BICEPS WORKOUT ROUTINE
The biceps workout is for arms. The biceps is a muscle on the front part of the upper arm. It consists of two muscles “short head” and a “long head” working as a single muscle. These muscles are attached to the arm bones by tough connective tissues called tendons. The biceps muscle is pretty straightforward. But these days, we don’t want our biceps to work, we want them to represent! They may not be the biggest or the strongest muscle group in your body. But biceps are the best “show” muscles.
There is something strange about hitting the gym to focus only on one muscle group. No doubt, most of the time you should be doing balanced workouts. Such workouts as hitting your whole body, or targeting your leg muscles one day, back the next, and so on. But sometimes you go into a gym knowing you’re going to blast your biceps, and nothing but your biceps. It is relaxing. When you know that you don’t have to think about how to structure your session to work different muscles.
Curls are the key when bulking up your biceps. But it’s not as easy as going through a high number of sets of standard dumbbell curls. You need to get the pacing of your workout right to test your biceps. Besides, you have to do a variety of curls so you’re working the muscles from all angles. The routine given below does exactly that.
Here, you’ll find different exercises you need to work at. It will provide you with the number of the sets and reps information for each exercise. You will find out how much time you should spend on lowering the weight and lifting it up. Today, we have many exercises to highlight every vein, bulge and peak in the biceps muscle. There are very few people who don’t incorporate at least one or two of these into their workout.
To see a full array of biceps workouts, keep on reading. Follow the instructions given and you’ll be ripping the sleeves of your T-shirts in no time at all. Here, I’ve gathered seven exercises to build biceps.
1- ALTERNATE DUMBBELL CURLS
The alternating biceps curl is a single-joint exercise for building bigger and stronger biceps one arm at a time. It is popular among bodybuilders of all experience levels. There are many versions of a dumbbell curl. It includes alternating and standing, which are not exclusive. Since you can also do an alternating dumbbell curl while standing. The standing variation works your abdominal muscles (abs). But, the seated variations do not affect the abs muscles.
It does not matter either you are standing or seated, doing both arms simultaneously or alternating arms. A dumbbell curl is executed in the same manner. Hold a dumbbell in each hand with your palms facing forward. Your arms should be full extended, hanging at your sides. Lock your upper arms next to your sides and do not move them. Exhale and curl the dumbbell up to your shoulder by bending your elbow. Inhale and lower the dumbbell back to the starting position. Do it with a slow pace for better result.
Biceps dumbbell curls concentrates on one arm at a time. It also permits natural wrist supination (movement of rotating the forearm into a palm up position). This biceps workout allows for momentary recovery in one biceps while the other contracts. It gives way to build biceps size and strength.
3 Sets of 15 Reps.
2- PREACHER CURLS (WITH EZ BAR AND WIDE GRIP)
The EZ-bar preacher curl is a classic biceps exercise for building bigger biceps. This move is all about isolation. With the back of the upper arms against the pad, it’s next to impossible to cheat. Go light, get a great pump, and build that peak!
To do the preacher curl you need a preacher bench, for which majority of people head to a gym. Although if your home gym is so well-stocked that it includes a preacher bench, then we salute you. You should be using lighter weights for the preacher curl than you do for biceps curls. Because the bench forces you into an unstable position. Besides, slow and controlled movements with perfect form are essential. If your form is off, at best you’ll get little benefit from the exercise and at worst you’ll risk injury.
To do this exercise, sit on the preacher bench. Adjust the height so your armpits are touching the top of the sloped section. Hold the weight using an underhand grip with your arms extended and your upper arms resting on the bench. Curl the weight up, keeping your upper arms on the bench, until your forearms are vertical. Pause for a second at the top of the curl. Then, with a slow pace lower the weight until your arms are full extended once again. Make sure your feet are on the ground. Besides, your chest and shoulders should stay still throughout the movement.
Preacher curl is also a great exercise to isolate the biceps. It strains less on wrists and elbows than a straight bar. It also eliminates momentum for a stricter movement.
4 Sets of 12 Reps.
3- ONE ARM BICEP CURL
The one arm dumbbell preacher curl exercise is an advanced bicep exercise. In this exercise you turn the dumbbells up and out using a preacher bench to support the triceps. The preacher curl targets the brachialis muscle, which is a muscle found in the lower part of your biceps.
