Most of us would like to have well-toned arms to go with our toned physique and men are more interested in developing bigger biceps to show off the opposite sex. Of course, those ripped muscles aren’t just for show as developing the muscles in the biceps can help lift heavier objects without causing injuries. This is why many are looking for the best bicep exercises to help them develop this part of their body.
So which bicep exercises are considered to be the best? Here are some options that have been considered by several fitness experts.
- Standing barbell curl. If you want to have huge biceps, this workout is considered as all-inclusive because it will work not only your entire bicep muscles but your forearm muscles as well. The goal of this exercise is for you to curl the weight towards your chest while remaining stationary. This means that your torso won’t be swinging as you raise the barbell up as it will defeat the purpose of working your bicep muscles. Stand straight with your feet at hip-width apart, your back straight and your hands gripping the barbell with an underhand grip. Flex your arms and bend your elbows to raise the barbell towards your chest. Bring it down slowly to complete one rep. Repeat 10 to 12 times.
- Incline dumbbell curls. This exercise prevents your torso from doing the momentum swing as your back is pressed against an inclined bench. When performing this exercise, you will feel total tension on your biceps muscle hence the weight used should be lower. Rest on an inclined bench with your feet on the floor and your knees bent. Hold a dumbbell in each hand. On inhale, curl the weights up and towards your chest. Exhale then lower your weights back down slowly. Avoid swinging your arms to raise the weights.
- Alternating dumbbell curl. Again, momentum swing is prevalent in this exercise so you should remind yourself to be as still as possible. Position yourself in a standard curl with your arms extended, each hand holding a dumbbell, and palms facing toward your body. Raise your left arm and as you clear your flank, rotate your arm so that your palm will be facing upward and toward your head. Raise the weight until your chest then lower to first position. Repeat with the other arm. Continue alternating to complete 12 reps.
- Reverse grip bent over row. Another bicep exercise that you should include in your fitness program is the reverse grip bent over row. This will place more stress on your biceps which will trigger bigger mass. Stand straight with your knees slightly bent and your feet at shoulder-width apart. Bend your torso slightly with your hands holding the barbell with an underhand grip. While keeping your back straight, contract your biceps to raise the barbell towards your chest. Slowly lower the weight and repeat.
These bicep exercises will encourage muscle growth every time you perform them. Don’t forget to increase your weights when you can perform each one easily.
Sources: mensok.com
