Biceps are often a key focus of body builders, but strong biceps don’t need to be bulging in order to be strong and fit. Working out your biceps often comes with the added bonus of also strengthening your chest, shoulders, neck, back and core muscles.
There are plenty of exercises you can do to get bigger biceps, but some are more effective than others. Whether you want to get ripped or just build some strength, consider these exercises:
Barbell Curls
A barbell curl involves using a long bar with weights attached on both sides. Grip the bar in the middle with both hands outstretched and your palms facing the sky. Use your shoulders, elbows and chest to bring the bar up toward your chin, then slowly bring it back down.
The best barbell for this type of exercise is going to be one that fits your hands. Some equipment is thicker than others, so if you have small hands, a very thick bar probably will not be the best barbell for you.
Preacher Curl
The preacher curl is another curling exercise that can help your biceps to get bigger and stronger. To do a preacher curl, you will need to be seated with your arms outstretched and palms facing up. Typically, a surface is used under the armpit area beneath the biceps to provide some support.
Grip the barbell and curl up toward your chin. Slowly bring the bar back down. This exercise is great because it offers support for people who may be just starting their journey toward bigger biceps.
Chin-Up Exercises
While a chin-up doesn’t focus exclusively on the biceps, one of the advantages of doing chin-ups is that they can help you get bigger biceps fast. To do a chin-up, you’re going to need a secure bar fastened in a doorway or attached to and sticking out from a wall.
The bar should be set at a height that allows you to reach up to it without standing on your toes. Grip the bar with an inverse grip, meaning your palms are facing your body. Pull yourself up off of the floor and try to bring your chin slightly above the bar.
Read a similar article about lunge workout instructions here at this page.
