When it comes to growing biceps, many people fail to realize that the bicep is broken down into multiple parts. The brachii are usually the only muscle that gets more attention. but, if you want bigger and stronger arms, you must work all areas of the bicep.
Patience is a virtue, yet it’s also vital. Muscles that have been warmed up are more supple. The increased temperature will help reduce the risk of rips and tears while also delivering more red blood cells (oxygen and nutrients) to the muscle while it is working. You should also keep in mind that after six workouts, your body has fully adapted and you won’t obtain the same results. Spending a week curling will not accomplish much, a little variety is a good thing.
The five best exercises for bigger biceps can be found below.
5 Best Bicep Exercises For Muscle Growth
Chin-up: 3 sets of 5 to 8 reps
To increase upper body pulling strength, chin-ups are an excellent exercise. Due to the grip position, they put more attention on the biceps than pull-ups.
Using an underhand grip, grab a pull-up bar with your hands shoulder-width apart. Keep your knees bent and your lower legs crossed. Pull your body up until your chin is parallel to the bar. Pause for one to two seconds at the top before gradually lowering to the starting position.
Alternating Dumbbell Curl: 3 sets of 8 to 10 reps
Very similar to the barbell curl, but it has the extra benefit of allowing lifters to modify their wrist rotation. Another advantage of the dumbbell curl is that it permits you to train each arm unilaterally, letting you correct any imbalances between the right and left sides.
Stand tall, holding a dumbbell in each hand, palms facing each other, and arms at your sides. Curl the dumbbell up in front of your right shoulder by flexing your right arm. At the top of the rep, rotate your wrist so that your palm is facing your shoulder as you lift the dumbbell. Pause for a moment, then slowly lower the dumbbell back to the starting position, and repeat with your left arm.
Hammer Curls: 3 sets of 8 to 12 reps
Hammer curls engage more muscle groups and work the biceps in ways that standard bicep curls do not. They are an excellent exercise for targeting the brachialis. Additionally, hammer curls engage stabilizing muscles in the wrist and forearm and can also partially recruit the deltoids, which are employed to help hold the arm in a stable position.
Stand with your feet shoulder-width apart and a pair of dumbbells in your hands, palms facing your body. Slowly curl the dumbbell up to your shoulders while keeping your elbows close to your body. Pause for a second at the top of the lift, squeeze your biceps, and then lower the weights slowly.
EZ Bar Preacher Curl: 3 sets of 8 to 10 reps
Curling on a preacher bench increases the range of motion of the exercise. Biceps will be under tension for a long period, which usually leads to more muscle gain.
Sit on a preacher bench and grab an EZ-Bar with an underhand grip, hands shoulder-width apart. Place your upper arms against the padding, fully extended. Curl the bar toward your shoulders by contracting your biceps. Raise the bar as high as you can while maintaining constant biceps tension. Pause for a moment, then slowly lower the bar back to the starting position.
Cable Curl: 3 sets of 8 to 12 reps
When curling a barbell or dumbbell, the movement is most difficult at the midpoint of the lift because the weight is farthest away from the body. Cables, on the other hand, maintain muscle tension throughout the movement. This increases muscle tension, allowing for more growth.
Grasp the bar with an underhand grip, and step back slightly from the pulley. Using your biceps muscles, pull the bar up toward your shoulders, bending your arms at the elbow as you go. Make sure you keep the elbows tucked into the body. Pause at the top, then return the bar to the starting position in a slow and controlled motion. Repeat for as many reps and sets as desired.