Apart from a well-defined chest, another key body parts that many people want to place a large focus on are the biceps. The biceps easily gets noticed, so if you have nicely developed arms, you're on top of your workout game.
When working out on your biceps, it is important to keep in mind the triceps muscle comprises a large component of the arm, so you must work out your triceps as well to see optimal results.
When working out for the maximum size, you should note that lifting heavy weight must be taken very seriously. Since gaining maximum size is a combination of heavy weight, enough volume and plenty of calories, so it is advisable that you focus on the exercises that make you lift the heaviest weight possible.
Most people focus on exercises such as rows and lat pulldowns, both of which are good for biceps muscles growth. If you include there with your workout program.. then you are on the right track for developing the best arms you can.
Here are my five best exercises that focus on the biceps to add after your rows and pulldowns.
Exercise 1: Barbell Curl
The first biceps exercise on my list is the barbell biceps curls, it allows you to overload your biceps with a heavy weight. Most trainees are stronger when lifting a barbell compared to a set of dumbbells, so this is a great one for maximum strength gain.
When doing the Barbell Curl, one important thing to keep in mind is that you're not cutting the movement pattern short at all,
One of the most common mistake with this exercise is allowing momentum to cause you to lean backward as you hoist the weight upwards—momentum performs more of the work than your muscles do. If you do it in a slow and controlled manner, that should reduce the odds of this incident significantly and allow you to place a greater intensity deep within the muscle fibers.
Exercise 2: Incline Dumbbell Curl
The second biceps exercise on my list is the incline dumbbell curls, This is one of my favorite. It is one of the best to help prevent momentum culmination from occurring as we just discussed, as it significantly restricts the movement of the back.
While doing this workout, you will feel maximum tension on the biceps muscle belly, so don't be astonished if the weight is slightly lower. As long as you're working hard, using the lower weight but sustaining proper form will be the way to go for results.
Exercise 3: Standing Biceps Cable Curl
You can use various attachments to perform the cable curls comprising a rope, a straight bar, or rotating cable handles that allow you to work a single arm at a time.
Exercise 4: Reverse-Grip Bent-Over Row
The forth on my list is the Reverse-Grip Bent-Over Row, I try it out immediately after doing the Standing Biceps Cable Curl you may also want to consider combining reverse-grip rows as well. These are going to place a slightly elevated stress on the biceps muscles as opposed to plain rows, so they will be a better workout for strictly targeting the biceps.
Depending on what muscle combination you think of getting as you bring the weights to your body (the biceps or the back), that will influence the nature of the muscle stimulus.
Exercise 5: Concentration Curl
Finally, the last on my list are the concentration curls. When done while sitting, these will also limit the degree momentum plays in the execution of the workout and place all the emphasis right on the biceps muscle.
There will be no aide muscles called into action when doing concentration curls (when done properly), so this is a useful one to add in at the end of your exercise when you're looking forward to finishing off the biceps and fully exhaust them.
