How to Grow Biceps. It’s going on for a very long time and many researchers have conducted various studies to identify which exercises are the most effective for developing prominent biceps muscle. best exercises for the biceps and triceps.
This topic isn’t surprising and new, many people who are into fitness are curious about the answer to that particular question. How different exercises affect muscle activation.
But there is a big factor, it isn’t just determining the top 5 or 10 exercises, there is a process called discipline and Mind-Muscle Connection (in short feeling activation while doing exercise).
5 Best Exercises for Bicep Muscle
Barbell Curls
Barbell Curls, are one of the classic exercises that have been used for a very long time. Often named bicep curls, this exercise is used by every big name you can ask any bodybuilder because of its effectiveness and results. best exercises for biceps with dumbbells
Barbell curls are known for their effectiveness in targeting the biceps. Barbell curls engage the biceps brachii muscle and promote substantial muscle activation.
Why Choose Barbell Curls?
Barbell curls are very versatile, like
- Standing Barbell Curls.
- Seated Barbell Curls.
- You can even change the grips, (standard grip, close grip, and wide grip)
The best thing about barbell curls is, that you can push your limit by increasing progressive weight. You can even use EZ bars, so your wrists will get a little less stress.
Dumbbell Curls
Dumbbell Curls are very different from barbell curls, in terms of grip and activation. In barbell curls your hands get restricted you can’t use a single hand for the full range of motion because a barbell is a straight bat you have to use two hands to lift it, but on the other side, dumbbells are two separate pieces so you can lift them on after another. best exercises for bicep and tricep growth
When comes to effectiveness dumbbell curls are table toppers because dumbbell curls put pressure on the biceps brachii muscle also flex your elbows and strengthen your forearms.
Why Choose Dumbbell Curls?
Dumbbell curls are effective + you need only one piece of equipment (dumbbell). Following are a couple of variations of dumbbell curls.
- Standing dumbbell curls.
- Incline dumbbell curls.
- And also, Zottman curls.
The good part is dumbbell curls are safe as compared to other exercises because the bicep does not get many injuries.
Cable Curls
Cable curls look similar to standing barbell curls, after all, they are all part of the same compound movement targeting the bicep muscle. Cable curls are considered the best cable exercise for the bicep muscle group. Cable curls are used by almost every big giant in bodybuilding history because of their effectiveness and activation. best exercises for biceps and triceps with dumbbells
The biggest advantage of cable curls is that you don’t need to hold the weight even if you are not lifting it. Cable curls are designed in a way that the weight is on the machine and you just have to lift them with the help of a cable. Great advantage as compared to barbell curls and barbell curls.
There are some variations in cable curls, like:
- Overhead Cable Curls
- Cable Preacher Curls.
- Cable Rope Hammer Curls.
- Cable Reverse Grip Curls.
- Lying Cable Bicep Curls.
Cable curls are great exercise for the bicep but this machine is not available in every gym so you have to figure it out.
Preacher Curls
If you see there are many variations of preacher curls, doesn’t matter what variation you do you’ll get some serious results. Preacher curls have been the favorite exercise of many star bodybuilders from then till now. best exercises for biceps at the gym
Preacher curls are so effective that it is enough for your entire bicep workout routine only adding some hammer curls and some chin-ups. But it is not recommended to do only one form of exercise you have to mix it with some other exercise.
Why Choose Preacher Curls?
Preacher curls are the best exercise for developing peaks. It is done in a sitting position and only triggers arms so, a low risk of getting injuries.
There are some variations of preacher curls, some are mentioned below:
- EZ-Bar Preacher Curls.
- Single Arm Preacher Curls.
- Spider Curls (with EZ bars and dumbbells).
- Machine Preacher Curls.
- Cable Preacher Curls.
Hammer Curls
Hammer targets multiple muscles in the arms, including the biceps brachii, brachialis, and brachioradialis, promoting balanced muscle development and improving overall arm strength. This exercise also enhances forearm and grip strength, which is beneficial for activities requiring hand strength and endurance. Additionally, hammer curls offer versatility in training options and generally go easy on wrists compared to traditional curls. best exercises for biceps and triceps without weights, best bicep exercises for bigger arms
To perform hammer curls, stand upright with a dumbbell in each hand, your arms should be fully extended alongside your body. Your palms should be facing your torso the grip should be neutral, and your elbows should be close to your body touching your chest and a little portion of your stomach.
There are some variations of hammer curls,
- Cable Hammer Curls.
- Cross Body Hammer Curls.
- Seated Hammer Curls.
There are also many exercises but above mentioned are by far the most recommended by famous bodybuilders in the history of bodybuilding.
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