Blasting your biceps with exercises every day might seem like the best way to build them, but if you’re not careful it can also lead to overtraining and injury.
Before you begin any biceps exercises for maximum gains, you need to remember that proper form is the key thing to attain the results faster, these top five biceps workouts provide the highest intensity in the least amount of time without overtraining your muscles or causing you any pain or discomfort.
1. EZ Bar Curls
The barbell curl is a staple in most biceps workouts. For most people, it’s a beginner exercise because it’s easy to learn and performs well with low weight.
When you use an EZ Bar, you’re able to generate more power and also get a better contraction of your muscles—especially if you pronate your hands (turn them so that your palms face you). Start with an empty bar for warmup and then add weights in working sets.
Raise it up in front of your body until your arms are straight but not locked out; then lower it back down. That’s one rep. Do three sets of eight reps to 12 reps per workout at least once per week in your arms training routine for best results.
Not to be confused with a regular pull-up, chin-ups place your palms facing you (supinated grip) rather than away from you (pronated grip). This puts more emphasis on your biceps. To do them, grab a chin-up bar with an underhand grip, slightly narrower than shoulder-width.
Hang at arm’s length and then bend your elbows to pull yourself up until your chin clears or comes close to touching it.
Your elbows should stay tucked into your sides throughout the movement. Concentrate on contracting only your biceps during each rep, and use a full range of motion for maximum benefit.
3. Incline Dumbbell Curls
You might have heard that incline curls are among the best biceps workouts and also one of the favorite arms exercises of Arnold Schwarzenegger for making your biceps bigger. Start by sitting at an incline bench that is set between 45 and 60 degrees, holding a dumbbell in each hand with your arms hanging straight down at your sides.
Make sure while performing this exercise that when your biceps are in an extended position slowly raise the dumbbells up until your biceps are contracted, holding at full contraction for one to two seconds before lowering back down.
This biceps is especially helpful for biceps peak development.
4. Preacher curls / Spider curls
Next comes the preacher curls or spider curls which are great to isolate your biceps as they both restrict your body movement and allow you to target your biceps separately. Preacher curls can be done with a barbell or dumbbell or you may use a preacher machine.
To perform spider curls, sit with your feet on a bench in front of you with your chest lying forward on the incline bench and use an EZ-bar or Dumbells to hold onto, keeping your elbows at a 90-degree angle, lift up slowly as far as you can and squeeze the weight (barbell or dumbbell) on top of the movement.
In both exercises, you should feel it working in your bicep peak area. Spider curls provide a greater range of motion.
5. Drag Curls
The barbell drag curls are one the most effective exercise to train your biceps but it is very less common and people usually don’t really aware of the benefit it can bring to your biceps size. To start with this exercise you need to first stand straight not bending forward like in a barbell row which looks a little similar but it is rather a back workout.
Once you are in a position and standing straight and hold the barbell from the middle in a supination grip, then you need to bring it down slow and straight all the way down and then bring it all the way up close to your chest to feel the contract and squeeze while your elbow moving backward, then continue the movement for 8 to 10 reps.
Drag curls are usually performed at the end of the biceps workout to add more contraction and a different flavor to your arms workout, which can help to bring some additional size to your arm muscles.
There you have it, if you’re looking to sculpt a nice set of arms then try these top five biceps workouts which can help you bulk up your arms and impress everyone around you. Make sure that you don’t overlook any of these exercises because they all can help give you those solid, buff arms that are so sought after. What matters is that you focus on maintaining proper form to reap the full rewards of these workouts.