Do you want to build bigger biceps? If you want a strong and muscled body, then you will be aware that your arms are an important part of your workouts and the biceps in particular can be developed by the right exercises that provide the greatest gains. It may be that you have particular training days that you target different parts of your body and so when you are concentrating on your arms you want the best combination of exercises for specific muscle groups. Let’s take a look at some of the best biceps workouts.
The type of equipment you have available to you will depend on if you are working out at home or at the gym. If you do train at home and you are serious about building muscle, it is most likely that you will have a set of weights and an exercise bench. This is all you need to build your biceps. The amount of reps and sets you do and how much weight you lift can be increased progressively as you become stronger and as with any type of workout, correct form and technique is important.
The most effective type of exercise for your biceps are curls and there are many variations that can provide the maximum gains when used together. Standing dumbbell and barbell curls are probably one of the most common bicep exercises you will see and they should be part of your workout. If performed correctly by keeping your body movement to the minimum, they can be very effective. Hammer curls are performed in a different way to the classic curl as your arms are by your side as a starting position and the dumbbells are lifted from that position.
As mentioned previously, the basics of these curls can be varied and one way you can do this is by using your exercise bench. This allows you to be seated in an inclined position so that where your arms are in relation to your body is different to if you are standing. As a result you will be creating a different type of tension on your biceps and you can then do sets of incline curls and hammer curls. In terms of barbell exercises, bent over rows and curls with varying grip lengths can isolate your biceps in different ways to increase the effectiveness of your workout.
Calisthenics can also be incorporated in to your exercise regime and can certainly complement your workouts. This form of training has become increasingly popular and because you are using your body weight to perform different techniques you can use this this to build muscles including your biceps. For instance, the use of bars means you can use exercises such as chin ups to target a muscle group and a variation of grip position can be used to build your biceps and increase the difficulty of a particular movement.
These are some of the best biceps workouts and if you perform them with the correct technique and form, you will see the results in your arms.