As far as muscle building program is concerned, every bodybuilder focuses on the biceps. Biceps are the most noticed muscle group as they are the part of the body that peeks out from your shirt or t-shirt when all the other parts are hidden.
If someone asks you to show your muscles, he does not mean your calves or abs but he wants you to flex your biceps. A highly developed arm is a kind of indication that tells others that you are on the top of the workout game.
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The triceps also cover a larger part of your arms and hence you should not ignore them if you want to enjoy optimal benefits. However, here I am going to discuss about the 5 best biceps exercises for bodybuilding.
5 Best Biceps Exercises For Bodybuilding
Barbell Biceps Curl
The barbell biceps curl offers a great opportunity to overload the biceps with heavier weights. Most of the bodybuilders feel it quite easier to lift heavier barbells as compared to a set of heavy dumbbells.
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Hence, using this barbell curling exercise you can easily increase your maximum strength.
But, while performing the exercise you must see to it that your movement is not cut short or you do not have to lean backward to allow the momentum lift the weights for you. These are the common mistakes of bodybuilding. You need to work slowly in a controlled manner placing higher intensity deep inside the muscle tissues.
Incline Dumbbell Curls
The incline dumbbell curls is one of the efficient workout that eliminates the momentum issue by restricting the movement of your back. Lying on an inclined bench and performing the bicep curls with dumbbells you will feel the tension on biceps as well as your belly. Since you are pushing hard, it is better to use low weights and maintain a proper form to achieve satisfactory results.
The cable curl is for deep muscle fibres and as there is a constant cable tension, your pattern of movement will be unstable. As a result, all the stabilization muscles surrounding your biceps will be activated to execute the exercise.You can employ a straight bar to work upon both the arms simultaneously or you can utilise the rotating cable handles to perform single arm cable curl at a time.
Reverse Grip Rows
You might have already included straight rows in your training program for your shoulder muscles and now we have reverse grip rows for your biceps. Though the rowing exercise slightly stresses the biceps as compared to other exercises, but it is quite effective and you can feel the biceps contracting when you are lifting the bar towards your abdomen.
The concentration curls is the best exercise for the growth and development of the biceps. Performing the exercise by sitting on a bench and elbows fixed to your thighs it reduces the effect of momentum on the execution of the exercise. With no other supporting muscles acting to execute the curls, it places a greater emphasis on the biceps. Adding this exercise at the end of the biceps routine will completely exhaust them.