7 Important Exercises for Biceps

Arms are always the center of attraction in a human body and Biceps and Triceps are the main part of the arms that have so much appeal. Maintaining perfectly toned arms are not that tough if you go through certain biceps workouts and exercises. Muscles do grow rapidly in the initial stages but goes into saturation at some points. There you have to take some necessary measures and go through some serious and exercise steps for further gain. There are number opf exercises that one can do increase the size of their biceps and make best biceps but one need to follow the proper schedule and biceps routine for that. Below are some main exercises that one must follow to attain big biceps size.

List of Best Biceps Exercises and Workouts

Barbell Biceps Curls

Barbell Biceps Curls

Barbell curl is the basic and most important step to follow while training for biceps. This exercise increases your strength and also allows you to overload those biceps with a heavy weight.

One Mistake that should be avoided while this exercise is that try to focus on the movement pattern that you are not cutting short at all and also you’re not allowing momentum to cause you to lean backwards while hoisting the weight upwards.

Incline Dumbbell Curls

Incline Dumbbell Curls

The inclined dumbbell curls avoids the moment of the back consequently helps you to avoid the momentum issue that arises during the Barbell Curls.

Always use lower weights but try to push yourself hard by continuing for a longer set and maintain proper form. Use gloves for a better grip.

Cable Curls

Cable Curls

Cable curls targets your deep tissue muscle fibers resulting in a more toned arms. Though this exercise pattern is less stable try to keep yourself strong and straight.

Different attachments like rope, straight bar, rotating cable handle etc. can be used with the cable.

Single Arm Incline Cable Curl

Single -Arm Incline Cable Curl

This exercise targets for a longer head of your biceps. Try for 3-4 sets of 12-15 reps daily. It starts pumping your biceps even at its peak.

Before performing this exercise, try to do a little trial and error with the bench position. Alert too close to the stack and you won’t have enough tension on the biceps, but too far and you’ll feel it too much in your shoulders as the angle of pull becomes more severe.

Seated Barbell Curl

Seated Barbell Curl

This is another exercise that targets on both a longer and shoter heads of your biceps. This steps needs sufficient strength and stability. Try to perform this exercise in the very beginning of your workout. 3-4 sets of 6-10 reps would be enough for a much tougher biceps.

Always try to take a deep breath and curl the weight toward your shoulders, keeping your elbows back. Squeeze and slowly lower the bar to your lap and repeat. Prefer a decline bench for a better result.

Single Arm Dumbbell Scott Curl

Single- Arm Dumbbell Scott Curl

Targets on short head of your biceps. Try to perform this exercise in the beginning or middle of your workout.

Sit or stand against a preacher, allow your arm to hang toward the floor while holding a dumbbell with a palm-up grip. 3-4 sets of 8-12 reps always recommended. Without swinging, curl the dumbbell straight up toward your shoulder and slowly release to the start and repeat. 3-4 sets of 8-12 reps always recommended.

Concentration Curls

Concentration Curls

Finally go for the concentration Curls to pump up your muscles.This exercise is generally done while sitting and supporting your elbow on your thighs for a better balance.

There will be no helper muscles called into play when doing concentration curls , so it is highly preferred at the end of your workout when you’re really looking to finish off.

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March 18, 2014 10:02 am

Great List for biceps workouts . All these are the main workouts one need to do for a great biceps strength. My Favorite one is Barbell Biceps Curls.