Making big biceps is part of your bodybuilding training. The biceps is a muscle on the front part of the upper arm. The biceps includes a short head and a long head that work as a single muscle. The biceps is attached to the arm bones by tough connective tissues called tendons. While the biceps crosses both the shoulder and elbow joints, its main function is at the elbow where it flexes the forearm and supinates the forearm.
These are some of the exercises to do for growing biceps:
The first biceps exercise to perform is barbell biceps curls, which will also allow you to overload those biceps with a heavy weight. Most trainees are slightly stronger when lifting a barbell versus a set of dumbbells, so this is a great one for maximum strength development. When doing the exercise, the primary thing to focus on is that you are not cutting the movement pattern short at all, and that you’re not allowing momentum to cause you to lean backward as you hoist the weight upwards.
Standing Biceps Cable Curl
If you are looking to target the deep-tissue muscle fibers, cable curls are a good bet. Since the pattern of movement is less stable with this movement, due to the constant tension provided by the cable, you will call all the stabilization muscles surrounding the biceps into play as you execute the exercise. You can use a variety of different attachments to perform the cable curls including a rope, a straight bar, or rotating cable handles that allow you to work a single arm at a time.
Reverse-Grip Bent-Over Row
After you have included regular straight rows within the program, you may also want to consider adding reverse-grip rows as well. These are going to place a slightly greater stress on the biceps muscles as opposed to straight rows, so they will be a better exercise for strictly targeting the biceps. Depending on what muscle group you think of contracting as you bring the weights up to the body meaning the biceps or the back, that too will impact the nature of the muscle stimulus.
Finally, the last of the exercises to consider to blast your biceps into growth are concentration curls. When done while sitting, these will also limit the degree momentum plays in the execution of the exercise and place all the emphasis right on the biceps muscle. There will be no helper muscles called into play when doing concentration curls when done properly, so this is a good one to add in at the very end of your workout when you are really looking to finish off the biceps and fully exhaust them.