5 Bicep Defining Exercises

I don’t know a single guy who doesn’t want to have great biceps. So, here’s a video on some of the best exercises that can help you get big and great looking biceps.

Now, these exercises mentioned below are not in any particular order. They are just some of the best exercises for your biceps.


#1. Arm Curl on the Preacher Bench

The benefit of preacher curls is that this exercise supports the back of your arm. It can be a great warm up exercise and can help progressively build up as you move on to other exercises. The goal here is to do 12 reps max.  If you can do more than 12, its time to increase your weight load.

One of the best things about this exercise is that you can have a lot of variations here with respect angle and width of the elbows. You can also change your grip. Not just this, you can do it single arm or with both the arms. You can also use dumbbells or a bar on the preacher bench.

This exercise works the short head of your bicep. What it means is that it can help you get an excellent bicep peak. If you want a good bicep peak, this is the exercise that you should be doing.

One of the most interesting variations you can try is by tilting your elbows slightly in, say just by 10 degrees. This is going to put a little bit of emphasis on the inner section of the bicep. Once you are done with it, change your position again and move your elbows a little bit outwards. This movement is going to put the emphasis on the outer section of the bicep. Small and subtle changes like this can have a big impact on your arm development as a whole.

Remember that just doing the movement is only one part of the exercise. Engaging and squeezing it as you go up is the second part of the exercise that is extremely important. Fully engaging, contracting and squeezing the muscle at its peak with the right amount of weight is what is needed for your body to have to adapt, recover, regrow and get bigger stronger for that next time you hit the same muscle group in the gym.

#2 Barbell Curls

Barbell curls happen to be one of the best exercises for increasing bicep size as well as strength. The key in this exercise is to keep your elbows at your side, not allowing them to pull forward and not engaging the front shoulders to pull the weight. You need to have your arms pretty much stable at the sides. The only thing that you need to do is to contract and lengthen the muscle allowing nearly a full stretch to the biceps but not allowing the bar touch your thighs.

Try to get as much as 8 reps in this exercise. You can also allow a variation by using an EZ bar.

#3 Incline Dumbbell Curls

With you leaning back on an incline bench, you arms are hanging further back. This makes cheating or swinging really hard. What it means is all that effort done to lift the weight is actually done by the bicep. Don’t go too heavy on this exercise. If you have to lift your hips up in order to lift the weights, you are lifting weights that are too heavy for you. In fact, you should start light and progressively build up to the point where eight, nine or ten is the number of reps that you can manage.

You can also turn around with your face forwards toward the bench. You can use a barbell or an EZ curl bar to perform bicep curls on this bench.

#4 High Cable Bicep Curls

This is another excellent exercise for your biceps. However, I would highly recommend that you do one arm at a time. This allows full strength along the length of the bicep. Make sure you set the cable a little high above your shoulder so that when you pull the cable in your bicep does all the work. Also, your shoulder and elbow should be in alignment with your tricep facing directly down to the floor below and not back behind you. Try to focus on smooth contraction and squeeze your bicep as you do the curl.

You should go for 12- 15 and even more reps in each set. Try to save this exercise for the and of your workout so that you have more strength for other exercises such as those mentioned above. You don’t to go heavy on this one.

#5 Cross Body Hammer Curls + Close Grip Pull Ups

Last in this series is a combo exercise – close grip pulls done in superset with cross body hammer curls. Begin with some close grip pulls and after you are done pick up dumbbells for a set of cross body hammer curls.

While doing the hammer curls, being your elbow round a little bit and curl it up. By doing that your shoulder comes into play a little bit. Allow your arm to sweep around in front of your body. Get the dumbbell as high as you can.

Conclusion

These are five great exercises that can help you build great arms. Try to incorporate them in your workout and you should get the results soon.

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