Bicep exercises are critical for toning the upper arms. One of the most important areas that people want to gain muscle mass in is the biceps. It is always an asset to have well defined and sculpted biceps. Biceps are an important area of your body that you must work on. Gaining muscle mass in the biceps through exercise and workouts is the aim of professional bodybuilders and fitness enthusiasts.
Getting there is another matter. It takes a lot of hard work to overcome obstacles in order to gain mass in the biceps. Some of the best biceps workouts for mass are the barbell bicep curls, incline dumbbell curls, cable curls, reverse grip rows, alternate hammer curls among others.
These workouts help you to gain mass and build strength.
5 Bicep Workouts For Mass
1. Incline Dumbbell Curls
Place your upper body on the incline with your feet on the floor. Hold dumbbells in both your hands. Now lift the dumbbell in your left hand with your elbows bent to ensure that you are able to ensure the dumbbell reaches the level of this shoulder.Now lower the hand and lift the dumbbell in your right hand in exactly the same way. Alternate between the two arms.
You can do the repetitions for about 6 to 8 times for maximum benefit.
2. Reverse Grip Rows
This exercise focuses on the biceps and it is much more complicated than the straightforward row. In order to do this exercise, you need to hold the barbell in a supinated grip. Keep your feet shoulder width apart and bend your waist keeping your torso straight.
When your torso is at a 90 degree angle, bring the barbell to your chest and hold this position for a second. Then lower the barbell. This is one repetition. You can do 6 to 8 repetitions in 2 sets for maximum benefits.
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3. Barbell Bicep Curls
In order to do the barbell bicep curls, you need to stand straight with your feet slightly apart. You need to keep your back straight and lift the barbell in such a way that it is at the level of your hip. Now bend your elbows so that the barbell is at shoulder level across the front of your body.Hold this position for 3 seconds and then return to the original starting position. This exercise is great for exercising the muscles of the biceps and gaining muscle mass in the biceps.
4. Alternate Hammer Curl
Stand straight with your hands on either side gripping a dumbbell each. The arms should be placed such that the elbow is near the torso. While keeping the upper arm straight, bend your hands at the elbow such that the dumbbells reach shoulder level.Hold this position for about 1 second and then return to the original starting position. You can do 6 to 8 repetitions in 2 or 3 sets and gradually increase the number of repetitions as you progress through the workout.
5. Concentration Curls
In order to do this exercise, you need to sit down with your dumbbell in one hand. Place the arm towards the inward area of your leg and lift the dumbbell upwards such that it is at level with the shoulder by bending your elbow.
You can alternate with the other hand. You can do about 6 to 8 repetitions in 2 sets in order to get maximum benefits.