The 5 Best Bicep Exercises for Massive Arms

The 5 Best Bicep Exercises for Massive Arms

You'll see someone raise their arm and display their biceps when they're asked to flex. Given how popular this muscle group is in the fitness world, it's no surprise that there are numerous biceps workout variations.

You'll need to start with a few fundamental moves whether you're playing with negatives, isometric holds, or drop sets. Give these workouts a try on your next arm day, according to Strong Muscle.

The 5 Best Bicep Exercises for Massive Arms


The 5 Best Bicep Exercises for Massive Arms

Barbell curls are the first biceps workout to do, as they will allow you to overload your biceps with a heavyweight. Because most trainees are significantly stronger when lifting a barbell vs a set of dumbbells, this is an excellent exercise for developing maximum strength.

When performing the exercise, the most important thing to remember is to keep the movement pattern as long as possible and to avoid allowing momentum to lead you to lean backward as you lift the weight upwards.

One of the most typical faults with this workout is that your muscles do more work than your momentum does. If you do it slowly and carefully, you should considerably limit the possibilities of this happening and be able to place a higher intensity deep within the muscle fibers.


The 5 Best Bicep Exercises for Massive Arms

The incline dumbbell curls are the second exercise to include. Because it essentially prevents back movement, this exercise is one of the greatest for preventing the momentum issue that we just mentioned.

Because you will experience the greatest tension on the biceps muscle belly during this exercise, don't be shocked if the weight is slightly lower. As long as you're working hard, employing a lighter weight while maintaining good form will yield the best benefits.


The 5 Best Bicep Exercises for Massive Arms

Cable curls are a terrific choice if you want to target deep-tissue muscle fibers. Because the pattern of movement is less steady with this exercise due to the continual strain generated by the cable, all of the stabilizing muscles surrounding the biceps will be called into action as you perform the exercise.

You can practice cable curls with a rope, a straight bar, or spinning cable grips that allow you to work only one arm at a time.


The 5 Best Bicep Exercises for Massive Arms

After you've included standard straight rows in the program, you might want to include reverse grip rows as well. These will put somewhat more stress on the biceps muscles than straight rows, making them a better workout for targeting the biceps specifically.

The type of the muscle stimulus will vary depending on which muscle group you think of contracting as you bring the weights up to your torso (the biceps or the back).


The 5 Best Bicep Exercises for Massive Arms

Concentration curls are the final workout to consider for blasting your biceps into growth. When performed while seated, these exercises reduce the role of momentum in the execution of the exercise and focus solely on the biceps muscle.

When you do concentration curls properly, no helper's muscles are called into play, so this is a wonderful one to add in at the end of your exercise when you're truly wanting to finish off your biceps and thoroughly exhaust them.

Related article: 8 Mistakes to Avoid in Getting Bigger Biceps

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