Biceps are probably one of the most popular muscles to work out due to its ease of activation and the multitude of exercises that involve its use. There are literally hundreds of bicep exercise variations in existence, most of which are extremely easy to perform with minimal use of equipment. With that said, because there are so many variations and options of training your biceps, it’s difficult to pinpoint which exercises are the most efficient for you. Which exercise should you include in your training to build more muscle mass and bulk? What about to cut down for more definition?
In this article, we visit 3 of the best bicep building exercises to help you discover which exercises may fit best into your routine.
Exercise #1: Dumbbell Elevator Curl
Starting off with a challenging but one of the most effective bicep exercises, we have the Elevator curl. Also known as the “W curl”, this exercise positions your elbows to your sides, turning out your arms, to effectively target and isolate your biceps for maximum gain
To perform this exercise, start while seated on a bench or seat with no arm rests. Grab two dumbbells, set your elbows into your sides, and turn your palms away from you. Proceed to curl both dumbbells simultaneously, slowly lowering the weight back to starting position then curling them again. Repeat for a set of 10-15 reps.
Exercise #2: Incline Bench Dumbbell Curl
A great addition to your arm day workout, the Incline Bench Dumbbell Curl is a moderate difficulty exercise to perform and great for shredding your biceps. When performing this curl, your arms tend to move behind your body, increasing the motion range to create a deeper stretch, making it one of the best bicep exercises.
To perform an Incline Bench Dumbbell Curl, first position the incline bench at approximately 55-65 degrees. Grab two dumbbells and let your arms hang at your sides, positioned slightly behind your shoulder. Using a supinated grip, curl the dumbbells toward your shoulders. Once your biceps are contracted, lower the weights back down and repeat for 5-10 reps per set.
Exercise #3: Ez Bar Curl
The EZ Bar Curl is undisputedly the most basic bicep exercises in existence. It’s what everyone defaults to when they think of “training biceps”. Naturally, the exercise is one of the most simple, involving basic contractions of the arms to generate activity in the biceps brachii.
To perform an EZ Bar Curl, grab a bicep curl bar or free weights that you’re comfortable with. Start with the EZ bar at your thighs, with your hands positioned on the grip of the bar or free weights. With your feet slightly wider than your shoulders, fully contract your arms all the way to your shoulders to perform the curl, and lower down the bar slowly with control, keeping your elbows tucked at your sides.
Excelling at Bicep Workouts
Powerful biceps will take time to develop. Though, with the right workouts, training them will be one of the most enjoyable parts of your workout routine. If you’re looking to excel at training your biceps and other muscles, you may want to consider fitness supplements and the use of anabolic steroids. Compounds such as Test 400 and Primobolan are great for giving your workouts the extra bursts of energy, allowing your muscles to recover faster, making growth more efficient.
