Whenever we come across a word ‘muscular’ then the first image pops in our mind is taut and big biceps. Gym goers give a special attention to their biceps to make them look more sculpted so that they can easily flaunt the success of their workout.
If you also wish to have big toned biceps then you must also focus on your triceps because this muscle comprises a large component of the arm and thus perfectly shaped biceps and triceps will give a perfect balanced muscular look to your arms.
Another important step in making big biceps is that your main priority should be lifting heavy weights. Building big biceps requires combination of enough volume, heavy surplus and plenty of calories so that can lift heavy weights. Here are top five biceps exercises to gain mass and make them toned:
This exercise is great for maximum strength development because in this exercise you are not cutting the movement pattern short or allowing the momentum to make you lean backward as you lift the barbell.
- Grasp a barbell or Olympic bar at should width distance using an underhand grips means palms should face up.
- Stand straight with feet together, back straight and arms fully extended but the bar should not be touching your body.
- Slowly curl up the bar while looking forward, elbows tucked at your sides
- Squeeze your biceps when you lift the barbell at its maximum and then slowly bring down the barbell
- Repeat the step to continue for at least 10 minutes
- Don’t lean back when you lift the barbell upward
- Keep your elbows fixed at your sides throughout the exercise. They should not come forward while you lift up the barbell
- Control the weight throughout one round means don’t let the weight drop quickly
Incline dumbbell curl
This exercise is very effective because it restricts the movement of back to prevent the momentum issue. During this exercise, you will feel the maximum effect on the biceps.
- Lie down on an incline bench with dumbbell in each hand. Keep your elbows close to the body and rotate the palms until they are facing forward.
- While holding upper arm stationary, curl the dumbbells forward by squeezing the bicep muscles. Only the forearms should move during the exercise.
- Move the forearm forward until it reaches to the shoulder level. Hold this position for a second.
- Slowly move the forearm downward to take it back to the original position.
- Repeat the step for the next round.
Standing bicep cable curl
This is good bicep workout to target the deep tissue muscle fibers of your biceps. During this exercise, the pattern of movement is less stable due to constant tension provided by the cable. You have to make use of all the stabilization muscles of the biceps to stabilize the cable. You can use various attachments to perform this exercise like rope, a straight bar, or rotating cable handles etc.
- Stand in an upright position while holding the cable curl bar attached to a pulley.
- Grab the cable bar at should width and keep the shoulders close to the body
- The palms should be facing upward
- Hold the upper arms stationary; curl the weights by squeezing the biceps until it reaches the shoulder level
- Hold this position for a second
- Slowly move the hands downwards to bring it back to the starting position
- Repeat the step for next round
Reverse-Grip Bent-Over Row
This exercise put a great stress on the bicep muscles as opposed to straight rows so it will be a good workout for biceps. This workout mainly targets middle back and also affects lats and shoulders.
- Stand straight holding a barbell with palms facing upward.
- Bring your torso forward by bending your knees slightly keeping your back straight
- Bend until your torso is parallel to the floor
- Keep the torso stationary and lift the barbell by keeping the elbows close to the body
- Squeeze the back muscles to hold the barbell near the body
- Bring down the weight slowly to its original position
This exercise will enhance the growth of your biceps. When it is done in sitting position, it will limit the momentum thus putting all the focus on bicep muscles.
- Sit on a flat bench with feet shoulder width apart.
- Hold one dumbbell in front of you between the legs
- Pick the dumbbell with your right arm and place the right elbow on the right thigh. Rotate the palm until it is facing forward away from the thigh.
- Keep the upper arm stationary and curl the weight forward by squeezing the bicep muscles until it reaches to your shoulder level
- Slowly bring down the hand in its original position
- Repeat the step for another round and then repeat the steps with the left arm