The Best Biceps Exercises
Personal experience - through training numerous clients and myself - has shown me that certain biceps exercises are superior to others. The best biceps movements, collectively known as the "mass-builders," are those that provide the greatest stimulus across both the long and the short heads.
Therefore, using the four exercises shown in this article - the standing barbell curl,one-arm preacher curl, incline dumbbell curl and hammer curl (in my experience, by far the best for building massive size) - will help you to achieve your size building goals at a faster rate.
Isolation exercises, such as various cable and machine movements, do have their place, especially as a contest approaches and one wants to etch more detail, or when a bodybuilder has sufficient mass and seeks to create more definition, but for building a good base of solid muscle they are largely unnecessary and it is best to stick with the basics initially to build the best foundation.
In addition to building great biceps size, the basic exercises will also create the type of shape your biceps will adopt (which is largely determined by genetics) as they will stimulate a greater cross-section of the muscle. Here are the best exercises, an explanation on how to perform them and they reasons why they are used.
- Hold bar with a shoulder-width grip, with arms straight toward the floor and elbows locked an inch from your sides.
- Curl weight toward the chest, while keeping the elbows and back fixed.
- Contact the biceps as the bar reaches the front of the chest.
- Resist weight as it slowly lowers to the floor for a full stretch.
The biceps curl can be performed a number of ways: standing with dumbbells (both hands curling or alternating), one arm resting on inner thigh as with the concentration curl, preacher curl variations (including the one arm version featured in this article) and seated with dumbbells.
Given the main role of the biceps is elbow flexion, the logical movement for stimulating the most amount of muscle in this region is the curl, and the most basic of all the curling movements is the standing barbell version, universally known as the greatest biceps exercise ever.
To Perform:
Exercise Data Main Muscle Worked: Biceps Other Muscles Worked: None Equipment: Barbell Mechanics Type: Isolation
- Using a regular preacher bench, hold dumbbell with an underhand grip while locking elbow firmly in place in an extended position on the bench.
- Slowly curl the dumbbell up, trying to touch the shoulder of the arm being worked.
This exercise could be considered an isolating movement as it really focuses stress on the peak (which is found on the short head and is genetically determined) and adds to fullness at the lower portion of this muscle. However, as mentioned it does add to fullness and I have found it to be one the best movements for enhancing overall size.
To Perform:
Exercise Data Main Muscle Worked: Biceps Other Muscles Worked: None Equipment: Dumbbell Mechanics Type: Isolation
- Lying back on an incline bench, hold two dumbbells with arms extended down and back.
- Curl the dumbbells up and out with both hands, being sure to turn the wrists as the weights are raised.
- Slowly return to start position.
Another good overall mass builder (second only to standing bar curls in my opinion) is the incline dumbbell curl. It allows one to achieve a full range of motion while getting a maximal stretch at the bottom of the movement. The amount of weight used will be less than with the bar curl, but providing the form is kept strict it will produce an amazing pump.
To Perform:
Exercise Data Main Muscle Worked: Biceps Other Muscles Worked: None Equipment: Dumbbell Mechanics Type: Isolation
- With elbows fixed at the side of the body, place the palms in a neutral position (palms facing one another).
- Curl the dumbbells up, the same way you would for a regular dumbbell curl.
- Lower dumbbells slowly and repeat.
The hammer curl, although not strictly a biceps exercise, will develop the brachialis, lending a greater degree of overall size to the biceps area. The brachialis, the strongest flexor of the elbow, runs along the side of the upper arm and comprises much of the lower biceps area.
It conveys the impression, in those with full development, of a tennis ball stuck under the skin between the biceps and triceps. Developing it to its fullest will help to push the biceps up therefore creating the illusion of a peak, and fill out the lower portion of the biceps, providing overall thickness in this area.
To Perform:
Note: Ensure elbows are fixed at sides throughout the movement, as this will eliminate any shoulder movement, thus placing a greater load on the brachialis.
Exercise Data Main Muscle Worked: Biceps Other Muscles Worked: Forearms Equipment: Dumbbell Mechanics Type: Isolation
Variation:
A hammer curl variation I have found to work well is the alternate version. Simply perform the movement as instructed, one arm at a time. This will allow for a greater focus to be placed on each brachialis muscle.
Exercise Data Main Muscle Worked: Biceps Other Muscles Worked: Forearms Equipment: Dumbbell Mechanics Type: Isolation
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