The biceps are the muscles on the front of your upper arms and almost every guy wants nice biceps. You can work your arms in many different ways. You can use barbells, dumbbells, and cable machines to maximize muscle growth and work your biceps from many different angles.
I think 3 of the best bicep exercises are barbell curls, incline dumbbell curls, and high cable curls. Each exercise works your arms a little differently and doing them all in the same workout will leave your arms pumped up.
First, let’s talk about the barbell bicep curl. Many bodybuilders consider barbell curls the king of bicep exercises, and anyone who truly wants to add inches to their arms should definitely include barbell curls in their workout.
Because the ball is more stable than dumbbells, you can generally lift the most weight when you use a bar. And more weight equals more muscle gains and strength gains. When doing barbell curls make sure to keep good form and don’t rely on your lower back muscles to power through the lift.
Now, let’s talk about incline dumbbell curls. Incline curls are an under-rated exercise. What makes them so effective is that your biceps gets stretched during this exercise because the shoulder is slightly extended. When the biceps is stretched, it is at a mechanical disadvantage, so it works much harder during incline curls than it does during regular standing or seated curls.
If you can do 20 pounds for regular curls, you’ll have to use a lighter weight during incline curls, but the incline curls will still be really challenging. Simply adjust a bench so that is reclined 45 to 60 degrees, and go for it.
Another great bicep exercise is high cable curls. This exercise is great for creating the peaked look in your biceps, and the cables are a great way to get a nice pump in the arms. Because the cables place constant tension on your arms, you don’t get any rest during the movement.
This is one of the most popular body building exercises for the arms, and it looks like the body building pose called double biceps. To perform it you must attach handles to the tops of two cable columns. Then, when holding your elbows up at shoulder level, your hands move towards your temples, and really hold the squeeze for a second.
These are 3 of the best bicep exercises and if you include them in your workouts you will definitely see your arms grow and your strength improve.