The Biceps can be a stubborn muscle group to workout. However, they are one of the Best Muscles where you can feel the pump afterwards if done correctly.

The trick is to listen to your body while doing your bicep workout. If you go to much on a bicep exercise, you will over train the muscle and you will not see any results. In fact, your biceps might shrink if you over train them.

On the other hand, if you don’t train them hard enough, you will not see the maximum results from your workout and your muscle growth process will take that much longer.

Standing Dumbbell Curl

The first bicep workout that is one of the best is the Standing Dumbbell Curl. This bicep exercise allows you to get the full range of the bicep extension and the curling motion that really gets the bicep pumped.If you don’t do any other bicep exercise, do this one.

To perform this exercise…

1. Start by grabbing two light weight dumbbells.
2. Have them near your side with your arms straight down.
3. Moving only your forearms, curl the dumbbell one at a time upwards using only your bicep strength.
4. Your palm should be facing your hip when you start and when you are at the top of your curl, your palm should be facing the ceiling.
5. Then slowly lower your forearm to finish the curl.

Standing Barbell Curl

The next bicep workout is the Standing Barbell Curl. The benefits of this exercise opposed to the dumbbell curl is that you will workout both biceps at the same times so you will have an equal growth in both arms.

To execute this exercise…

1. Grab a barbell shoulder width apart.
2. Have your palms facing upward when you curl up.
3. Start by have the barbell near your upper thighs and slowly curl the bar up until your bicep is completely flexed.
4. Then slowly lower the barbell to the starting position.

Preacher Curl

Another great exercise for the biceps is the Preacher Curl. This exercise really isolates the biceps. You will get a good stretch on your biceps when you perform this exercise.

The above three Bicep Exercises are my favorite and I believe they are the best for developing big strong biceps.

A Good Bicep Workout Will Build Muscle Mass

Many who are in bodybuilding are fascinated with building huge, well shaped Bicep. The good news is Adding Muscle Mass can be done whether you are blessed with good genetics or not.

When comparing the biceps and triceps, the biceps are the smaller muscles. There are actually two heads on the biceps, hence the word “bi” in biceps. And yes, there are three heads in the triceps.

When you perform your bicep workout correctly, you will feel most of the burn in the biceps and maybe a little in the forearms. However, the important thing to remember is Keep Good Form while doing the movements. When you do exercises in bad form, you are actually over training the smaller muscles while taking away from the full pump of the biceps and will build muscle mass effectively.

Two Main Equipment To Use for Building Biceps

The Barbell and Dumbbell are the two key equipment used in bicep exercises. There are pros and cons for both of these equipment.

The pro for the dumbbell is that you can get full range of motion and a better pump.

The con for using dumbbells is that you are using independent weight for both arms which means if one arm is weaker then the other, the stronger arm will be able to do more reps easier then the weak arm. This can cause the stronger arm to either not reach its full building potential or become stronger and bigger then the weaker arm.

Fortunately, this can easily be corrected. You will have to work the weaker arm harder until both arms are equal in strength and size.

The pro for the barbell is the ability for building both arms at the same time and having them progress equally.

The con is you will not be able to get that full range of motion for a great pump.

The best exercises for gaining huge biceps include

• Barbell Curl
• Dumbbell Curl
• Hammer Curls
• Incline Dumbbell Curl
• Concentration Curls

Standing Barbell Curl

Standing Barbell Curl Raised

Standing Dumbbell Curl

Standing Dumbbell Curl Alternate

Dumbbell Hammer Curls

Dumbbell Hammer Curls Alternate

Incline Dumbbell Curl

Incline Dumbbell Curl Alternate

Dumbbell Concentration Curls

Dumbbell Concentration Curls Alternate

Conclusion

All these exercises are great and obviously you can not do them all in the same day. So pick one or two that will work best for you and start building more muscle mass in you biceps.