Within this post the five best bicep exercises for bicep growth will be provided. I will start from my least favorite exercise to my favorite, and hopefully provide you with some knowledge on how to perform them,
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1. The Cable Curl.
Alright, to start off this post lets evaluate the dreaded yet incredible cable curl. This bicep exercise is first on this list because it is my least favorite purely due to how it makes me feel, however, it is an awesome workout for bicep growth. I don’t like this exercise mainly because of the extensive amount of tension that this exercise puts on the bicep, but let’s put aside my personal feelings about this exercise and see why it is good to do.
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Why You should do Cable Curls.
The primary reason why I do, and why you should do cable curls is because they truly are one of the best exercises for bicep growth. This is due to the fact of the constant tension this exercise puts on your brachii. Unlike a dumbbell curl where the tension on the brachii is really an extreme at 45 degrees, the cable curl puts consistent tension throughout the entire curling motion. In addition to growing your brachii this exercise helps grow your stabilizing muscles, (the muscles that support your primary mover muscles). Other pluses to this exercise include an increase in endurance and a decrease in a risk for muscle and tendon tearing. Lastly, in this exercise you do not need a tremendous amount of weight to get results.
How To Do Cable Curls.
When performing a cable curl lower the pulley to the floor, attach the double-sided bar and position your feet together, bending slightly at the knee. Just remember to start off with just enough weight to where you can feel a burn after 10-12 reps for at least 3 sets. Preform this exercise with as much control as possible when pulling the bar up and letting it down for maximum results. Also, avoid the mistake of loading on too much weight in the beginning because it will increase your chances of injury. Good luck!!!!
2. Chin-Ups
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My second least favorite, but best workout for bicep growth are chin-ups. Chin-ups were an exercise that gave me a lot of trouble in the beginning for a couple of reasons. Firstly, chin-ups were difficult for me in the beginning because of my weight. I was a very large kid growing up, at the age of 14 I was 6ft and 210lbs, so as you can imagine my arms had a hard time pulling up that much weight. But if I could lose enough weight and build enough muscle to do a bunch of chin-ups, so can you.
Why You Should Do Chin-ups.
There are many reasons why you do chin-ups, so let’s review. The primary reason I like chin-ups is because it is an exercise know to strengthen the forearms, leading to greater endurance. Secondly, this exercise seems to from my experience, grow the bicep extremely fast and increase grip strength. Thirdly, chin-ups allow for you to work with your own body weight which I find beneficial for gaging what you are capable of. These are just a couple reasons you should do chin-ups.
How To Do a Chin-up.
While it is easy to explain how to do a chin-up, do not think this exercise for a minute is easy to execute, especially if you are a beginner. First you are going to want to find a bar high enough where your feet are not touching the ground when latching on. Secondly, grab the bar with the inside of your wrists facing your head. Thirdly, pull yourself up and do until failure for the best result. If you struggle doing this exercise focus on dumbbell bicep exercise that can help you build up your strength for this exercise.
3. Incline Curl.
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Incline curls are an exercise I do very frequently because they are easy to do when starting out your fitness journey. In my opinion this exercise is very fun to perform, and still feel the pump.
Why You Should Do Incline Curls.
The number one reason you should do incline curls is because this exercise decreases the amount of momentum you can put on the weight allowing the muscles in your arm to work harder increasing overall growth. Secondly, this exercise is truly one of the best exercises for building the peak of the bicep.
How To Do Incline Curls.
First of all, find yourself a bench at the gym and set it to where you are laying around 45 to 60 degrees and then pick a weight you can manage without hurting yourself. Curl till failure or do reps of 10 to 12 for 3 sets.
4. Dumbbell Bicep Curls.
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It was between dumbbell curls and hammer curls for first place on this list for my favorite bicep exercise, but I just loving doing hammer curls, so dumbbell bicep curls are second from the top!!! Dumbbell curls are just a classic exercise that I love doing, because in this exercise you can feel the blood flowing into your muscles unlike any other exercise, the pump!
Why You Should do Dumbbell Bicep Curls.
You should do dumbbell curls for many reasons but primarily because it builds the long head of your bicep, trapezius, bracheoradialis, brachialis and strengthens your grip dramatically. This exercise is very easy to do and one that I have had a lot of success with. Doing this exercise has increased the mass of my bicep and has not caused me any injury. For these reasons this bicep exercise is my second from favorite.
How To Do A Dumbbell Bicep Curl.
Simply grab a weight that you can safely curl for about 3 sets of 10 and 12 reps. Grab your weights one in each hand, straighten your posture, and curl the weight as slowing and as controlled as possible. Also avoid swinging the weight so that you will hit your biceps more efficiently and decrease your chances of injury. Remember always get the form for the workout down before lifting heavy weights, stay safe and have fun!
5. Hammer Curls.
Finally, we have now reached my favorite workout on this list the hammer curl. Personally, this is my favorite bicep workout and not simply because of its benefits, but purely because of how it feels. With this workout I feel the pump more than any other, which just allows me to release my inner beast. However, despite my personal reasons for loving this workout, you should do it for the many benefits you can get for growing your biceps.
Why You Should Do Hammer Curls.
There are many reasons you should do hammer curls, but I will name a couple of my favorite reasons why I do them. Firstly, hammer curls work both heads of the bicep allowing for maximum growth. Secondly, this exercise primarily targets the brachioradialis in your forearm, so it will make your arms all together look more massive. Thirdly, hammer curls are easy to perform making them a suitable workout for all of you beginners out there.
How To Do a Hammer Curl.
Just like all of the other workouts above, grab the appropriate weight that you can curl properly. Next, turn your dumbbell on its side where the two flat ends of the dumbbell are pointing towards your head and the floor. Lastly, curl as slowly as possible for 3 sets of 12 reps, or till failure. Always remember to choose a safe weight for your size and don’t swing the dumbbell if you can avoid it.
Conclusion.
For maximum bicep growth, remember to perform all five of these exercises together, at least three times a week. I hope that you found this very brief post helpful, and as always, keep eating a lot of protein, curl safely, and stay disciplined.