The biceps brachii muscles are commonly called biceps or bice for you weight-lifters out there, it is a large and thick muscle of the upper arm. The biceps brachii consists two heads, the long head and the short head. The anterior side of the upper arm is essentially formed by the biceps. Here we train you with the best bicep exercises.

Biceps are one of the most out looking muscles. You may not be the strongest person or the biggest person in look but your biceps are the most decent show muscles in your entire body. You don’t need anymore to hide in the shadows like a vampire with flabby arms.

Let’s Breakdown the Most Powerful and the Best Bicep Exercises

1. EZ Barbell Curl

Starting with EZ Barbell Curls is the best way to hit your biceps. First thing is to make sure that, there is comfortable space in between your legs to stand in order to support your body with a correct balanced position with weights.

Hold the EZ Barbell in your hand with a medium space between your hands. Make sure your arms are nice and loose, not locked out. What I mean by locked out is that you should never lock your elbows because that could damage the joints. You should always keep the soft elbow, slightly bent not matter what, through the entire rep and the entire set.

So, during this exercise, the hard part or positive part is when you squeeze the barbell up and the negative part is back to the normal position. Squeeze up to the positive and come back to the negative.

I guess you would know that lot of guys having a bad habit of throwing the bar up to the chest and letting the bar drop, that results in nothing for themselves. Don’t waste your time doing that.

So, the more concentration on the biceps the better and faster the results. Always breathe out when you are working on the hard part when you’re working against the gravity. So, remember to squeeze up the bar to positive with exhaling and back to the normal position with the inhale.

Common Mistakes: 

  • Rising up the bar to the chest level. (Rise slightly above 90 degrees)
  • Locking the joints.
  • Not concentrating on the breathing and the muscle.

Recommended sets and reputations.

Beginners          – 4 to 6 repetitions * 3 sets

Intermediate     – 6 to 9 repetitions * 3 sets

Advance           – 9 to 12 repetitions * 3 sets

2. Seated Bicep Curl

There are two heads to the biceps, short head and the long head. The short head will give you the width of the bicep and the long head will give you the bulge or the peak of the biceps. Seated dumbbell curls which mainly focuses on the long head of the biceps.

Keep in mind that the position of your arms which are relative to your body effects which head of the muscle you’re targeting.

Sit in an up right position and hold the two dumbells in each of the hands, Your arms should hang down to the body. Lift the weights up to the positive position with breathing out and then return back to the negative position with breathing in.

Mind your wrist motion while lifting the dumbells up and down, Lift your dumbbells up slight just above the 90 degrees angle.

If you can’t control the weight, drop down some weight and focus on the form, not just lifting heavy weight.

Common Mistakes:

  • Not keeping the back straight and stiff.
  • Not concentrating on the twist of the wrist motion.
  • Swinging the dumbells.

Recommended sets and reputations.

Beginners          – 4 to 6 repetitions * 3 sets

Intermediate     – 6 to 9 repetitions * 3 sets

Advance           – 9 to 12 repetitions * 3 sets

3. Dumbbell Concentration Curl

Concentration curls are the exercise for the bicep. it can be done in two different ways. One is by sitting on a bench and other is by bending your body forward. The most and the best-preferred method is sited concentration curls.

First thing is to place your self comfortably on a bench by sitting. You are going to do this exercise only with one arm at a time. So take your dumbell in your right arm and bend your back little bit forward, place your dumbell down by keeping your elbow to your right thigh. Your elbow should not move away from your thigh while performing this exercise and same vice versa the left hand too.

Your abdomen should be kept tight and now lift your dumbell by squeezing your bicep and move it back to the normal position to the bottom. Don’t just swing the dumbell and concentrate on your muscle.

Common Mistakes:

  • Not keeping your abdomen tight, that may cause the joint problem in your low back.
  • Bending your body too low, no impact on the muscle.
  • Bench height too low, no impact on the muscle. (Bench height should be equal to or high than your knees)

Recommended sets and reputations.

Beginners          – 4 to 6 repetitions * 3 sets

Intermediate     – 6 to 9 repetitions * 3 sets

Advance           – 9 to 12 repetitions * 3 sets

4. Single Arm Preacher Curl

 

Common Mistakes:

  • Lack of awareness on hight load compensation.
  • Too much leaning forward. (keep your back straight with a slight bend in forwarding direction)
  • Lifting too heavy weight may drag your shoulder down.

Recommended sets and reputations.

Beginners          – 4 to 6 repetitions * 3 sets

Intermediate     – 6 to 9 repetitions * 3 sets

Advance           – 9 to 12 repetitions * 3 sets

5. Dumbbell Spider Curl

Prone Incline dunbbell curls,

Recommended sets and reputations.

Beginners          – 4 to 6 repetitions * 3 sets

Intermediate     – 6 to 9 repetitions * 3 sets

Advance           – 9 to 12 repetitions * 3 sets

6. High Cable Pull

 

Common Mistakes:

Recommended sets and reputations.

Beginners          – 4 to 6 repetitions * 3 sets

Intermediate     – 6 to 9 repetitions * 3 sets

Advance           – 9 to 12 repetitions * 3 sets

LEAVE A REPLY

Please enter your comment!
Please enter your name here