Everyone wants bigger biceps, given that biceps are an impressive area to build considering that they have a high-visibility factor. They signify strength like no other body part. And, that’s why there are some great bicep exercises to help you flex those beasts.
Having bigger and stronger muscles will make you feel confident and good about yourself. Whenever someone says, “flex your muscles” no one wants to see your calves. It is the biceps that attracts everyone.
However, looking good, making you feel confident, and flexing muscles aren’t the only benefit bigger biceps have. Having bigger biceps also have some practical benefits. Anything that requires upper body strength needs arm strength- from picking grocery bags to lifting heavy furniture, anything can be done with strong arms.
In addition to making your functional life easier, biceps also have these additional benefits.
Advantages of doing bicep exercises
- If you play sports, developing your biceps and arm muscles will be a smart thing to do. Whether it’s a sport like wrestling or even if it is basketball, good arm strength and bigger biceps translate to quality performance.
- If you are a guy in 2020, you’re likely interested in weightlifting. Biceps provide vital stabilization during those painful deadlifts. And, it also makes it easier to carry those grocery bags!
- Having good strong biceps means that you have a lower risk and chance of injury.
- Results and studies have proved that having bigger biceps may reduce the risk of developing cardiovascular diseases.
- Bigger biceps translates to having more muscle mass which translates to a faster metabolism rate, increased muscle endurance, strength, and tone.
These are some of the benefits of having bigger biceps, not to mention all the attention and phone numbers you’ll be getting from girls. On that note, here are some of the best bicep exercises.
Best Bicep Exercises for Bigger Biceps
According to a 2014 study, the best exercise for bigger biceps include the ones involving lifting, curling, and pulling with your arms. These also target your shoulder muscles.
Now, you cant develop bicep or even perform bicep exercises without working on your shoulder. It’s important to simultaneously focus on both. Both deserve equal attention.
1. Incline bicep curl
You need to place yourself in a sitting position on an incline bench and hold a moderately heavy dumbbell in each hand at an arm’s length. Now, using your biceps you have to curl the dumbbell until it reaches your shoulder muscles. Then gently lower them back down to your side. Repeat this in reps.
Why do this: The inline bicep curl is one of the best exercises for bigger biceps. This bicep exercise isolates the bicep muscles from other muscles, thus preventing them from sharing the load. This way, you can work the entire muscle.
2. Concentration curl
The concentration curl is a timeless bicep exercise. To do this, sit down on a sturdy bench and rest your right arm against your right leg, letting the entire weight of the arm hang down. Now, take a dumbbell and curl the weight up. Pause and then lower. Repeat this motion and move on to the next arm.
Why do this: This hits the lateral head of the biceps for peak appearance while isolating the arm flexors. This might be the fastest bicep exercise for bigger biceps.
3. Barbell curl
Another timeless bicep exercise, you can even customize this one according to your preference. This barbell curl bicep exercise can be performed in several ways. You can do it standing with dumbbells, in a preacher curl variation, or a concentration curl variation. All of them work the same.
Hold the weight bar with a strong shoulder-width grip, with your arms extending straight toward the floor and your elbows locked an inch from your sides. Now, slowly and gently curl the weight towards your chest, while keeping your elbows and back straight fixed. Now, you have to contact the biceps as the bar reaches your chest. Next, resist the weight as it slowly lowers to the floor for a full extended stretch.
Why do this: This bicep exercise movement stimulates the most amount of muscles and is singularly the best exercise for bigger biceps.
4. Javelin Press
Now, if you have a gym membership, take full advantage of it. Or, if you’re trying this one in the comfort of your home, it’s best to find another variation of it or even better, avoid this one. For doing the Javelin Press, hold an EZ bar in your right hand just above your shoulder. Now, swiftly extend your arm and drive the bar above your weight. Lower it back down to your shoulder and repeat the motion with both arms.
Why do this: The Javelin Press bicep exercise will work on your triceps unilaterally.
5. Twisting dumbbell curl
Start by holding a dumbbell in each hand at your side with your palms facing each other. Now, use your bicep to curl the dumbbells up to your shoulders alternately, twisting your palms swiftly to face the middle of your chest as you lift them. Slowly lower the dumbbells back down to your side and repeat the motion in reps.
Why do this: The twisting motion helps the forearms muscles to build. It’s a good resistance bicep exercise.
6. Underhand seated row
Another timeless bicep exercise, this will do wonders if you want bigger biceps. Start with bending your knees and try holding the bar with a strong underhand grip, keeping it shoulder-width apart. Now, lean back slightly, but keeping your back straight, then use your back muscle to drive the bar towards the middle of your belly button. Return the bar to the starting position and repeat the motion in reps.
Why do this: This is a great bodyweight exercise that works your biceps like magic!
7. Tate Press
This bicep exercise move is even cooler than it sounds! Start by lying on a bench and hold two dumbbells directly above your shoulders with a firm grip. Be careful not to drop anything. Now, slowly bend your elbows to bring the dumbbells to the front of your chest, so that your palms face outwards and the dumbbells are pointing straight towards the ceiling. Now, raise the dumbbells back to the starting position and repeat. Do it in sets you’re comfortable with.
Why do this: This bicep exercise places emphasis on the long head of the triceps and has more visible muscle separation at the back of your arms. In short, you’ll have those big pumping biceps in no time!
Whatever you do, make sure you stay consistent. A balanced diet and proper sleep schedule are just as important to develop a good muscular body than any exercise for bigger biceps.
Therefore, make sure you make some healthy lifestyle changes too. A good lifestyle combined with the best bicep exercises will guarantee the best results!