Whenever we think of hitting the gym or building a body, the first thing that comes to one’s mind is strong, developed arms. This is also because these muscles are easily noticeable as the large focus is on the biceps. Usually, when someone hit the bicep day, the major target is to attain the maximum size of the muscle. Hence it is important to lift heavy weight so that these bicep muscles are pushed really hard and gain that monster size. So if you want to build the massive biceps, you can consider including the following exercises in your workout schedules.
Additional read: Importance of warm-up and cool-down exercises
1. Barbell Curl:
Barbell bicep curls are one of the maximum strength-building exercises which allows you to lift the heavyweights. While performing this exercise, you should keep your back straight and perform a full range of movement of your arm. You should fully stretch your arms and while lifting, try to squeeze the biceps. Also, you should perform it slowly and controlled manner hence allowing yourself high-intensity work for the muscle fibers.
2. Hammer Curl:
This is an isolation exercise performed by either standing on a floor or sitting on a bench. It isolates the bicep muscles and puts more stress on the muscles, hence it is also called high-rated bicep curls. This exercise helps to build the brachialis and brachioradialis allowing you to develop additional strength and size. You must perform this set with heavier weight in a slow and controlled manner.
3. Inclined Dumbbell Curl:
Inclined dumbbell curl is one of the best exercises to perform for bicep development. This exercise restricts the movement of the back while using the momentum of dumbbells to the advantage by stretching the bicep muscle at the end of the movement. While performing this exercise, you can use moderate weight as it will put your biceps to maximum tension.
4. Concentration Curls:
The concentration curls are the compound exercise that isolates the biceps muscles. When you perform this exercise, the tension is right on the bicep muscles while working on the lateral head of the bicep. It is an explosive exercise as it also helps in building up the mass of the biceps peak.
5. EZ-bar 21s:
The last exercise for the biceps day is EZ-bar bicep curls 21s or commonly known as 21s. This exercise has been performed for ages as it is a highly effective bicep builder. Also, 21s are one of the best ways to end the biceps workout as it stimulates new muscle growth. This exercise is the combination of 3 ranges of motion with 7 repetitions, hence the name 21s. While performing this exercise, make sure that your back is straight and all the stress is on the biceps muscle.
Additional read: Tips to shed kilos the healthy way
Now that you know some top-notch exercises, the next time you hit the gym, make sure to include these exercises to carve out the desired details in your biceps. Also, don’t forget to do proper stretching before and after the workout. Good Luck!
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Biceps exercises help to strengthen and tone the biceps muscles located in the front of the upper arms. These exercises create micro-tears in the muscle fibers, which then heal and adapt to handle the stress of the exercise. Over time, this leads to increased muscle size and strength. By targeting the biceps specifically, exercises such as barbell curls, hammer curls, concentration curls, chin-ups, and preacher curls can help to build overall arm strength, improve arm definition, and enhance functional performance in daily activities and sports
