Which biceps exercises are best for building mass?

Personal/Fitness Training Blog

So many people are obsessed with arm training (especially some men) and building great biceps. This comes with  a big chest and arms.  If people notice your good-looking arms, they will know you are on top of your training game.   When you aim for maximum size, the importance of lifting should be emphasised.  A good idea is to focus on exercises that will allow you to lift the heaviest weight possible.

Here are the five best exercises – that focus on the biceps – to add on to your training programme.

1. Barbell bicep curl (straight bar or E-Z bar)

This exercise allows you to overload the biceps with a heavy weight.  Most people are often stronger when lifting a barbell rather than lifting dumbbells, so this is a great way to for maximum strength development. Don’t use momentum during the exercise and keep the elbows isolate next to your sides. The movement should also be slow and controlled. Using the E-Z bar is a nice variant from time to time and will give your wrists and elbows a break from the stress placed on them by the straight bar.

2. Preacher bicep curl

This exercise is the best to help prevent you from using momentum. During a preacher curl, you will feel maximum tension on the biceps. Maintaining good form will help you get the best results.

3. Hammer curl

These curls focus on the biceps brachialis (the smaller muscle that will help you give the biceps a visual “boost”).  The only difference from a bicep curl is that the palms will be facing in towards your body:

  • Lift the weight, curling it upward without rotating the weight or forearm to the point where the weight is almost touching the shoulder of your lifting arm.

4. Reverse grip bent-over rows

These rows will place a greater stress on the biceps.  They will also let you work double the weight over you standard bicep curls:

  • Grab the straight bar with palms facing up, and hands shoulder width apart.
  • Bend into position so that your upper body is almost parallel to the floor.
  • While bent over, raise the bar to touch your abdomen while keeping your elbows tucked into your sides.

 5. Chin-ups

This is an amazing exercise that targets functional movement of the biceps. You can add weight while doing it, which  will make sure that you progressively overload your muscles:

  • Reach for the bar with your palms facing you.
  • Pull yourself up towards the bar with the rest of your body as still as possible until your chin has reached above the bar.
  • When lowering yourself down try to keep tension on the biceps.

Never try only to build your biceps. In order for our muscles to work properly, the surrounding muscles need to be targeted and trained as well.

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