This list is only for you if you are serious about building some big, ripped biceps which will turn heads wherever you go.But before I give you my Top 5 list for biceps-building success, let me explain my exercise selection criteria.
If you are either a long term trainee or a beginner and want to achieve long term results, then please read on. While these exercises are simple, they’re not easy.These can be done in a short period of time and they all provide good long term benefit to your biceps. But getting the most from these exercises will still require careful attention to training technique and workout variety – the 2 keys to biceps-building success that are not always easy for beginning bodybuilders.
If you’re wondering whether you’re a beginning bodybuilder, here’s my general rule.If you have been training your body for less than half a half, then you are a beginner. You’re also a beginner if you been trying to build your biceps for more than 6 months with exercises other than those provided on my list. Why? Because if you haven’t mastered the biceps-building exercises listed in my Top 5, you’re not ready for the intermediate or advanced workout methods that you’ll eventually need to build truly Awesome Arms.
To make the following list, I also took into consideration the equipment that you can use. You can do this with equipment that is available in every training location.Therefore if you have access to either dumbells, curl bar and a bench to workout (which items are all found in a club or gym) then you can do the following exercises.Also, if having a gym membership is not an optino, these exercises can all be done in the comfort of your home with a little investment in the items mentioned. There’s no need for fancy machines or trendy gimmicks here.
Finally, each of my Top 5 biceps-building exercises will help you to simultaneously build mass, shape and power in your biceps, triceps and forearms. These muscle areas are directly targeted during each exercise to maximize growth and efficiency from your workouts.
Let’s get started on the list, so that you can know how to build big, muscular biceps that will get you attention!They’re not listed in any particular order, so there’s no reason to think that one particular exercise is better than another. You must decide what works best for you through experimentation with each exercise. But rest assured that any biceps-building program that includes all of these exercises will definitely add inches, symmetry and power to your GUNS.
1. EZ Bar Preacher Curls
This has been my most used exercise for some times since it really delivers. If you want the biceps to work seperate from the back and the shoulder, then look no futher than this exercise.. Unlike standing barbell curls which usually involve biceps-cheating torso swing, preacher curls keep your arms at an angle that forces your biceps to provide the leverage needed to lift the weight. The EZ curl bar offers both narrow-grip and wide-grip hand positions. When you use the narrow grip, your hands are in a semi-neutral position and therefore increase involvement of the brachioradialis in the curling motion. If you are a beginner you should give the narrow grip curls a shot and you will certainly see improvment.
As you become more experienced with this exercise you should move to the wider grip as it forces supination or a “palms up” positioning of your hands.This will allow you to place more resistance on your biceps because after all the biceps acts as a hand supinator.If you want to build great biceps peak, then the EZ bar curls will certainly be a useful tool in your arsenal.
2. Standing EZ Bar Curls
This is also an excellent exercise for building a great pair of biceps. You can do this standing up whilst having back support.When performed while standing with your back leaning slightly against a wall, standing EZ bar curls force your biceps to lift the weight without the wasteful torso swing that will cheat your biceps of the benefits of this exercise. As said before there are both the wide an the narrow grip for the EZ curl bar.
3. Dumbbell Preacher Curls
The dumbbell preacher curl is another one of my favorite biceps builders. This exercise really allows you to make the mind-body connection so essential to biceps-building success. While many competitive bodybuilders use this exercise exclusively as a “shaper” during pre-contest training, the dumbbell preacher curl also works as a tremendous mass builder when used in a pyramid cycle. In fact, this exercise is the best high intensity bodybuilding movement for simultaneously adding size and shape to your biceps.
4. Concentration Curls
As the name suggests, this exercise places concentrated resistance on the biceps when performed properly. Besides building your biceps, this exercise also stresses and develops the brachialis. The brachialis is a true forearm flexor. It originates on the lower anterior surface of the humerus, ends on the anterior surface of the coronoid process of the ulna (the large bone on the inside of the forearm) and is visible on the outside of the upper arm between the biceps and the lateral head of the triceps. Development of the brachialis and biceps gives the front of your upper arms that thick, dense look that says “mess with me at your own risk!!”
5. Seated Alternating Dumbbell Curls
This is a great exercise to do on your biceps training day, so long as you have a bench with a place to rest your back which prevents cheating on the exercise.There are a lot of trainees who do this exercise without a backrest.Any unwanted movement must be removed from this exercise to achieve the best possible results from it. Also, remember to supinate your hands throughout each repetition to stimulate maximum growth for your biceps.
So, there you have it – my Top 5 list of biceps-building exercises for beginning bodybuilders. Try them, have fun with them, and make sure that you use safe amounts of weight and proper training technique with every exercise.
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