How to grow bigger biceps

How to grow bigger biceps

the biceps is a muscle in the front part of the upper Aram. The biceps includes a “short head” and a ” long head” that work as a single mucels.

the biceps is a attached to the arm by tough connective tissues called tendons. The tendons that connect the biceps muscle to the shoulder joint in two places are called the proximal biceps tendons.

The tendon that attaches the biceps muscle to the forearm bones ( radius and ulna) it’s called the distal biceps tendon. When the biceps contracts. It pulls forearm up and rotates out itward.

in addition to building great biceps size, the basic exercises will also create the type of shape your biceps will adopt ( which is largely determined by genetics) as they will stimulate a greater cross-section of the muscle. Here are the best exercises, an explanation on how to perform them and they reasons whey the are used.

Exercise1: Barbell Crul

given the main role of the biceps is elbow flexion, the logical movement for stimulating the most amount of mucle in this region is the Crul, and the most basic of the cruling movements is standing barbell version, universally know as the greatest biceps exercises ever.

to perform

  • hold bar with a shoulder-width grips,with arms straight toward the floor and elbows locked an inch from your sides.
  • curl weight toward the chest, while keeping the elbows and back fixed.
  • contact the biceps as the bar reaches the front of the chest.
  • Resist weight at is slowly lowers to the floor for a full stretch.

Exercise Data

  • main muscle worked: biceps
  • other muscles worked: none
  • Equipment: barbell
  • Mechanics type: isolation

Exercise2: one-arm dumbell

Preacher Crul

This exercise could be considered an isolating movement as it really focuses stress on the peak ( which is found in the short head and is genetically determined and adds to fullness at the lower portion of the muscle. However, as mentioned it does add to fullness and I have found it to one the best movements of enhancing overall size.

to perform

  • using a regular preacher bench, hold dumbbell with an underhand grip while locking elbow flirmly in place in an extended position on the bench.
  • slowly curl the dumbbell up, trying to touch the shoulder of the arm being worked.

Exercise Data

  • main muscle worked:biceps
  • other muscles worked: none
  • Equiment: dumbbell
  • Mechanics types: isolation

Exercise 3: Incline dumbbell curl

another good overall mass builder (second only standing to bar cruls in my opinion) is the incline dumbbell crul. It allows one to achieve a full range of motion while getting a maximal strench at the bottom of the movement. The amount of weight used will be less than with the bar curl, but providing the form is kept strict it will be produce an amazing pump.

To Perform

  • Lying back on an incline bench, hold two dumbbells with arms exentend down and back.
  • curl dumbbells up and out with both hands, being sure to turn the wrists as the weights are raised.
  • slowly return to start position.

Exercise Data

  • main muscle Worked: Biecps
  • other muscles worked: none
  • Equipment: Dumbbell
  • Mechanics Type: Isolation

Exercise:4 Hammer curl

The hammer curl, although not strictly, a biecps exercise, will develop the brachialis, lending a greater degree on overall size to the biecps area. The brachialis, the strongest flexor of the elbow, runs along the side of the upper Aram and comprises much of the lower biecps area.

To Perform

  • With elbows fixed at the side of the body, place the palms in a neutral position ( palms facing one another).
  • crul the dumbbells up, the same way you would for a regular dumbbells slowly and repat.

Exercise Data

  • main muscle worked: Biecps
  • Other Muscles Worked: Forearms
  • Equipment: Dumbbell
  • Mechanics Types: Isolation


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