Biceps can grow easily. The things which you have to keep in mind in order to increase biceps mass are – Proper diet and correct form of training.
A Proper form of exercise will be going to create tension in the biceps. More tension on mass will be going to tear more muscle fiber and a proper diet will be going to recover those tear muscles and help them to grow fast. So, the combination of the correct form of exercise and proper diet is the key to grow overall body mass.
In the previous post, I’ve told you the 5 best biceps workouts for mass. You can read that article for some basic knowledge. Now, this post will be going to tell you how to perform bicep exercises for maximum growth. Let cover how to perform those 5 best biceps exercise for mass.
5 bicep exercises – perform them for maximum growth
1. Barbell bicep curl
- Stand up with your torso upright and hold a barbell at your shoulder width.
- Hold your arms stationary and curl the weight down slowly while contracting your biceps.
Note: don’t move your shoulder. Your shoulder must be stable only arms will move.
- Bring the barbell upward at your shoulder level. Hold it for a second and then slowly bring the barbell down.
- When you bring the biceps down, breathe out and when you contract your biceps up, breath in.
- Repeat the process as per your repetition.
(Perform 3 sets for 8-10 reps.)
2. Dumbbell curl
- Stand up on your hands. Keep your elbow close to your torso and hold the dumbbell as you hold the barbell. This will be your starting position.
- Now, curl the dumbbell upward while contracting your biceps. Continue to raise the dumbbell till your biceps are fully contracted and the dumbbell at shoulder level.
- Hold the dumbbell for a second and slowly bring it down.
Repeat the process as per your repetition.
(Perform 3 sets for 8-10 reps)
Read Also: I’m a Personal Trainer and Nutrition Coach. Here’s My Morning Wellness Routine
3. Preacher curl
- To perform this exercise you’ll need a preacher and an E-Z curl bar. You can also use a preacher machine if you have it in your gym.
- The preacher machine usually comes with the curl bar attached to it.
- Sit on the bench, the palm of your hand should be facing forward and they should be a little tilted due to the shape of the E-Z curl bar.
- The upper arm positioned against the preacher pad holds the E-Z curl bar at shoulder length. This will be your starting position.
- Breathe in, and slowly lower the bar until your arms are fully extended.
- As you exhale, lift the E-Z curl bar and contract your biceps fully at shoulder width. Hold the bar for a second and slowly lower it down.
- Repeat the process as per your repetition.
(Perform 3 sets for 8-10 reps.)
4. Dumbbell concentration curl
- Sit on a flat bench with one dumbbell in your hand. Place your elbow on the inner side of your knee and your feet must be on the floor as shown in the picture.
- Use your arm to pick the dumbbell up contacting your bicep at your shoulder width.
- Slowly lower the dumbbell down extending your bicep.
- Repeat the process as per your repetition.
(Perform 3 sets for 8-10 reps.)
Read Also: How to Feel Confident Lifting Weights at the Gym
5. Hammer curl
- Stand up with a set of a dumbbell in your both hands. The dumbbell must be by your side.
- Use a neutral grip, meaning your palm is facing toward your body.
- Slowly bring the dumbbell up at your chest level and hold it for a second.
Note: (don’t move your elbow. Elbow must be at your side.)
- Slowly lower the weight down extending your biceps fully.
- Repeat the process as per your repetition.
(Perform 3 sets for 8-10 reps.)
These are the exact ways to perform the bicep exercise for maximum gains. I hope that you like this article on how to perform bicep exercises for maximum growth. Don’t forget to include a good diet and supplements for better results.