Want bigger biceps? Strength train them with these 3 essential exercises.
Building big, impressive biceps is a goal that many gym goers strive for. While the biceps are just one of the many muscle groups that make up your arms, they are often the most visible and noticeable. To achieve the coveted bicep peak and add the necessary size, focus on specific bicep exercises that effectively target the biceps.
In this article, we'll look at some of the best biceps exercises for huge growth, backed by science and years of experience from top trainers and bodybuilders. Whether you're a beginner or an experienced lifter, these exercises will help you build bigger, stronger, and more defined biceps.
Disclaimer: It is recommended that you speak to your doctor before starting any fitness program to ensure you are healthy enough and without any limitations to do so.
Many associate chip-ups with a back movement. And while they’re not wrong, chin-ups are also one of the best biceps exercises for huge growth. The key is to complete the exercise in a certain way to fully target the biceps. Using chin-ups as one of your bicep exercises hits the type II fibers that respond best to heavy weight.
To ensure you're getting the most out of chin-ups and targeting your biceps effectively, use a slow and controlled movement without kicking your legs. Keep your elbows close to your body, and avoid swinging or using momentum to pull yourself up. Focus on using your biceps rather than relying on your back muscles to pull yourself up.
Next on our list of bicep exercises is incline dumbbell curls, which target the long head of the biceps. This movement helps provide a nice stretch to the bicep and puts it in a position not typically hit through other standing or seated bicep exercises.
To ensure you're getting the most out of your incline dumbbell curls, focus on going through a full range of motion. Keep your elbows close to your body throughout the movement, and avoid swinging or using momentum to lift the dumbbells.
To finish off your bicep exercises, you'll want to throw in some dumbbell hammer curls. A muscle that lies under your biceps is the brachialis. Not only does the brachialis help push out the biceps, but it also helps you achieve the peak many desire.
Keep your elbows pinned to your sides, and avoid swinging or using momentum to lift the dumbbells to ensure you're getting the most from this movement. When progressing through your bicep exercises, use hammer curls to finish off your bicep workout.