Build Bigger Biceps With These 5 Exercises

Build bigger biceps is something everyone is after in their muscle building routine. Everyone wants to have huge arms, and biceps tend to be the main muscle noticed by others. When you achieve big biceps, you are not only showing off some amazing arms, but also giving off the impression that you are serious and dedicated to your workout.

It is also very important to remember that the triceps muscle comprises a very large component of the arm, so you must not neglect your triceps work either. By doing this, you will achieve the perfect balance of what you need from your arms, to see your desired results when you try to build bigger biceps.

The following are the five best exercises that have been proven to help you build bigger biceps. Remember you can always add rows and pull-downs to your regular routine to further your progress.

1. Barbell Biceps Curls

The first biceps exercise you should be performing is barbell biceps curls. This exercise will allow you to overload those biceps with a heavy weight. Most trainees are slightly stronger when lifting a barbell versus a set of dumbbells, so this is a great one for maximum strength development.

When performing the exercise, it is important to make sure you are not cutting the movement pattern short and you're not allowing momentum to cause you to lean backwards as you hoist the weight upwards. Slow and controlled is your desired momentum!

2. Incline Dumbbell Curls

The second exercise to add is incline dumbbell curls. This exercise is one of the best to help prevent that momentum issue from happening as we just discussed since it essentially restricts the movement of the back.

When doing this exercise you will feel maximum tension on the biceps muscle belly, so don't be embarrassed to lower the weight. As long as you're pushing yourself hard, using the lower weight but maintaining proper form will be the way to go for results.

3. Cable Curls

A great exercise to target the deep tissue muscle fibers when trying to build bigger biceps are cable curls. Since the pattern of movement is less stable with this movement, due to the constant tension provided by the cable, you will call all the stabilization muscles surrounding the biceps into play as you execute the exercise.

You can use a variety of different attachments to perform the cable curls including a rope, a straight bar, or rotating cable handles that allow you to work a single arm at a time.

4. Reverse Grip Rows

Hopefully at this point you are including regular straight rows to your workout program so to increase your progress, you may also want to consider adding reverse grip rows as well. These are going to place a slightly greater stress on the biceps muscles as opposed to straight rows so they will be a better exercise for strictly targeting the biceps, and will greatly help you to build bigger biceps.

5. Concentration Curls

Finally, the last of the exercises to consider helping you build bigger biceps are concentration curls. When done while sitting, these will also limit the degree momentum plays in the execution of the exercise and place all the emphasis right on the biceps muscle.

If you're performing this exercise correctly, take note that there will be no helper muscles called into play. For these reasons, we would consider this exercise to be a good one to add in at the very end of your workout when you're really looking to finish off the biceps and fully exhaust them.

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Five Critical Exercises to Help With Fitness

There are five great exercises that hardly anyone does, yet most people probably should be doing. Why they get ignored or passed over is a combination of lack of information along with difficulty. Often people shy away from the really hard stuff. However in the case of fitness and working out, the purpose is to work hard and challenge yourself, is it not?

For those people specifically looking to build their bodies for show, these exercises are not that important. However people who want to be more functionally active and athletic should pay attention! They help with balance, core and hip strength, flexibility, and explosive power. These are all great things to have that will help in your day to day life as well as in athletic pursuits. That is why these big five exercises are labeled as critical to helping with fitness.

The Big 5 for Fitness

· Clean and Press - This exercise has quite a few different names and varieties, but to be clear we will explain exactly what we mean. You start with a barbell (or dumbbells) on the ground. The lift begins like a deadlift, but you power past the waist, dipping your hips while you let momentum assist the bar going up. Then you flip your wrist and arms to settle the weight at shoulder height before pressing overhead. This is a great explosive movement that takes coordination and involves basically the entire body.

· Pull-Ups (arched back) - Pull-ups are a very good upper body builder. When you arch the back the exercise engages virtually all of the pulling muscles. Think about any sport. Almost all involve some motion that can utilize a strong back, biceps, or forearms.

· Renegade Rows - This is a wonderful hybrid movement that combines push-ups, single arm rows, and a constant plank position to put tension on the abs and core muscles. You hold a dumbbell in each hand in a push-up position. You do a single push-up and then balance to perform a single arm row with the left and then right arm. Along with tone and strength, this one helps with coordination as well.

· Overhead Squat - Some people might think this exercise is a bad idea, but that only occurs when you try and use a very heavy weight. When done properly with a lighter weight this exercise helps work most of the body including the core and hips which are vital to athletic ability. You simply press a weight overhead and keep it there using your shoulders and arms, and then perform squats. The constant tension is murder while your body also works hard to stay balanced.

· Kettlebell Swings - This can be done with a kettlebell or dumbbell. It is another great explosive exercise that involves the hips and shoulders to help with flexibility, coordination, and strength. You start holding the bell in front of your body with a two handed grip. The feet are shoulder width apart (or a bit wider). You then squat down and back slightly, letting the bell travel down and back with arms straight while you lean forward slightly. As the weight gets near your glutes you use your shoulders and back muscles to start the swing in the other direction with a hard pull. As the weight passes between your legs you should explode up, adding more power to the swing to help the weight travel up over head height. Then simply reverse the motion and keep going.

The Bottom Line

The theme for these exercises is all virtually the same; strength, endurance, explosive power, balance, and coordination builders. If you are a serious athlete, weekend warrior, or just want to get in better functional shape then you need to be doing these exercises.

Ben Sanderson writes for Nutribomb.com. You can find great tips and tricks from Ben as well as product reviews on the latest protein supplement by Optimum Nutrition.

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