How to Get Bigger Biceps – 5 Highly Effective Exercises
Concentration Curls are a Great Exercise to Grow Your Biceps! More Important: They're Fun!
It’s really difficult to imagine anyone embarking on a body building program without having the intention or dream of developing big biceps. For one, many guys would just love to wear sleeveless shirts and walk down the street, drinking in the admiration from the ladies as well as the envy from the other guys.
Definitely big biceps are a focal point in the training program for body building and how to get bigger biceps is a big question. Of course, like other aspects of the body building program, it requires adequate work and even before that, it requires the right knowledge regarding how to go about it. This will prevent avoidable errors which can cause injury or even derail the training.
There are some exercises that you can practice in order to get bigger biceps—the kind that cause jaws to drop and phone numbers to make their way into your possession when you’re out and about! Here are a few of those exercises;
I. Incline Dumbbell Curls: This exercise requires an incline bench as well as a set of dumbbells. It’s very effective and is actually very good for the comprehensive development of the biceps. One of the most areas in which you will find this exercise very useful is in the isolation of the long head of your biceps. It’s easily one of the most effective exercises in that aspect of the training program.
II. Standing Barbell Curls: This is another very effective exercise in the development of your bicep muscles and it requires some weight plates as well as a barbell to execute it.
III. Preacher Curls: This exercise requires a preacher curl bench which had a pad on it. This pad is very useful in the exercise as it compels your arms to stay in one position. It also provides you with a stable base as you carry out the exercise.
IV. Seated Dumbbell Curls: This is a kind of variation of the standing barbell curls. You have to be seated on the edge of a flat bench to carry out this exercise. You would have to grip a dumbbell in either hand while allowing your arms to hang beside you straight down. You then lift the dumbbells upwards with your palms facing forward.
V. Concentration Curls: In order to properly execute this exercise, you would have to position yourself at the end of a bench and then incline your body forwards slightly while forming a ‘v’ shape by spreading your legs apart. Your palm should face an upwards position as you curl the dumbbells. This can also be done by supporting your elbow with your leg as illustrated in the picture!
There are still a few tips you need to note as you try to get bigger biceps. One of them is the need for you to try to lift heavy weights at low reps in order to get bigger biceps.
And finally, if you think getting big biceps is all about training then you’re in for a surprise. As important as it is to train, your muscles require a lot of rest in order to recover and grow, so rest is just as important as training and basically a must if you want results.
How to Get Bigger Biceps? Watch Vince DelMonte and Lee Hayward doing an intense biceps workout in Las Vegas!
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