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6 BEST Biceps Exercises (DON-T SKIP THESE)

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Rating: 4.0; Vote: 1

m not just heaving the bar up; I-m still in control of the weight on its way up. Imagine a vertical line behind your body - when you bring the bar up, you do not want your body moving past that imaginary line. Next, we have a biceps exercise that I consider one of the best for growing bigger arms: the Chin-up. Like the cheat curl, the chin-up provides an opportunity to take advantage of the eccentric portion of the lift and the addition of progressive overload. In the eccentric portion of the lift, I like to lean back from the bar a bit in order to accentuate the stretch on the biceps. The scalability of this incredible biceps exercise allows us to start off using nothing but our own bodyweight, but as our biceps get stronger, we can start adding weight as well. To get bigger biceps, we can-t ignore the brachialis. What I feel is the best biceps exercise to train this muscle is the Cross-Body Hammer Curl. We know that one of the functions of the biceps is supination of the forearms; to take minimize biceps activation and preferentially target the brachialis, we pronate the forearms and bring the dumbbell up and across the body. Remember to keep the movement slow in order to best active the more predominately slow-twitch muscle fibers of the brachialis. Targeting the brachialis will create wider biceps to help fill out those shirt sleeves. I can-t make a list of the best biceps exercises without mentioning the DB Banded Curl. This variation of the classic DB Curl takes advantage of overlapping strength curves that come from the DB Curl as well as a Banded Curl. The classic overload of the concentric portion of the curl has a strength curve of being easiest at the bottom, hardest in the middle, and easier again at the top. With the band, the curve starts easy and becomes most difficult at the top. By combining the two, we can fill in the gap that allows for continued tension from the middle and all the way to the top. The complimenting strength curves is why I consider this one of the best exercises for the biceps. To maximize biceps growth, we need to focus not only on the midrange (hardest portion) of the curl, but both the stretched and contracted positions of the movement. This is where the Incline Stretch Curl comes in. This biceps exercise utilizes the incline setup to take the arm and put it behind your body into extension, creating stretch. By pronating the forearms at the bottom, we gain further stretch. By consciously contracting the triceps at the bottom portion as well, we get a reflexive relaxation of the biceps to enhance the stretch even further. As I mentioned previously, to maximize biceps development, we need to focus on the extreme ends of the range of motion of the curl. The Incline Waiter Curl (a combination of a Waiter Curl and a Spider Curl) allows us place tension in the contracted portion of the biceps in a way that isn-t matched by the other exercises mentioned in this list. The Waiter Curl allows us to reach peak contraction, but the Spider Curl position allows for a greater range of motion as the dumbbell isn-t obstructed by our legs. This is one of the best biceps exercises that you definitely do not want to overlook. There you have it, the 6 best biceps exercises to get bigger biceps. Remember, everyone has different strengths and weaknesses in their training and I am providing you with, what I feel, are the best biceps exercises to cover them all. If you are looking for a science based step-by-step workout plan that helps you to build muscle by making exercise selection based on science, anatomy, and biomechanics; click the link below to
Date: 2022-04-22

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Comments and reviews: 10

Shakeel
Hi sir, I am from uk -- I am big fan of you sir I have started gym like 6 months before but after two months I had a tennis elbow pain in my both arms reason is I was doing same exercise with dumbbells - after this I never been my gym doing rest from last 4 months I have some relief but not 100% so what can i do to for this pain during this pain I can do gym?
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Dan
There are two genders. Also, it isn-t pronounced E-centric. The hard rule in the English language is, when you have a double c, the first c is hard and the second c is soft. It hurts my ears so badly when I hear you mispronounce it I can-t finish watching the video.
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Nick
For God so loved the world that He gave His only begotten Son, that whoever believes in Him should not perish but have everlasting life. For God did not send His Son into the world to condemn the world, but that the world through Him might be saved. John 3: 16-17
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Oblivion
I used too be puny - until i found motivation in myself and started training. lifting my own body weight at the park - as i used to say too myself the only weight is you're weight and it payed off. still do it to this day but not at the park lol im 29
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sport
Only time I get a burn with biceps is incline cable curls Super wide grip, and resistance bands, that-s it, everything else does shit for me, all my insane growth after years of pointless exercises, came primarily with bands, and I don-t know why
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Gethel
I really appreciate this video, I just started gym this week and I-ve been confused on what to do at the gym, using different sorts of machines and not knowing the purpose of it. Next time I go I will spend a lot of time in the dumbell section
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Mythical
But flexion and rotation of the trunk results in tremendous shear forces across the lumbar intervertebral discs and facet joints and will invariable result in disc degeneration, spondylosis, arthrosis, and disc herniations over time
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Anthony
Thanks for the videos as a beginner getting into lifting these videos have been a tremendous help! I really appreciate how you explain the benefits of each workout and which muscles are targeted. Again super helpful thanks so much!
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The
Thanks for the video! Recently started building muscle (at 52) a few months ago. Started seeing reasonable growth, but now plateaued and upper arm hasn't grown at all for a month. I will try these out and see how it goes.
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Glen
What should I do if my left arm is getting weak? Like when I-m doing shoulder workout in machine I notice that my left arm is getting weak while doing the exercise. Hoping you can answer my question. Thank you
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