The biceps are one of the most beloved body parts among bodybuilders. That is because the biceps, along with the triceps, are one of the most prominent and most viewed body parts among others.
Barbell and dumbbell curls are two of the most widely used exercises to develop the biceps, but if you’re doing it for quite some time now, you’re probably not seeing any new muscle gains.
That is because when your body is so accustomed to one exercise, it will not be challenged anymore. That is why you need to mix up your exercise routine by adding new exercises from time to time.
In this article, I will share with you the 5 exercises that help you achieve those bigger biceps. If you want to look intimidating or you just want to have bigger biceps, then you’ve come to the right place!
I am going to start the list with the very first exercise and one that you’re probably already doing:
- Chin-ups. Chin-ups used to be thought of as a sole back exercise but it was later found out that it taxes the biceps more than the back. There is still some back activation to it, but this exercise will really increase tension on the biceps. To do this exercise, go to the bar where you will normally do pull-ups, but instead of putting your forearm the same way, put your forearm in the reverse position as you would be doing bicep curls. Then, just pull your body as you would be doing pull-ups and you can instantly feel the biceps doing the work. If you can do 10 repetitions without any hassle, try adding weights. Weighted Chin-ups produce better results. But remember, always do this exercise with proper form!
- Cable Preacher Curls. If you’re already doing free-weight preacher curls with an EZ Curl bar, the Cable preacher curls should be more taxing. That is because whenever you use an EZ Curl bar, you can cheat a little bit by resting your triceps while doing the rep. By using Cable machines, however, you will completely eliminate this cheat as the cable will be constantly pulling from you.
- Dumbbell Hammer Curls. You’ve probably done this exercise before, but I can’t stress this enough. The Dumbbell Hammer Curls hit your Brachialis, which is a piece of muscle resting just below your biceps. If you continuously train your brachialis, your biceps will become more pronounced.
- Inclined Dumbbell Curls. Doing standing bicep curls are okay, but oftentimes, we cheat ourselves by using momentum. By getting a bench and inclining it at a 45-degree angle, you will eliminate the use of momentum as your body is in a stationary position. This makes sure that your biceps will do all the work without the help of your old pal momentum.
- Bicep curl drop sets. This isn’t actually a specific exercise but it is an exercise program. If you’re doing curls for more than 6 months, you can try doing drop sets. Do bicep curls and do drop sets for every last set that you do. For example, if it is your last bicep curl for the day, use your maximum dumbbell weight, do the reps that you normally would, then drop the weight to say 70%, then do the same number of reps, then drop the weight again, and so on. By doing this, your body will not anticipate this and will work harder for those massive gains!
Biceps don’t grow on trees and you really need to do a lot of work for it to be pronounced. These 5 exercises will help you achieve bigger biceps so do them religiously.