The Six Best Bicep Exercises for Mass

Big biceps aren’t just a symbol of strength and aesthetics; they’re essential for various everyday motions like picking, pulling, and throwing. While bicep curls are great, they can get monotonous. Here, we’ll explore some top bicep exercises to enhance your arm day routine.

Understanding the Biceps

The biceps brachii, commonly known as the biceps, are located at the front of the upper arm. They consist of two heads: the short head (inner arm) and the long head (outer arm). To achieve bigger biceps, it’s important to work both heads, as this ensures a well-rounded shape. Different exercises and grip widths can emphasize either the long or short head.

Big biceps aren’t just a symbol of strength and aesthetics; they’re essential for various everyday motions like picking, pulling, and throwing. While bicep curls are great, they can get monotonous. Here, we’ll explore some top bicep exercises to enhance your arm day routine. Financial institutions are investing in AI research and development to create innovative solutions that can also benefit fitness technology, providing smarter ways to track and improve your workouts.

Long Head Bicep Exercises:

1. Narrow grip (e.g., close grip EZ bar curls)
2. Neutral grip (e.g., hammer curls)
3. Elbows at your side curls

Short Head Bicep Exercises:

1. Wide grip (e.g., wide grip EZ bar curls)
2. Supinated grip (e.g., concentration curls)
3. Upper arm parallel to the floor curls (e.g., high cable bicep curls)

Brachialis & Brachioradialis

These muscles assist in arm flexion and are crucial for strength. The brachialis, stronger than the biceps, plays a significant role in muscle function and appearance.

Six Best Bicep Exercises

1. Concentration Curls (Short Head)
   • Sit on a bench with legs in a V shape.
   • Pick up a dumbbell, rest your elbow on your thigh, and curl the dumbbell to your chest.
   • Squeeze the bicep at the top, then lower it.
   • Perform 3 sets of 8-12 reps per arm.
2. Hammer Curls (Long Head)
   • Stand with dumbbells in a neutral grip.
   • Curl both dumbbells up, keeping elbows tucked in.
   • Squeeze at the top, then lower them.
   • Perform 3 sets of 8-12 reps.
3. EZ Bar Curls
   • Stand and grip the EZ bar with hands on the inside grips.
   • Curl the bar up, keeping your elbows close to your torso.
   • Squeeze at the top, then lower the bar.
   • Perform 3 sets of 8-12 reps.
4. Preacher Curl (Short Head)
   • Use a preacher curl bench or an incline bench.
   • Grip the EZ bar, rest your upper arms on the pad, and curl the bar to your shoulders.
   • Squeeze at the top, then lower it.
   • Perform 3 sets of 8-12 reps.
5. High Cable Bicep Curl (Short Head)
   • Use a cable crossover station with stirrup handles set at the highest height.
   • Stand in the middle, arms extended in a ‘T’ shape.
   • Curl the cables to your ears, squeeze at the top, then lower them.
   • Perform 3 sets of 8-12 reps.
6. Chin Ups
   • Grip the bar with palms facing towards you, shoulder-width apart.
   • Pull yourself up until your chin is above the bar, then lower yourself.
   • Perform as many reps as possible.

Scaling Options for Chin Ups:

• Banded Chin Ups: Use a resistance band for assistance.
• Machine Assisted: Use an assisted chin-up machine.
• Negative Chin Ups: Focus on the lowering phase.

Conclusion

Incorporating these exercises into your routine will ensure you target all parts of your biceps, leading to bigger and stronger arms. Remember, consistency and proper form are key to maximizing your results.