Do not let the biceps relax at the bottom of the rep, but also don’t bounce the bar off your hips or quads in order to start the next rep. Always keep tension on the biceps throughout the motion. To curl: keeping your elbows tucked in place at your sides, curl the bar up to your chin, but not so far that your forearms are perpendicular to the floor. Tuck your elbows into your sides and DON’T move them throughout the exercise. Arms should hang down beside/in front of your body, the bar in front of your hips. Your hands should be supinated (palms up), about shoulder-width apart. To set up: load a standard 45 lb barbell with some weights, and pick it up. Standing barbell curls are the only must-use exercise if you want tank arms. This is the only direct bicep exercise that you can just pile weight on and use all the muscles of the biceps and forearms to get the weight up. If there was ever a ‘compound biceps exercise’, this would be it. There’s no need to do more than two biceps exercises in any given workout, and those two exercises should be two totally different movements. Never should your workout program contain an ‘arm day’ where you focus only on biceps. Therefore I will present the top 3 best direct biceps exercises and the top 2 compound exercises that you should use if you want big biceps. The reality is that the top 5 best biceps exercises include a form of rowing and a form of chin-up/pull-down. I thought about avoiding all compound exercises that exist in the top 5 best exercises for any other muscle group. This is why a rotational type of curl is always good to add to your bicep training arsenal. The secondary function of the bicep is the supination of the forearm, which means turning the hand from a palms-down position to a palms-up position. The primary function of the bicep muscle is to flex the elbow, which moves the forearm towards the shoulder. Typically there is no need to train these specifically unless you are a bodybuilder.
These are little muscles on the outside of the bicep that contribute to elbow flexion. Two additional parts of the bicep are called brachialis and brachioradialis. As I mentioned before, the 3 standards heads of the tricep make up the other 2/3 of your upper arm mass. The biceps brachii runs down the front, or anterior, side of the humerus and makes up approximately 1/3 of the muscle mass of the upper arm. In fact, the bicep gets its name from this two-headed structure we refer to it as the long head and the short head of the biceps. The biceps brachii is attached to a forearm bone called the radius and originates at the scapula in two places. Now we must examine how the biceps work so that we can better target them for growth.
For this, you may refer to my post on the top 5 best back exercises. Sure, you can perform isolated curls until the cows come home, but chances are if you are just curling, your biceps aren’t growing. The next thing you should know, is that compound back exercises build biceps mass best. For this, you may refer to my post on the top 5 best triceps exercises. Of course, to have big arms one must work the triceps twice as hard as the biceps.
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When someone asks me to flex, I ask them if they’d much rather discuss max-effort PRs, perhaps dynamic powerlifting strategies, or better yet how to put together the most effective HIIT complexes. This whole notion of flexing the biceps as a measure of anything is completely ludicrous to me, but it is a reality. When somebody asks you to “make a muscle” or “flex”, they aren’t asking you to flex your hamstrings. This is, apparently, a true sign of manliness and strength, and is also attainable if you incorporate these best biceps exercises into your routine.īiceps are among the most famous muscles in the body. From age 10 on, every boy, teenager, and man wants to have huge bulging biceps.
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