Best Bicep Workout

Best Bicep Workout – Exercises to get big guns

First things first, there is no such thing as a ‘best bicep workout’ – there are many exercises that work for different people, depending upon your goals and genetics for example.  We will present some really great exercises here that you might want to make use of to build your own personal best bicep workout.

Best Bicep Workout 1: Standing Barbell Curl

This exercise will work many muscles and is an excellent compound exercise.

Hold the barbell should width apart, with the palms forward.  Your hands should be by your sides, and the barbell resting on the fronts of your legs.

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Curl the barbell up toward your chin until you are close to touching it, making sure that you keep your elbows still, for a count of two.  Make sure that you keep your posture neutral and your abs tight, and do not swing, or lean forwards or backwards when lifting.

Hold the position near your chin for a count of one, then lower the barbell back until the arms are almost straight, but try to keep the tension in your biceps.  Do not drop the weight to your legs, or relax your biceps, no resting yet!

Best Bicep Workout 2: Hammer Curl

This exercise will allow you to pile on more weight and thus build quicker, but also works the muscles of your forearms.

Hold a dumbbell in each hand with your palms facing toward your body, and your arms straight by your sides (similar to exercise 1)

Lift the dumbbell as high as it can go without moving the elbow (keeping the palms facing in toward the body), through a count of two.  Hold the position for a count of one, lower the dumbbell.  Again, keep the abs tight, and maintain a good neutral posture throughout the exercise.

Best Bicep Workout 2: Hammer Curl Variations

The hammer curl can be performed with both hands at the same time, or alternating, as well as being stood or seated.

Best Bicep Workout 3:  Supinated Bent Over Rows

This is a great exercise to really pile on the weight, and the exercise resembles rowing, except you will be looking at the floor.

Deadlift, or lift the barbell from the supports, with your palms face up, and your hands shoulder width apart.

Bend over so that your upper body is almost parallel to the floor, push your butt back to maintain a strong core.

Bring the bar up toward your stomach, to the count of two, and hold for the count of one, then gently lower it back to the initial position where the arms are straight, but not locked out.

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Best Bicep Workout 4:  Close grip Chin Ups

This exercise will work a number of muscles, and if the hands are kept close together is really good at working your biceps.

With your hand close together, four to six inches apart, and your palms facing toward you.  Start to lift yourself up until your chin goes at least as high as the pull up bar, to the count of two if possible.  Hold for a count of one, then lower gently back to the start, with arms straight but not lock, to a count of two.

Best Biceps Workout 4: Close Grip Chin Up Variations

If you are strong enough to lift you own body weight, cross your legs, and rest a dumbbell on your feet, or hand weights from your weight belt.

Best Bicep Workout :  Important Information to Ensure Muscle Growth

It is important that when you work your biceps, that you do so around other growth stimulating muscle building exercises.  If you don’t then your muscle simply will not grow.

One such exercise that really helps bicep growth is to perform heavy back squats to failure.  This appears to stimulate the production of the hormones necessary to stimulate muscle growth everywhere!

Do not overdo your biceps exercises, once a week is enough, if you train them more often, they’re likely to stop growing, instead focus on intensity, work as hard as you can with the weights.