Good Exercises For Biceps: Show Me Where The Beach Is!
In my opinion biceps are overrated. But that doesn’t change the fact that every dude wants big bulging biceps to pulsate while walking by a hottie at the beach. So if you’re going to train your biceps to get big, you might as well do it right. In this article I’m going to show you some good exercises for biceps in detail.
Since some guys think that biceps are the most important muscle, they tend to work them out all the time. I’ve seen chumps at the gym (scrawny usually, go figure) who knock out set after set and exercise after exercise of bicep curls. They’ll probably spend an entire hour performing various exercises for their biceps until they can no longer lift a peanut.
Here’s the truth about biceps. They are probably the most over trained muscle in the body. Here’s a fact for you. The majority of your bicep growth comes from training your back! It’s the pulling motions using compound exercises that stimulate the most growth in your biceps. Some guys also don’t realize that they are training their biceps when they are training their back. Yet another rookie mistake…
However, isolating and performing exercises that mainly target your biceps still play a vital role in overall growth. Certain angles of training your biceps also further stimulate your brachialis which weaves underneath your bicep. When you work this particular muscle it pushes up your bicep making your arm look and feel bigger. You also need to train your triceps to make sure that your arm is fully developed. Here are the best tricep exercises for mass.
These two bicep exercises stimulate all 3 areas of the biceps. These 3 areas of the bicep are known as biceps brachii, brachialis, and pronator teres. If you really want to beef up your arms then you need to hit all 3 of these muscles hard. Here are the two best bicep exercises to include in your workout routine to gain muscle.
Hammer Rope Curls
Make sure that you use proper posture and eliminate all momentum in your repetitions. Do not allow yourself to let the weight down all the way. Your biceps must stay under tension during the entire set. This is what will trigger muscle growth. Be sure to keep your core engaged and your elbows tucked in by your sides.
Your hips must remain motionless during each rep. Do not let yourself cheat by pelvic thrusting the air… Not only will you look like a moron, but you will be ruining the effectiveness of your workout. Refer to the video above to make sure that you know exactly how to do this workout properly.
Incline Dumbbell Curls
Keep your elbows tucked in. Do not be the newb who flares his elbows out in attempt to lift a weight that’s too heavy to be effective. The big key to this exercise is to perform the reps slowly. Since you are lifting dumbbells, it’s very easy to use momentum to help you to perform the lift. DON’T LET YOURSELF DO THAT!
You will only be ruining the results that you’re training with your workout routine to gain muscle to get in the first place. Stay disciplined. If you have wrist problem, or if you’d like to focus on your brachialis again, simply turn your wrists 45 degrees. You are now performing hammer dumbbell curls. Personally I prefer hammer curls to standard curls for this very reason.
The reason I am only giving 2 exercises here instead of 3 is because 2 exercises is all that you need. Remember, you don’t want to over train your biceps. If you do then your biceps will only increase in endurance and strength, not necessarily size. More doesn’t mean bigger. At the most, you should be training your biceps with 3 hard sets from 2 different exercises.
Like I said before, the majority of your mass building in your biceps will come from the rows and pull downs from when you’re training your back. So it’s important that you don’t focus directly on your biceps too much when training with your workout routine to gain muscle. Bicep workouts are meant to be performed slowly just like tricep exercises. Don’t be the fool who thinks he’s tough by lifting too much weight.
[...] So for those dudes who only train biceps, you need to let this sink in. However, here’s some good exercises for biceps if you want to know which ones are the [...]