If you are looking to build some serious biceps then look no further than these bicep exercises. These exercises are the best moves you can do to hit your biceps and instill in them some serious growth. So if you are not already doing these "bicep exercises" then you need to start.
The first of these "bicep exercises" that I am going to highlight and discuss is the most basic compound bicep exercises known to man-namely the standing bicep curl. This bicep movement builds more muscle mass on the arms than any other exercise. This move is the best bicep movement when it comes to truly adding on thick and dense inches of muscle to your arms. It is and it should be a staple in all biceps programs. It is so because of the amount of fibers in the biceps it can activate. It hits almost every inch of your biceps so it's no surprise why it is a staple.
Here is how you perform the standing bicep curl. When you perform the standing barbell curl - be sure to cheat. What I am trying to say is use a bit of momentum to help you curl the weight past the sticking point. I don't mean jerk your body up and down. Just use a bit of momentum when you can no longer use strict form to help you propel the weights past the weak point of the bicep muscle. Note that since you will be going heavy with this move sticking with strict form is going to be next to impossible towards the end of the movement. So be sure to cheat a little and contract your biceps.
I will not show you how to perform the master of all "bicep exercises" because you most likely already know how tot perform it. But I will mention some important tips and things you should keep your eye on,
If you want to add even more difficulty to this move and add more inches to your arm then you should aim to lower the weight slower than you raised it. The slow lowering part of this exercise is known as negatives and you can't build more muscle from it than any other high intensity principle.
Next tip is: Do not allow the weight to just fall. -Keeping control throughout the whole bicep movement is a fantastic way to activate more muscle fibers. Sometimes the straight bar can cause some pain on your wrists. And if that is the case then switch to using an EZ- bar. The slight curve removes the stress from your wrists and places it more on your biceps.
The next "bicep exercise" is the alternating standing dumbbell curls. This movement is the same as performing a basic dumbbell curl the only difference is you should alternate your left and right hand. My advice when performing any dumbbell curl bicep exercises is that you perform them standing up.
The reason being that when standing you are able to lift much more weight than when seated and the heavy you can lift the more growth you can achieve. Don't forget to lower the weights slowly here a well to truly get the full benefit of this movement.
Try and leave the cheating on all bicep exercises to the last few repetitions. Performing cheats will allow you to take your biceps past its limits and force your arms into new growth. These 2 "bicep exercise" used together, will allow you to add strength and build more dense muscles in you arms than any other kind of bicep exercise.