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How to Get Big Biceps

Many people go to the gym because they dream of having a physique others will envy. Topping the list of bicepsbodyparts that men like to improve are the biceps, otherwise know as “the Guns”

The key to building big full biceps is to incorporate bicep exercises that work all parts of the biceps in an effective manner. This means maximum bicep growth in the shortest amount of time. The following biceps exercises are some of the most effective bicep exercises for building large massive biceps.

Best Biceps Exercises

Although cables and machines can work the biceps, there are better bicep exercises that are more effective in building bicep mass and strength quickly. The following bicep exercises are considered to be a must in anyone’s bicep workout who is looking to develop big, shirt busting biceps.

Standing Bicep Barbell Curls

Given the main role of the biceps is elbow flexion, the logical movement for stimulating the barbell_bicep_curlmost amount of muscle in this region is the curl. The most basic of all the bicep curling movements is the Standing Barbell Curl, universally known as the greatest biceps exercise ever and leads the list of Top Best Biceps Exercises.

The main part of the bicep muscle targeted while performing Standing Barbell Curls is the Biceps Brachii and with Secondary muscles (Synergist/Stabilizers) Brachialis, Brachioradialis, Deltoid Anterior, Trapezius Upper and Middle, Levator Scapulae and Wrist Flexors.

To Perform Standing Barbell Curls:

  • Hold the bar with a shoulder-width grip, with arms straight towards the floor and elbows locked an inch from your sides.
  • Curl the weight towards the chest, while keeping the elbows and back fixed.
  • Pause briefly and squeeze the bicep at the top.
  • Resist weight as you slowly lower the bicep back to starting position for a full stretch.
  • Repeat

Tips: Do not lift excess weight and use momentum to swing the barbell up. Use a lighter weight and keep the bicep curl movement slow and controlled.  It is important that you do not curl the weight to high that the tension leaves your biceps. For variety you can use different types of barbells (i.e. an EZ curl bar) to work the bicep muscles at different angles.

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July 13, 2009 - Posted by | Bodybuilding, Fitness, Weight Training | , , , , , , , ,

1 Comment »

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    Comment by kitchen remodel winchester | June 23, 2013 | Reply

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