The bicep is a muscle on the front part of the upper arm made up of a short head and a long head that work as a single muscle. The bicep muscle bends the forearm toward the upper arm and turns the palm forward or upward. It's used in lifting and pulling movements. So why do I say all this? To better understand how the bicep functions we can better understand how to work it out.
Workouts For Bigger Biceps and Tips For Better Form
1. Bent Over Reverse Grip Row
Pause at the top of the exercise and squeeze your shoulder blades together, then don't let the weight drop quickly, move slow and fluid.
Keep your back straight throughout the entire set.
Maintain your head up and your eyes looking forward throughout the whole movement.
2. Rope Curls
For the best results and to make the exercise more challenging don't let the ends of the rope touch.
Keep your elbows tucked in at your sides and don't allow them to come forward.
Don't lean back or swing as you curl.
3. Hammer Curls
Squeeze your biceps to lift the weights to your shoulders.
Keep your shoulders down and back and don't float your elbows up.
Don't swing your arms, using momentum will lessen the exercise.
4. Barbell Curls
Think about squeezing your shoulder blades together and keeping your chest up.
Squeeze your pinky fingers around the barbell to help strengthen the rest of your grip.
Control the bar on the way down, don't just let it fall to in front of you.
5. Chin Ups
Keep your chest up at the top of the rep.
To enhance use of the bicep make sure you are not using a thumbless grip.
Lower to almost full extension but avoid locking out completely, this can place excessive strain on the elbow.
6. EZ Bar Preacher Curls
Don't rest at the top of the movement, remain fluid in your movement.
If you are an experienced lifter you can cock your wrists away from your body to lessen the role of the forearms and place greater emphasis on the biceps, but if you are newer to this exercise maintain the most stable grip for your wrists by gripping the undulating middle section which allows a semi-supinated grip.
Always ensure your head is held high throughout the set, and keep your head and neck aligned by focusing on raising your chin.
No matter the exercise, if it's meant to work the biceps and you are not feeling it in the biceps check your form. You are likely not performing it correctly or you are not engaging the bicep muscles when you should be.
Video Examples of Bicep Exercises
Bent Over Reverse Grip Row
EZ Bar Preacher Curls
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