Biceps brachii, mostly referred only as Biceps, is a two-headed muscle that is placed between shoulder and elbow. Building a big biceps requires many biceps curls exercises. Every exercise that involves some sort of a curl has an effect on a biceps. More correctly, every exercise that involves any sort of pulling will hit your biceps. That means that exercises like Pull Ups, Lat Pulldowns, and Bent-Over Rows that are known as exercises that are building Back muscles, are also working out your biceps.
The biggest mistake that many lifters are making is that they are performing too many arm workouts in a week. Some lifters think that training arms every day will make they biceps to grow. That is just a way to overtraining your arms that will stop your biceps and triceps from growing.
EXERCISES THAT ARE BEST FOR BUILDING BIG BICEPS:
1. Chin Ups
Chin Up is a great variation of Pull Up for building biceps. One difference between classic Pull Up and Chin Up is that underhand grip has a better effect on biceps. Pulling yourself to the bar is a great workout for building bigger biceps. Grip a bar with your hands placed shoulder-width apart and your palms facing your head then lift your body up until your chin is higher than the bar.
Tip: Try pausing for five seconds when you pull yourself on the bar then slowly lower your body back.
Chin Ups are better than many weights workouts for building a big biceps. Check out one example of an athlete that build bigger arms with only bodyweight exercises:
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| Lazar Novovic - Bar Brothers |
2. Barbell Curls
Barbell Curl is a great exercise for building biceps strength and size. Barbell Curls will allow you to overload your biceps with more weights than you can with dumbbells. Hold a barbell and in slowly and controlled manner lift it up to your chest and slowly return it back to starting position with your arms fully extended for a better stretch of your biceps.
You can perform a barbell curl with EZ-bar or standard bar, that doesn't make the difference because it hits your biceps in the same way.
3. Incline Dumbbell Curls
The third exercise on this list will be Incline Dumbbell Curl. This exercise is one of the best to help prevent momentum lifting manner. Sit on a workout chair at a 45-degree incline and hold the dumbbells at your sides with arms fully extended, then alternate your hands and curl one dumbbell at a time.
4. Concentration Curls
The last exercise to add in your biceps workout is Concentration Curl. Grab a dumbbell, sit on a workout chair and put your elbow on the inside of your knee with arm fully extended. Lift a dumbbell up to your chest while keeping the elbow in the same place.
That would be my list of exercises that are best for building big biceps, try them out in your next biceps workout and perform them with rep range between 8 -12 which is an ideal rep range for muscle hypertrophy. Focus on performing workouts with proper form and don't use momentum to lift the weights. Don't overload the weights if you can lift it for at least 8 times with a proper form, try lifting the lighter weights until you build up your strength.
