[bEST] BICEPS EXERCISES 2020

biceps [bEST] BICEPS EXERCISES 2020

If you want your biceps to fill out your t-shirt and look great not only from the side but also from the front.

Then you have to train them in a way that not only helps in grow taller but also gets them to grow wider and thicker.

And unfortunately, most guys don’t realize that repeating the same common biceps curling exercises will only target one part of your biceps.

Potentially helping that part grow bigger but not really helping their arms grow wider. 

This is because of the appearance of your biceps isn’t just determined by one single muscle.

You see the biceps itself has two heads including the long head on the outside of your arm, which makes up the majority of the peak. And the short head  on the inside which helps provide thickness 

But the often-overlooked muscle that is largely responsible for width and thickness is the brachialis, which sits right behind the long head of the bicep and even though it’s hidden under the bicep.

From a front angle, the belly of the brachialis actually protrudes out the side of your arm.

So training the brachialis with the right exercises will help directly increase the width of your arms.

That’s why our first exercise:

#1 HAMMER CURL BAR-

BICEPS HAMMER CURL BAR

To begin this exercise would load up the bar and grab it by the neutral grips in the center of the bar.

Then stand up lean slightly forward while keeping your elbow fixed close to your sides and then curl the bar upwards towards your chest.

Now once you get to the top of the contraction you will squeeze your biceps for a second before slowly returning the barbell back down and repeating per reps.

Since we are using a barbell we do wanna go heavy but make sure that the weight isn’t so heavy that you are swinging backward to gather momentum for each rep.

And make sure that you are not cheating by raising your elbows forward and using your shoulder strength instead of your brachialis.

#2 ALTERNATING CROSS-BODY HAMMER CURL-

CROSS BODY HAMMER CURL BICEPS

For this one, you don’t need a fancy bar you only need two dumbbells to get started you would grab dumbbells and hold them in a neutral position at your sides.

Once again you will lean slightly forward to help take your shoulder out of the movement and to put more constant attention on the brachialis.

Then you will curl the dumbbell up but rather than coming straight up for a regular hammer curl you are gonna come across your body aiming to bring the dumbbell up to your opposite PEC then slowly lower the dumbbell back down and repeat the same thing from the other side alternating back and forth reps.

#3 ROPE HAMMER CURL-

 ROPE HAMMER CURL

It involves the use of a cable machine and the rope attachment.

Now, most people perform this exercise by gripping the rope with a neutral hand position and then curling the rope up and down.

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But I find it a lot more effective to do it either incline or using one arm at a time because that will once again allow you to come all the way across your body.

So to perform this exercise one arm you would use the same rope attachment but only grab it with one hand, then you will curl across your body aiming to bring the rope to your opposite pec. Just like we did it with the dumbbells before.

#4 BICEPS CONCENTRATION CURL-

CONCENTRATION CURL

First, begin by grabbing a dumbbell and then sit down with your legs wide and pin your upper elbow against the inside of your thigh.

The dumbbell should be hanging down with your hand in a neutral position and as you curl up the trick that really puts maximum tension on the short head.

Is to turn the dumbbell over so that your pinky comes up higher than your thumb then slowly return the dumbbell back to the starting hanging position and repeat for reps.

#5 INCLINE DUMBBELL CURL-

INCLINE DUMBBELL BICEPS

So to this one, you will set a bench at about 60 to 75-degree angle.

Then while holding two dumbbells you will really externally rotate arms so that your palms are facing away from your body and then from there you will curl both dumbbells up toward your shoulders. While trying once again to turn your pinkies up.

After that slowly return back down while keeping your arms rotated outward and then repeat for reps.

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