In bodybuilding, everybody wants big biceps, as they are a symbol of strength and power. Biceps are the most sought-after muscle when it comes to aesthetics and masculinity.
Bicep muscle is primarily used in lifting and pulling movements. The two important bicep muscles are brachii and the brachialis. Brachii is again divided into two heads – inner short head and outer long head.
Listed below are the top 5 bicep exercises to achieve optimal bicep peak:
DB Concentration Curl: DB concentration curls focuses on the brachialis muscle of the bicep. The slower you do this move, the more effective it is. Those who have elbow injuries or are prone to lower back discomfort should not attempt this exercise.
Cable Curl: The cable bicep curl is a great bicep exercise as the cable allows constant tension on the bicep throughout the entire exercise, unlike dumbbells or barbells.
Hammer Curls: The hammer curl is an excellent exercise for building both forearm and bicep size and strength and definition. It trains the outer head or the brachialis muscle.
Single Arm Preacher Curl: This exercise could be considered an isolating movement as it really focuses stress on the peak (which is found on the short head and is genetically determined) and adds to fullness at the lower portion of this muscle.
Seated incline bicep curl: The incline dumbbell curl is a one of the best exercises for building the biceps peak as it primarily trains the outer long head of the bicep brachii. This exercise will put your biceps at a good stretch and you will feel it. The time under tension here will definitely help your biceps grow.
Listed below are some of the tips and tricks to follow in order to make the most of your training sessions:
- Keep in mind that while performing each exercise, squeeze or contract your muscle, so that more blood is drawn to that particular muscle. And as we all know that blood carries all the nutrients which repair and rebuild the muscle fiber.
- Aim to have correct technique and form before increasing the weight.
- Different weight loads and rep ranges emphasize different muscle-fiber types, helping you to achieve better overall muscle quality. A lower rep – higher weight workout will train the fast twitch muscle fiber while a higher reps – lower weight workout will train the fast twitch muscle fibers.
- Include drop sets, super sets, giant sets in your bicep workout plan to shock your muscle and thereby forcing it to grow.
Include these 5 bicep exercises in your workout plan and you are bound to add inches to your arms. And remember results happen over time, not overnight. Work hard, stay consistent and be patient!!