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Biceps are largely responsible for the explosive arm strength, making it imperative that one train these muscles with extreme care. Having a targeted training program that focuses on free weights is ideal for it not only tones the biceps but also activates a host of other stabilisation muscles for a balanced workout experience. However, do not only train the arms but include variety in your program to tone the entire upper body to avoid any muscle imbalances.
Moreover, before starting any training program, ensure that you perform adequate warm-up to flex the muscles and improve blood circulation to the target muscle group. Additionally, have a healthy diet that is a rich source of protein for it is crucial for muscle building and recovery.
Let us not wait any longer and look closer at the five exercises that everyone should add to their training program to build massive biceps.
#1 Concentration Curl
The concentration curl is often seen as the staple exercise to build the biceps. Additionally, the exercise tones the muscles in the shoulders and the forearms as well.
Instructions:
Step 1: Sit on a flat bench and plant your feet firmly on the floor. Grab a dumbbell with the left arm and position it in between the legs such that the arm is in a fully extended position.
Step 2: With a stationary upper arm, curl the dumbbell upward until they are in line with the shoulders. In this position, for maximum efficiency, ensure that the biceps are completely contracted.
Step 3: Pause for a second and return to the starting position.
Perform the exercise for the recommended number of repetitions. Repeat the same motion with the other arm to train the other set of biceps.
Important tip: Do not sway your arms while performing this exercise.
Next up: Hammer Curl
#2 Hammer Curl
The primary muscle groups targeted by the hammer curl are the biceps and the muscles in the forearm region. Additionally, the exercise also activates the deltoids, and the traps found the upper body region.
Instructions:
Step 1: Stand straight with your feet placed shoulder-width apart. Hold the dumbbells in both the hands and position them on the side, parallel to the body. The palms must be facing towards the body throughout the duration of the exercise.
Step 2: Gradually raise the dumbbells while keeping the upper arms stationary. Continue this motion until the weights are almost in line with the shoulders.
Step 3: Hold for a moment and return to the initial position. Ensure that you maintain a straight torso while raising and lowering the dumbbells.
Repeat the exercise for the recommended number of times.
Important tip: One could perform the alternating version of the hammer curl for a more isolated workout experience.
Next up: EZ Bar Preacher Curl
#3 EZ Bar Preacher Curl
The EZ Bar preacher curl activates all the heads of the biceps while also targeting the forearms for a complete arm workout.
Instructions:
Step 1: Position yourself on a preacher bench and hold the EZ bar with both the hands. Ensure that the palms are facing toward the ceiling. Position them such that the distance between them is approximately equal to the width of the shoulders. In the initial position, the arms must be in a fully extended position.
Step 2: With stationary upper arms, gradually curl the EZ bar upwards until the bar is almost in line with the shoulders. For maximum efficiency, completely contract the biceps in this position.
Step 3: Pause for a second and return to the starting position.
Perform the exercise for the recommended number of times.
Important tip: Vary the position of the grip to target the biceps with an increased challenge.
Next up: Chin-Ups
#4 Chin-Ups
The chin-up is one of the best bodyweight exercises that not only targets the biceps but also activates the deltoids and the pectoral muscles. Moreover, with its simple motion, the exercise is ideal for even beginners and casual trainers.
Instructions:
Step 1: Stand straight beneath a pull-up bar with your feet placed shoulder-width apart. Secure the bar with a medium grip such that the palms are facing towards the body.
Step 2: Slowly raise yourself until the chin is just above the bar. Keep the torso straight while performing this motion.
Step 3: Hold for a moment and return to the starting position. Do not let the feet touch the floor throughout the duration of the exercise. Also, ensure that the elbows are close to the body while performing the chin-ups.
Repeat the exercise for the recommended number of repetitions.
Important tip: Perform the exercise while wearing a weighted vest for added resistance and improved customisability.
Next up: Zottman Curl
#5 Zottman Curl
The Zottman curl is a strength training exercise that primarily targets the biceps brachii. Additionally, the exercise tones a slew of muscles present in the forearms as well.
Instructions:
Step 1: Stand straight with your feet placed shoulder-width apart and secure the dumbbells in both the hands. The palms must be facing each other in this position.
Step 2: With stationary upper arms, curl the dumbbells upwards until they are in line with the shoulders. In this position, rotate the wrists such that the palms are now facing away from the body.
Step 3: Hold for a moment and lower the weights toward the hips with the same grip.
Step 4: Pause for a second and rotate your wrists once again to return to the starting position.
Repeat the exercise for the recommended number of times.
Important tip: Keep the elbows close to the body throughout the duration of the exercise.
