If you are focused on your appearance for building strength and mass, then it is better to start with your biceps. Even though they are the small muscle group, big biceps are important to most men. The muscles are composed of a long and short head which handle movements like flexing and curling to make your arms pop.
The Biceps are the front of your arm and they are the easiest part of the body to show off or try to impress others. If dressed with a shirt or a tank top, then a strong set of guns will surely make waves. To make the arms stronger and harder, here some of the best Biceps Exercises are described below
Standing Barbell Curl:
Barbells allow working both the arms simultaneously and evenly. The position of the grip allows building on different muscles part. This is one of the most basic exercise carried out by serious lifters also to increase the bicep size and strength.
Grab the barbell with an underhand grip and the hands positioned as wide as your hips. Start holding the bar at hip height, then squeeze the core and contract the biceps to curl the bar to the shoulder height. Then slowly lower the weight back to the starting position by controlling the weight through eccentric movement. And make sure to keep the feet in a solid state throughout the exercise.
Standing Dumbbell Curl:
A light pair of dumbbells is essential to perform this type of exercise. It is the most basic bicep exercises which can be done for a routine workout. It can be used as a mass building and developing exercise. This exercise can be carried out with one arm at a time rather than two to maximize the muscle isolation and minimizes the injury to the lower back.
Grab a pair of Dumbbell and hang them at arm’s length next to your sides. Turn your arms so that the palms face forward. Bend your elbows and curl the dumbbells as close as to the shoulders without moving the upper arms. Pause and lower the weight slowly back to the starting position. Then straighten the arms completely when returned to the starting position each time.
Concentration Curl is the main bicep exercise for peaking the bicep. A dumbbell and a bench are needed to startup this exercise. Sit on the bench and then spread your legs. Then rest the arm by holding the dumbbell on the same side of the leg just below the knees so that the weight hangs down between the legs. Curl the weight up by focusing on squeezing the bicep, then pause at the top and lower it back into the original position.
Hammer Curl adds a variety to regular bicep workout and also a good alternative to dumbbell curls. Grab a pair of dumbbells and hang them at the arm’s length next to the sides by facing your thighs. Bend your elbows and curl the dumbbells as close as to the shoulders without moving the upper arms. Then slowly lower the weight back to the original position. Completely straighten the arms when returned to the original position each time.
Cable Rope Hammer Curl:
Hammer Curls with rope are a variation for normal dumbbell hammer curl. This exercise can be helpful to work out with both arms at a time. People with lower back issues should be in caution when performing this exercise. Hold both the ends of a rope attached to the low pulley of a cable machine. Press the elbows into the sides with the palms facing each other. Then keep the feet shoulder-width apart and with the knees slightly bent. Then keep the arms stable throughout the move, curl the rope towards the shoulder. Then pause and reverse the movement to return to the starting position.
The above are some of the types of biceps exercises. These biceps movements will build mass in the biceps brachii (peak), lower biceps and forearms. And also to improve the grip strength, develop a stronger throw or punch and do a bigger lift with the fastest moves.