Believe me, people will notice your efforts and hard work. How? Well, having well-defined arms with massive biceps is surely the best way to show everybody you know what you are doing in the gym.
Do you want to develop the best arms possible? GOOD. Keep on reading to find out a little bit more about the anatomy of the biceps and which the best biceps exercises are.
Before we start, there are a few things you need to know
#1: Be patient
Building bigger arms is difficult, and it takes time. It won’t happen overnight.
#2: Know what muscles you need to target
Knowing the basic bicep anatomy will help you achieve better results.
#3: Choose the exercises carefully
Pulldowns and curls are not enough! You need to add resistance to your workout.
I’ll be short on this one. So, the biceps brachii, brachialis and brachioradialis muscles make up your biceps.
The biceps brachii is a two-headed muscle. It includes a long and short head that work as a single muscle. The biceps brachii lies on the front of the upper arm between the elbow and the shoulder.
The brachialis muscle lies underneath the biceps muscle. It is a fairly small muscle, yet developing it can increase the overall size of your biceps.
Last but not least is the brachioradialis. This muscle is located in the forearm and it is actually the largest muscle of your forearm. The brachioradialis muscle helps you flex the forearm at the elbow.
To achieve eye-catching results, you need to target these three muscles when you hit the gym.
The Best Bicep Exercises
Struggling with building rock hard biceps? Fortunately, there’s a simple solution to this problem. Everything is possible with the right combination of exercises. Add the following exercises to your bicep workout to see a significant change in your arms size and shape.
Exercise #1: Standing Barbell Curl
This is the first exercise you most definitely must add to your workout routine. It is as basic as it gets, yes. However, it is highly effective. Standing barbell curl is an isolation exercise, which works not only your biceps but some of your forearm and shoulder muscles too.
Muscles worked: Biceps brachii, as well as the brachialis and brachioradialis.
Tip: Don't lean back or swing the weight.
Exercise #2: Close-Grip Barbell Curl
This is one of the best exercises to help you work those biceps of yours. It is a variation of the previous exercise but this one emphasizes the outer portion of the biceps.
Muscles worked: Biceps brachii from origin to insertion and peak
Tip: While you move the barbell, make sure your upper arms and elbows remain motionless at your sides.
Exercise #3: Concentration Curl
This exercise is a biceps isolating exercise that stimulates the biceps from each end to the peak in the center. It is one of the most effective exercises when it comes to increasing the muscle size of the arm.
Muscles worked: The biceps, with emphasis on the peak
Tip: Ensure your upper-arms and body are motionless during the course of the exercise.
Exercise #4: Reverse-Grip Bent-Over Row
This strength exercise is primarily used as a back and shoulders developing exercise. However, it is essential for the development of the biceps as well.
Muscles worked: Biceps brachii and brachialis
Tip: Keep your head up throughout the entire exercise.
Exercise #5: Incline Dumbbell Curl
Incline Dumbbell Curl is a great isolation exercise. It is a variation of the standard curl but way more effective.
Muscles worked: Biceps brachii, brachialis and brachioradialis, emphasizing the full length of the muscle
Tip: Avoid swinging the weight and don’t allow your elbows to shift behind your body.
There are plenty of exercises that target your biceps muscles. Yet none of them are as effective as these. In fact, most bodybuilders I know use exactly these exercises. How awesome is that?
Now, this is important…
Your goal is to look as symmetrical as possible. Don’t place a large focus on the biceps and forget to train the triceps and shoulders. These exercises are essential to a better-looking body Remember: building a bigger, stronger and better-looking body is a combination of many exercises, countless hours spent in the gym and most of all, hard work. Neglecting some areas of your body or skipping your workouts won’t get you where you want to be.
However, make sure you add these exercises to your workout. Undoubtedly, great results will follow and by great, I mean building rock hard biceps.