Make a muscle. Go ahead, I’ll wait.
You probably flexed your bicep, right? Most people do. The bicep is the glamour muscle. Most men who weight train want big biceps because they epitomize strength. The bigger, the better. In your teens, you compared your biceps with your friends. You showed them off to the ladies. To some, big biceps means manhood. If your goal is to swell the world’s favorite muscle, here are a few exercises to help you.
Standing Barbell Curls
No bicep workout would be worth its weight without this tried and true exercise. Standing barbell curls help shape the entire bicep. While they appear simple, it is important to focus on posture and form when performing. Stand with your legs shoulder width apart, knees bent slightly, and back straight. Hold the barbell with palms facing away from your body. When curling, avoid the urge to swing the body. Restrict the movement to the arms. Decrease the weight if you feel the urge to swing your body. Perform three sets of 10 to 15 repetitions.
Hammer curls require using dumbbells. This exercise not only targets the biceps, but the forearms as well. Surprisingly, you can lift quite a bit of weight performing hammer curls due to the manner in which you hold the dumbbells. Standing in the same manner as you do for barbell curls, hold the dumbbells at your sides with your palms facing your body. Curl the biceps, keeping your palms facing inward. Perform three sets of 10 to 15 reps.
To truly pump up that bicep, try concentration curls. While performing this exercise, you will feel every repetition you do throughout the entire bicep. In a seated position, grab the dumbbell with the right hand. Place the right elbow against the inner part of your right thigh. Curl the dumbbell, letting only the arm perform the movement. Do three sets of 10 to 15 reps. You will definitely feel the burn.
Two great compound exercises to hit the biceps are pull-ups and chin-ups. The only tools you need are a pull-up bar and your bodyweight. Pull-ups and chin-ups also work muscles in the shoulders and upper back. These exercises help build strength and build it fast. Pull-ups are done with palms facing away from the body while for chin-ups require that the palms face the body. Grab hold of the bar with hands slightly wider than the shoulders and pull yourself up. They can be difficult to do at first. Do three sets of 10 to 15 reps.
Adding these exercises to your workout regimen will give you the pump you are looking for in your biceps. Perform these exercises three to four times a week. You will slowly watch your biceps grow and become more defined. You’ll eventually get biceps you can be proud of, you’re friends will be envious, and the ladies will enjoy them as well.