Who doesn’t want bigger biceps? In order to get bigger biceps, you have to really work them out hard and work them until failure. Exercises such as bent over rows, chin ups, cleans and more already work your biceps but if you wanted to isolate them and work them out hard, you can try the exercises below. When doing any of these exercises, try not to incorporate your shoulders because you’ll have turned a bicep exercise into a shoulder exercise.
Tips for all Bicep exercises
1) Curl up nice and slow, don’t swing your body
2) Do not curl up past your shoulder
3) Try to really squeeze at the top and slowly let it down
Barbell Curls
If the long bar hurts your wrist, you can use the E-Z bar. Remember to pick a weight that you are comfortable with and perform the motions nice and slow. Close grip and Wide grip works out different parts of your bicep therefore try to alternate whenever you can.
Close Grip
Wide Grip
Alternating Dumbell Curls
Alternating Dumbell Curls are an awesome way to isolate your biceps if done correctly. An alternative to standing up is to sit down on a regular bench or an incline bench. Remember to not swing too much and to use only your biceps in the movements.
Hammer Curls
Hammer curls work both your biceps and your forearms. You should be able to perform hammer curls with more weights compared to alternating dumbell curls.
Preacher Curls
You will definitely need a spotter for the preacher curls. When you can’t do any more reps, try to get 2 more. These really burn your biceps and helps you build that peak.
Cable Curls
Cable curls are an awesome way to really build muscle. Most bodybuilders feel that cables are only for toning but rest assured, cable curls work wonders for your biceps. You are able to control the motion more compared to other bicep exercises which will also put much more strain on your biceps. Pick a weight where you can do 6-8 reps without swinging your body.
Strip Sets and Super Sets
What if you have already done all the above but your biceps still aren’t growing? Well maybe you haven’t been working them out hard enough? Remember to always keep good form and to always push for 2 more when you feel that you can’t go anymore. If you feel that you have been pushing yourself to the limit but still not seeing growth, what you can do are some strip sets and some super sets
Strip Sets
Strip sets are basically sets where you “strip” the weights off after one set. For example, if you were curling 30 lb dumbells, you can curl it for 6-8 reps and when you can’t go anymore, drop them and pick up 20 lb dumbells to go for another 6-8 and so on. These really hurt but no pain no gain right?
Supersets
A superset is a set where you combine two body parts. For example, you can do 8 reps of tricep pulldowns and immediately follow it with 8 reps of dumbell curls. For good results, incorporate these into your routine.
