Biceps are one part of the body that really make you stand out in a crowd. Bigger and stronger biceps not only enhance your visual appeal, but also help you perform your day-to-day activities easily since biceps are an important muscle for that purpose.
Biceps are a small muscle in the human body located on the anterior part of your upper arm. They are roughly attached to the shoulders and elbow and contract to pull the hands to the body.
Building stronger and bigger biceps however takes a lot of time and effort. Biceps are a difficult muscle to grow since their rate of growth greatly reduces over time. You can get an extra inch or two with after a month of training but the next two inches will take more than a month.
Not all biceps exercises are aimed at a speedy growth. Some exercises just help maintain the strength and add shape to your bicep. But if you’re looking for bigger biceps and fast, you’ll need to replace those exercises with the ones mentioned below.
Standing Barbell curls:
Barbell curls is by far the best exercise for building biceps fast. It’s hard to perform in the start, but can dramatically change the size of your biceps once you make it regular. Stand straight holding a barbell in your hands with your hands and feet shoulder width apart. Use the biceps to bring the weight up in an arcing movement as much as possible. Then slowly move the weight down.
Preacher EX Barbell Curls:
Preacher curls on an EZ curl bar are one good way of lengthening and thickening the biceps. The drill is similar to the standing barbell curls but the focus here is the lower part of the bicep. Sit behind the preacher bench while holding the EZ curl bar. Place your hands slightly wider than your shoulders and lift the bar slowly upwards in an arcing movement until the bar almost touches the biceps. Flex at the top and let it go gradually.
Hammer Dumbbell Curls:
Hammer curls provide speedy bicep growth. It hits the outer bicep area creating separation between the biceps and triceps. Stand with your feet shoulder width apart and knees slightly bent. Grab a pair of dumbbells with your palms facing towards your body. Curl the dumbbell in front of your body keeping your palms and elbows locked at your side.
Incline Dumbbell Curls:
Inclined dumbbell curls help build more bicep mass and better shape and affects the entire biceps. Grab a 45 degree bench and sit back while holding biceps in each hand with palms facing forward and arms down. Use an arcing motion to curl up the dumbbells and move them down gradually.
Standing Dumbbell Curls:
Standing dumbbell curls is the most basic bicep curl exercise. It is similar in working to the barbell curls but is performed with dumbbells. Stand with feet shoulder width apart and hold dumbbells in each hand with arms down and palm facing forward. Lift the weight up while keeping your elbows stationary and locked at the sides.
All of the biceps exercise mentioned use a similar style. One important thing to note here is that these exercises are half as powerful as they can be if you don’t flex your biceps in the top position.
Building up biceps is hard. The mentioned exercises are the best ones out there that grow up your biceps the quickest. Do try them out and let us know in the comments section.