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The Best Exercises to Build BicepsYour biceps are the "showy" muscles that everyone wants to build, as large biceps make your arms look sleek and well-developed. If you want to build your biceps and get some serious arm strength, here are the 5 best exercises you can do:
Barbell Biceps CurlThe Classic Curl is probably the best exercise for developing your biceps, and using a barbell will help you to have the greatest possible leverage for the exercise. Using two dumbbells may seem like it will better isolate the muscles, but using a barbell will allow you to expend more force on the raise. Make sure that your posture is correct, and stand with your back as straight as possible. Bring the weight all the way to your chest, and slowly lower it down. The video will show you how to do the curl correctly, so focus on getting the form right. Don't let the momentum from the last rep make the curl easier, but perform it slowly and with total control.
Dumbbell Hammer CurlsTurning the weight will help to give your biceps not only the bulge you want, but it will help to widen your arms and make them look thicker. You don't just want to have big biceps muscles, but you want them to be defined and large. This exercise will help to develop the muscle properly. You're going to feel it in your forearm and wrist, so make sure that you wear a brace if you need wrist support. Do this exercise slowly, gripping the dumbbells tightly as you curl them. Focus on doing the exercise correctly, and don't let the weights swing with your momentum.
Concentrated CurlsThis is a great exercise to do to really blast those biceps muscles, and you'll find that they'll give you some great definition if they're done right. You'll have to use a lot less weight at first, but you'll find that they'll help to build strength and size like nothing else!
Be very certain to keep all of the other muscles of your arms and shoulders as immobile as possible. You want to use just your biceps muscles, so don't use your shoulder or back to try and jerk the weight up if you can't complete the set. Use your other hand to help complete a curl, and work until you hit failure.
Reverse Grip Barbell RowsYou'll need to be very careful when doing this exercise, as it will strain your back if you stand incorrectly. It will be better for your biceps muscles than doing standing rows, and it will help to isolate the muscles for a tougher exercise. You'll want to start out light, and get into position before lifting. Your back is at serious risk, so be very careful. You should feel it all in your arms, and you'll know if you're doing it right!
Incline Dumbbell CurlsLying back on the inclined bench will remove your shoulder, chest, and back muscles from the equation, forcing you to use only your biceps muscles. It will be a tough exercise, but it will guarantee that your biceps are as isolated as possible. Be very careful when you lower the weights on this exercise. You risk overextending your arms, which can tear tendons and leave you in serious pain. Slowly lower the weight, and be sure your form is perfect when doing this tough movement! Remember:
- For strength gain, do 4 to 6 reps per set.
- For general fitness, do 12 to 15 reps per set.
- For endurance and weight loss, do 20 to 25 reps per set.