Quite simply put, I think biceps are a joy to train for just about anyone and I believe the reason for this is because the pump feeling you get from training them is unlike any other muscle. Biceps are not that difficult to train and there is no need to try complicating things for yourself. The following are four basic and very simple bicep exercises you can use to develop big biceps.
Performing barbell curls is one of the best exercises you can do to develop those bicep muscles. Barbell curls enable you to use a range of grip widths which will all hit different parts of the biceps thus resulting in fuller development. Another good thing about them is that you can gradually add weight to the bar thus causing some degree of overload. If you prefer, you can also use cables to do these curls but they’re not quite as effective. However, it’s good to throw them into the routine every now and then to mix things up and confuse the muscles a bit.
Dumbbell curls are an exercise you have to perform if you want to fully develop your biceps because they work the biceps muscles in a unique way. They provide a good mix of an isolation style. Dumbbell curls are pretty easy to understand and perform but a lot of guys tend to struggle with doing them because they are more concerned with trying to use bigger and heavier dumbbells instead of using the appropriate weights and doing them correctly. If you want to get big biceps, pay greater attention to the quality of your exercise instead of the quantity of your weights.
These are great because they hit the biceps in yet another unique way and isolate the biceps really well. The form of incline curls is easy to put into practice and they will stretch your bicep muscles in a way that no other exercise will. For this reason, it is extremely important to make sure your biceps are properly warmed up before you perform them otherwise you run the risk of straining or pulling your bicep muscles. If you are unlucky enough, you can possibly tear these muscles if you don’t warm up; in which case you will end up having to wait a while before you achieve your desired results. Your level of incline with these curls can also be varied so as to ensure fuller bicep development.
Concentration curls are a very useful addition to your bicep workout. Due to the fact that they isolate the biceps extremely well, you can really concentrate on using the biceps during the lift without getting as much help from the rest of your body. These curls will give you a really good pump and contraction. The downside of concentration curls is that you won’t be able to use as much weight since the exercise is so concentrated on the biceps and the biceps on their own are pretty small muscles compared to certain muscles in other parts of the body.