Biceps are one of the most well-known muscles in the body. Big biceps are looked on like a mark of strength, especially in men who love to flex in front of the mirror or one another to show off their muscles. Even women who are fitness enthusiasts want well-developed biceps for a toned looking physique and a flattering look.
Best Bicep Muscle Exercises
Here is the science behind each exercise and why it will have you developing big bicep muscles.
1. The Barbell Curl
It is safe to say that the barbell curl is the most popular exercises. It targets and builds the biceps brachii part of your biceps from the origin to the insertion and the peak. It puts the biceps under maximal tension enabling growth by the utilization of primal power while you lift the weights.
Tip: For an effective workout, you need to avoid torso swinging.
2. Incline Dumbbell Curl
It activates the stretch shortening cycle by putting the biceps under stretch. It emphasizes on the free-weight movement of the biceps and the brachialis. The biceps are put under load and contract even in the lowermost position, when your arms are down, which releases the stored elastic energy.
The outer heads of the biceps which are in a pre-stretch position in the beginning also get emphasized.
3. Standing Biceps Cable Curl
Curling is an important part of training your biceps as the constant tension provided by the cable helps a lot in the development of your biceps. It primarily targets the biceps brachii.
If you are using a rope, it also activates the brachialis. This exercise is similar in strengths to the high cable curl except that it offers the edge by making you work against a higher resistance putting your elbows in a more mechanically stronger position.
4. Supinated Bent Rows
Resistance is a very important factor in muscle training. The more weight you add, the more resistance you are putting the bicep muscle under, and the better is your muscle growth.
Rows let you add more weight to your bicep workout, and with bent over straight bar rows, you will be able to work double the weight than usual.
Tip: When lifting the weight try not to use your lower back or rounding off so that the biceps can get the most of it.
5. Dumbbell Concentration Curl
It is one of the most satisfying biceps exercises which target the biceps with emphasis on the peak. When you curl under full control, positioning the resistance against gravity, your muscle pump is inflated, and the fibres are flushed with nutrient rich blood allowing them to develop well.
The bottom line is that you need to include variety in your training.
Tip: For well-developed biceps focus on movements that stimulate the muscle fibres the most. and offer a balanced development.
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