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5 Classic Exercises to Build Up Your Biceps

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. 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 five exercises to boost bicep mass.

Preacher Curls

Preacher curls are a fantastic exercise to help boost the building of muscle mass in your biceps. This exercise isolates your biceps allowing for full range of motion without the additional involvement of your shoulder muscles – thus maximizing work done to your biceps.

Simply sit on a preacher bench and rest the back of your arms on the pad. Adjust the seat so that your armpits are in line with the top of the pad. Grab onto the bar with your hands shoulder-width apart and palms facing outward – then start to curl.

Wide-Grip Barbell Curl

Grab a very wide grip on the bar, resembling an underhand snatch grip. When you lift the weight to its maximum height, you will notice that this type of grip works extra hard on the inside of your biceps and the point where the muscle connects with your shoulder. Make sure to hold off a little when you’re putting weight on the bar – lifting this way is much more difficult than doing a standard barbell curl, so keep some weight off there.

Incline Dumbbell Curl With Supination (Wrist Rotation)

Make sure to keep your hands choked all the way down on the dumbbell and your little fingers should be touching the bottom plate. When you do the lift, the dumbbells are going to attempt to rotate because that’s how the laws of physics work, but when you work against this you are stabilizing your muscle fiber in the biceps which isn’t a part of any other bicep exercise.

EZ Reverse Cable Curl

When you work out on a cable machine, you have the added benefit of tension provided by the cable station. This tension is awesome for growing your muscles, but when you add an EZ-curl attachment and reverse grip, it becomes impeccable. When you do your lifts, make sure that your elbows are down by your side – just picture them duct-taped there. If you let them hang loose, the intensity will scatter and you will be left with a less efficient workout. Switch between wide and narrow grips every set.

Concentration Curls

If you do this exercise while sitting, you will strongly prevent the amount of moment that goes into the execution of the exercise – one again isolating and emphasizing the bicep muscle (getting the point yet?).

While holding your upper arm stationary, curl the weight forward while contracting the biceps. Make sure only the forearms move. Continue this movement until the dumbbells are at shoulder level. Then slowly return to the original position.