Set up a preacher curl bench making sure that the seat is set at the right height for you. The seat shouldn’t be so low that you need to raise your shoulders. Moreover, it shouldn’t so high that you need to lean over the support pad. Rest your arm on the support pad with your triceps near the top and your elbow midway down the pad. Grip the dumbbell with an underhand grip at shoulder width. Curl the dumbbell in towards your chin and upper chest in a single smooth curve. Hold there for a count of one while squeezing your biceps. Lower the dumbbell by extending your arms back to the starting position.
The biggest benefit the preacher curls can give you is the ability of control. It may not sound like much. But when you’re in the gym for a while and have this exercise in your workout. You’ll experience muscular fatigue like no other. Furthermore, this exercise helps to keep your arms in a set position. It means that your core biceps are strictly targeted. It requires all your mental focus and muscular force output.
Preacher curls give you the benefit of much stronger isolation. Despite the fact that it doesn’t let you curl heavier weights than the standard curl. This means that your bicep muscles are the man target. Quality is better than quantity after all. This is true especially when it comes to lifting weights.
At last, the preacher curl requires that you are seated to do it. This makes for a more comfortable resting position for the body.
3 Sets of 15 Reps.
4- ONE ARM CONCENTRATION CURL
The concentration curl is also a classic exercise for building the biceps one arm at a time. It can be performed bent over or kneeling. But is more often performed seated on a bench. It’s great for emphasizing the biceps peak and is often used to finish a biceps workout.
Concentration curls are a great biceps workout for stimulating the muscle fibers on the peak of the biceps. What I love about this exercise is the fact that if performed in a perfect manner, you can isolate the biceps. It maximizes biceps stimulation. Besides, you can use this exercise for fixing symmetry issues (such as one arm bigger than the other). In addition, you can self-support yourself as well by using the other hand to help you squeeze out a few more reps.
Concentration curl emphasizes strict form and tempo. It is great movement to feel the mind-muscle connection. It is also effective for arm training even with light weight.
4 Sets of 12 Reps.
5- BARBELL CURL (WIDE GRIP)
The wide-grip barbell curl is a variation of the classic barbell curl with the grip wider than shoulder width. The best way to build the balance of overall biceps mass is by frequently changing up your hand position. For barbell curls, you can move between narrow grip, shoulder width and beyond shoulder width. The wide grip does not only hit the short head best. It also allows you to go a bit heavier for placing greater overload on the biceps.
Grasp a barbell with your hands at a wider than shoulder width, using an underhand grip. Your feet should be on the floor, about shoulder width apart. If you prefer, you can place one foot back. This is the starting position. Keeping your body fixed, do not swing! Slowly curl the weight up as far as possible Squeezing the biceps. Then slowly lower the weight back to the starting position.
Wide-grip barbell curl builds bigger and stronger biceps. It allows you to use more weight than a narrow grip does. It also places the primary stress on the short (inner) head of the biceps.
3 Sets of 10 Reps.
6- BARBELL CURL (NARROW GRIP)
The narrow-grip barbell curl is a curl variation where the hands are closer than shoulder width. It is thought that this helps build the outer biceps head and the peak.
Utilizing a narrow grip for the Curl will have your hands closer together. It results in increased muscle activity in the long head of the biceps. This will help to increase your biceps “bump.” A narrow grip may place more stress on the wrists and elbows than a shoulder-width grip. So begin with light weight and work your way up.
If you’re using an EZ bar, a narrow grip will have your hands turned slightly inward. It is due to the design of the equipment. This can help take stress off your wrists and elbows. A narrow grip may also heavily involve the forearm muscles than a wide grip. But this difference is more drastic in other upper-body exercises, such as the Bench Press.
Narrow-grip barbell curl targets the long head of the biceps, which makes up the biceps peak. It builds forearm and grip strength. It may be more wrist-friendly than wider grip variations.
3 Sets of 10 Reps.
7- PLATE CURL
The plate curl exercise uses free weight plates to isolate the bicep and builds bigger arms. The plate hammer curl targets the long head of the biceps as well as the brachialis and brachioradialis muscles. Typically hammer curls are done with dumbbells. But in this case, holding a weight plate places the hands in the same neutral position.
To do this exercise, start with standing with your feet shoulder width apart. Your knees should be slightly bent and your abs drawn in. Grab a plate in your hands with an overhand (palms down) grip at the 11 and 1 o’clock position. Keeping your elbows and arms at your side, slowly curl up towards your head, squeezing and isolating the bicep muscle. Then, with a slow pace return to the starting position.
Plate curl exercise builds biceps thickness, as well as forearm strength and size. Strengthens the grip and is also great substitution when dumbbells aren’t an option.
2 Sets of 25 Reps.