Build Bigger Biceps With These 5 Exercises
How do I build bigger biceps is a question many people have when putting in many hours at the gym. It seems so many people are having serious trouble building bicep muscles, and there are many reasons for this. But the main reason we find is because the wrong exercises are being used.
But then again some people do perform the right bicep building exercises, but either do it too often, not enough, or way too many sets at the gym every time they’re there. All of these things can play a huge role when trying to build bigger biceps, but for today we are only going to discuss the best exercises.
Below you will find the 5 best exercises to build bigger bicep muscles. If you do these exercises consistently, you will see great results over time.
1. Barbell Biceps Curls
A great exercise to perform on your biceps is the barbell biceps curls. The barbell biceps curls exercise allows you to really put some stress on the bicep muscles especially if your muscles can handle heavy weight. Some people use dumbbells for this exercise, but a barbell is much better since it requires your hands to remain in the same position at all times.
The form you use in this exercise is extremely important, so make sure you’re not swinging your arms, using your back, or cheating. If you use the wrong form it won’t matter what kind of exercises you perform. Heavy weight is better for this exercise as long as you are not messing with your form. But if the weight gets to heavy, lower the weight, and slow down the movement.
2. Concentration Curls
The second exercise to help you build bigger biceps is the concentration curl. This exercise is fantastic especially if you perform it while sitting. The reason for this is because it will minimize your ability to use momentum to execute the concentration curl, and all of the emphasis will be placed right on your biceps which is exactly what you want.
You will know if you’re performing this exercise correctly because you will feel no other muscles or body parts helping you execute this exercise. If you’re looking to really exhaust the biceps muscles, it may be a great idea to save this exercise for last, as it’s perfect to finish them off.
3. Cable Curls
Cable curls are a great exercise to target those deep muscle fiber tissues that are hard to get at when trying to build big biceps. This movement is less stable because of the tension provided by the cables, so this will really allow you to use your stabilization muscles without even knowing you are. When you have to stabilize weight on top of lifting or pushing it, that always makes for a better workout.
Some of the attachments you can use to perform the cable curl are rotating cable handles, a rope, or a straight bar. The rotating cable handles will allow you to work one arm at a time.
4. Incline Dumbbell Curls
The fourth exercise that most people neglect is the incline dumbbell curls. It feels a little awkward at first, but the main reason it is extremely effective is because it restricts your back from coming into play. The back should not be a focal point when working on your biceps with isolation movements.
You may need to lower the weight when performing this exercise because it will be tough especially at first. Don’t be shy! Form once again is extremely important and this exercise is no different.
5. Reverse Grip Rows
The final exercise is the reverse grip row. Most people usually perform straight rows but ignore the kinds of results that can be achieved with reverse grip rows. This exercise again places great stress on the bicep muscle, and really helps with giving you a that peak in your bicep. These 5 exercises will surely help you build bigger exercises.
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