Your biceps are the biggest muscles in your arm besides your triceps. Many people spend a lot of time in the gym working out their biceps by performing tons of different exercises which takes up a lot of time. There are exercises that don’t take as long and pump up your biceps like you’ve never seen them before. Here is the best bicep workout you will ever encounter:
Dumbbell curl drop set.
The dumbbell curl is the best exercise for your biceps. The thing people do wrong is curling their arm while doing it. You want to keep both arms parallel and with your forearms pointing upwards, when your forearms are pointing towards you that is called hammer curls and works a totally different part of the bicep. The best way to kill the muscle is by doing a drop set. A drop set consists of three sets put together to form one set. You start at your maximum weight and do 6-8 reps, then drop the weight 10-15 lbs, do another 6-8 reps, then drop the weight 5-10 lbs and do another 6-8 reps. Do three sets of that and you will definitely notice a different in your biceps over a short period of time.
Close-grip preacher curl.
When doing this exercise, you can really see your biceps being pumped and so therefore you know it is working. Grab the preacher/easy curl bar starting with low weight (20lbs lower than your max) and position your hands in the middle about three inches apart. Keep your back straight and do 8-10 reps. Move up 10 lbs and do another 8-10 reps. Move up to your max and do 6-8 reps.
The hammer curl.
Hammer curling is like doing a normal bicep curl except your forearms are facing inward instead of curling upwards. If you have it in you, do some more drop sets for this, if not then do the simple three sets and again work your way up from 20lbs below your max.