Min menu


Hot Articles

top six exercises to boost bicep mass

If there’s one thing that draws people to weightlifting and maybe even bodybuilding as a whole – it’s getting bigger muscles to show off. Whether it’s for show purposes or practical use, many who work towards this end often gauge effectiveness and success on the sheer size, shape and ripped physique they can create.

Biceps are one of the top muscles that people want to have bulging and flexing at all times. It’s one of the main muscles that people can always see – so when you catch someone checking them out, you can wink and give a little nod of satisfaction.

To help you get those massive biceps that you crave or maybe just to help you make them a little bigger than they already are – here is our list of the top six exercises to boost bicep mass.

1.)  Reverse Curls

This exercise is sadly not performed as much as it should be, especially for those who are trying to develop bigger biceps. Reverse curls primarily workout your brachialis, which is the muscle that lies beneath the biceps, and the secondary muscles being worked are biceps and your forearms. You can perform these with a variety of different methods such as barbell, dumbbell, and the cable machine.

2.)  Preacher Curls

When it comes to isolation this variation of the biceps curl places great emphasis on the muscle heads. Squeeze your muscles and increase the blood flow as you perform each repetition with the preacher curl. This is going to stimulate your muscle and increase its development. Keep in mind that the preacher curl is not an exercise to show off how much weight you can pump out. You will benefit from performing this exercise with a moderate weight amount and higher repetition amount than normal heavy lifts.

3.) The Standing Barbell Curl

If you have any interest in building your biceps up in order to look like a tank, the standard barbell bicep curl is the best all-inclusive bicep exercise. Regardless of the amount of weight, your body will use all of the bicep muscles and some forearm muscles to raise the weight as you flex the arm closed. The standard curl forces the arm to work in relative isolation from the back and shoulders, but on one condition – you can’t cheat.

Torso swinging is common, and needs to be avoided if you want the most effective workout. The goal is to remain stationary, flexing the arm at the elbow joint without moving your upper body. Perform this bicep curl by holding a barbell in both hands. Hold the weight with your palm outward and let the weight hang at your hip so that your arm is fully extended downward. Tuck your elbow into your sides and curl the weight to your chin without moving your elbow, hips or torso. Maintain tension, let the weight down slow. Do not bounce the weight off your hips or quads to start the next rep.

4.) Barbell Bicep Curls

The classic and king to bulking up your biceps. The key to this exercise is to make sure you get the full range of motion and don’t let momentum cause you to lean back as you lift. This common mistake will prevent the biceps from truly getting the workout you want them to have. Barbell curls will allow you to lift much more weight than many of the other exercises we put on the list – allowing you to power up those biceps with this exercise.

5.) The Hammer Curl

While a significant amount of focus is given to the bicep, some of the muscle groups within the forearm will be working as well. Because the focus here is on a rotated curl there is a lot of emphasis on the brachialis and brachioradialis of the forearm.

The starting position for this curl is identical to the alternating curl, where the palms face in toward the body. Your elbows remain tucked in with your body and upper arms remaining stationary. Lift the weight, curling it upward without rotating the weight or forearm to the point where the weight is almost touching the shoulder of your lifting arm. Think of the motion of swinging a hammer – this is also where the bicep exercise got its name.

6.) Reverse Grip Rows

Reverse Grip Rows will place a greater stress and pressure on the biceps as opposed to straight rows – this makes them better at targeting the bicep muscles. Once again, isolating the biceps specifically is the best way to maximize muscle growth – making this another excellent addition to your bicep workouts.

To perform Reverse Rows, hold a barbell with a supinated grip a bit more than shoulder-width apart. Keep your feet hip-width apart and your knees slightly bent. Bend forward at the waist slightly, and keep your back straight and your chest up. This will be your starting position. Pull the barbell to your torso by flexing the elbow and retracting the shoulder blades. Avoid jerking the weight backward by extending your back or hips. Reverse the motion to return the weight to the starting position.