Those who have a fetish for bodybuilding or gaining muscle mass, big biceps are something that they always crave for. Whether you are a gym instructor or a bodybuilder, you must have worked hard to get perfectly toned biceps, as this adds an extra charm to your entire physique. What happens with most people is that they don’t follow bicep-specific exercises, as biceps usually get worked indirectly when they train the rest of their upper body. But if you want bigger biceps, make sure you are including some bicep-specific exercises in your workout regime, once or twice a week, as it will do wonders!
One thing you need to take a note of is that the biceps muscles are smaller as compared to the other muscles of your body, like the ones of your pecs or glutes. This is why you need to choose the workouts strategically for muscle growth of your biceps. Apart from relying upon the workout plan, also consider having the best pre-workout supplements as they will help in quick muscle recovery. Here are some of the best biceps exercises that will help add mass to your body –
This is one of the easiest exercises that you can do to add mass to your biceps. In this, you don’t use both of your hands to lift one weight, or curl with two individual weights. Instead, you focus on each of the biceps, one at a time, which proves to be very effective. Make sure you are having some dietary supplements on a regular basis to get the results more quickly.
While rowing or curling seems to be great for your biceps, close-grip chin ups, too, help your biceps become stronger, as they focus the pull on your biceps. Use a chin up bar or a straight bar. Reach up to it and grasp it in a way so that your palms are facing you, and place your palms at a distance of 6 inches. Keep your legs crossed so that you don’t touch the floor and pull yourself upward. If possible, try to get your chin, over the bar so that your arms are completely flexed. In order to add muscle mass to your biceps, it is important that you are losing fats as well. To lose fat quickly, consider having some fat burners or weight loss supplements daily.
This is one of the most preferred bicep exercises of many fitness experts as well as athletes. This is mainly because in hammer curl, the muscles of your forearm, along with the ones of your biceps, get worked out. Since the focus is on rotated curls, the brachioradialis and brachialis of the forearms are emphasized a lot. Tuck in your elbows with the body and keep your upper arms stationary. Lift the weight and curl it upward, without rotating your forearm or the weight. Think of how a hammer is moved, and curl the weight in that manner.
Resistance plays a major role in muscle growth, and the more weight you will lift, the more resistance will be caused. Consider performing rowing with more weights while doing a bicep workout. Bent over straight bar rows is one of the biceps exercises that let you work with double weight, as compared to straight bar curls or standard curls. Hold the straight bar with your palms, facing you, and keep your shoulders wide apart. Lift the weight from the floor to a standing position, or pull it from the rack. Once you have lifted it up, bend your upper body, almost parallel to the floor. Now keep your elbows tucked into your flanks and raise the bar to touch your abdomen.
While practicing these exercises will help boost muscle growth, you should also opt for good quality sports supplements for better and quicker results. Also, ensure that you are having the best pre-workout supplements before starting your workout to add energy to your regimen and improve your performance.