Biceps are small muscles, yet they serve a real function. Thanks to them, you can curl that bottle of water or protein shake, lift something, and yeah, even eat. However, small size doesn’t mean minimal effort - to grow this muscle; you need time, determination, and knowledge. Here, we are about to present you with top exercises to grow your biceps while making your arms look strong and muscular.
Barbell Curl
Perhaps, it is one of the most popular biceps movements ever. When performed correctly, it perfectly focuses on the biceps and makes them bigger and stronger. The benefits of this curl are that it can be done very quickly, you can pack biceps with more weight as you lift while only implementing your hands, and get the desired results faster.
EZ-Bar Preacher Lift
Since you perform it on a preacher bench, you keep your biceps under tension for a few seconds longer - it results in more tissue growth. What’s more, your move is comfier on the wrists as an EZ-bar rotates your hands inwards. When shifting an angle, you aim for different muscles in the biceps area and far more effectively train them.
Chin-Up
This movement is the bodyweight one. The only tool you will need is a pull-up bar. Since you lift your own weight with your hands, the biceps lift an even bigger weight than you can perform with a barbell. What’s more, you also target your shoulders when performing chin-ups, which is a kind of a double benefit!
Hummer Lift
This exercise requires lifting dumbbell weights using your palms to meet each other. This position allows you to take more weight - the wrist position is natural. Hummer curl is ideal for arm extent, and it also aims at the forearm & the inner biceps muscle.
Of course, there are many more different exercises to pump up your biceps. However, these 4 are win-win movements you can do anytime you desire. Enjoy!
