your palms shoulder-width apart on the bar, and then lift past your chin so that your upper chest comes in contact with thebar.Lifting all the way to your chest increases the demand on your bicep.Though harder with chin-ups, lowering yourself slowly back down to a dead hang will increase the effectiveness of each rep.
Step 8: Do rows with one arm.
This exercise is similar to a dumbbell hammer curl.If you want to perform, place your right knee on a bench with your left foot on the ground.If you want your back to be parallel to the floor, lean over.Put your right hand against the bench.The dumbbell should be lifted with your left hand in the hammer position.When you first let your arm hang straight down, then bring it up at the elbow, you can then use the dumbbell to hit your pecs.If you want to work the other arm, switch position.This position should allow you to lift more weight than with a standard hammer curl because you place a lot of demand on your upper back muscles.
Step 9: It's a good idea to reduce your intake of simple carbohydrates.
You probably want to maximize the appearance and definition of those strong biceps as well.Outside of the gym, there are many steps you can take to maximize biceps definition.Start by reducing the amount of simple carbs in your diet.It's a good idea to decrease your daily calories by roughly 40%.Most of your food should be vegetables, with 20% coming from grains, fruit, and sugar.
Step 10: Increase the amount of meat in your diet.
If you want to build muscle and lose fat in the same time, then you need to increase your intake of meat and dairy products.About 20-30% of your daily calories should come from food.
Step 11: Keep the calories coming.
One mistake people make when trying to build muscle is to restrict calories.No matter how hard you work those muscles, they will waste away if you don't have the proper balance of calories to build them.
Step 12: The focus should be on brachialis workouts.
When it comes to creating a mountain-like peak on one's biceps as opposed to a football shaped curve, genetics plays a huge part; however, exercises that work the brachialis and brachioradialis can actually push biceps higher to give them a more mountain like appearance.Many of the exercises that work these muscles have already been explained.If you want to maximize the effectiveness of these exercises, you need to keep your wrists straight and your elbows locked.
Step 13: The length of each rep should be extended.
If your bicep length is what you want, you should focus on the beginning of each rep as opposed to the apex to build a peak.You should slowly raise the weight at the beginning of each rep and then slowly lower it as your arms reach the bottom again.One of the best ways to build biceps length is to resist inertia as much as possible.
Step 14: The grip should be narrower.
The long head of the biceps can be worked harder than the short head because it is farther away from the body.If you want to target the long head of your biceps, use a narrower grip with your hands a few inches apart.If you prefer using a dumbbell instead of a straight line, you can target the long head of your bicep by curling across your chest at 45 degrees.
Step 15: It's better to use a wider grip.
You can build the short head portion of the biceps by using a wide barbell grip or curling dumbbell far away from the body.Since a standard shoulder-width grip works the short head of the biceps more than the long head, most people will start with it.