12 Best exercise for getting massive biceps

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 Hello everyone I took a long break after my previous post that is 12 best exercises for getting a greek god chest (link I will mention below).  I don't want to say reasons for this break because there is no reason for this break. I just lost interest in writing and posting so, I didn't write this content. 
As I have promised in the last post, I am going to reveal the 12 best exercises for getting massive biceps. I know Gyms are closed due to covid-19 second wave, but you can find this post if you search for biceps in my blog. 

Three things you are supposed to do after reading this post. 


1. Share this post, comment your doubts, follow me on Instagram(link I will mention below), subscribe to my blog for getting email notification whenever I make a post. 

2. Train every muscle 2-3 times a week.

3. Be consistent. Don't skip your workouts. Workout 3-6 days a week.

For building muscle we need to follow the rule of 80:20 that is 80% compounds and 20% isolation workouts. But in the case of biceps, we can't find more compound workouts. The 12 best exercises for massive biceps consists of only 3 compound movements remaining 9 exercises are isolation exercises.


 

Some muscles need 8-12 reps some muscles need 15-30 reps to get a maximum contraction. But in the case of biceps, we need to use both rep ranges to build maximum muscle. 

The 12 exercises are

  1. chin up
  2. pull up
  3. Supinated rows(underhand grip)
  4. Standing barbell curl
  5. Hammer curl
  6. Concentration curl
  7. Reverse curl
  8. Incline Dumbbell curl
  9. Preacher curl
  10. Wide grip barbell curl
  11. Narrow grip barbell curl
  12. Alternating dumbbell curl

Chin-up:  Chin-up is a compound workout that trains your lats, rear delts, biceps and abs. This is a bodyweight workout. You just need a chin-up bar to do this workout. 

how to do? 👇👇

Grab the bar with both hands with your palms facing down. Arms should be shoulder-width apart. Now, pull yourself until your chin crosses the bar. Pause there for a second. With controlled movement lower yourself down until your arms are straight.


pull-up: pull-up is a compound workout that trains your lats, rear delts, biceps, triceps and abs. But pull up is less effective on the biceps compared with chin up. This is a bodyweight workout. 
 

how to do?👇👇

pull up is just like chin up but the grip of holding the bar is the opposite direction of chin-up grip.


Supinated row: This is a compound workout that trains lower lats and biceps. We can do this using a barbell or a dumbbell. 

How to do it?👇👇

Hold the barbell shoulder-width apart with palms facing the sky. Now pull the barbell from the floor by using your elbows as hooks until the barbell touches your abs. Then, slowly go back to the beginning position. 



Standing barbell curl: All types of curls are isolation workouts. So, from this workout the upcoming workouts are isolations.  This workout is not a wide grip or narrow grip. so It works both heads of biceps.

how to do? 👇👇

Stand straight. Hold the barbell shoulder-width apart. Now curl the barbell up till you feel the contraction in the muscle. Then slowly lower the barbell to the beginning position.  



Hammer curl: This workout trains the brachialis of the bicep. This exercise can be performed from low rep ranges to high rep ranges depending on the weight.

How to do it?👇👇



Concentration curl: This type of curl i.e. weight moves inside the plane of motion of the body trains the long head of the bicep. You can use low to high rep ranges for this workout depending on the weight.

How to do it?👇👇

First of all, sit on a bench with legs separated shoulder-width apart hold a dumbbell by placing your elbow on its corresponding knee. Now curl the weight up with a supinated grip. Then, lower the dumbbell slowly to the starting position.

 


Reverse curl: This type of curl trains your brachialis and forearm. This workout can be done by using low to high rep ranges.

How to do it?👇👇

Stand straight. hold two dumbbells in two hands with a reverse grip. Now, curl the weight up until you feel the contraction in your biceps. Then, slowly lower the weight to the starting position.




Incline dumbbell curl: This exercise trains the short head of the bicep. You can use low to high rep ranges for doing this workout depending on the weight you are using.

How to do it?👇👇

First, set up a bench in an inclined position.  Now, sit on the bench holding two dumbbells in your hands and your hands are beside are stretched behind your torso. Then, curl the weight up with a supinated grip. Hold there for a second. Now, slowly lower the weight to the beginning position.



Preacher curl: This exercise is the best variation of curls you need to do it using light weights. This workout trains both the short head and long head of your bicep.



Wide grip barbell curl: This exercise stimulates your short head of the bicep and it increases the width of the bicep. You can use low to high rep ranges to do this workout.
How to do it? 👇👇

This is similar to standing barbell curl but with a wide grip.



Narrow grip barbell curl: This exercise is best for your long head and makes your bicep peaks look more toned. You can use low to high rep ranges for this exercise.

How to do it?👇👇

This workout is similar to standing barbell curl but with a narrow grip.



Alternating dumbbell curl: This workout helps to curl with heavyweights and concentrate on a single muscle at a time. you can perform high rep ranges for this workout for maximum muscle contraction.
How to do it?👇👇

Stand straight. Hold two dumbbells in two hands. First, curl with one hand then lower the hand. Then repeat it for the other hand. 

That's all folks. In the next post, I am going to start the no weights builder series. 

My Instagram: bhuvan_2611

Previous posts 

12 best chest workouts: click here

workout routines: click here

diet for fat loss:  click here

diet for muscle mass: click here


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