do you agree that the more weight you use, the thicker your arms get?
If you were asked to show off your "Training marks", you'd probably be ready to roll up your sleeves and show off your biceps. But it's more likely that you're just about to roll up your sleeves and think ...... You'd rather show them off in a different area.
what exactly are the moves that maximise biceps strengthening and what other details must be taken into account? We've compiled a list of 5 prime biceps strengthening moves to start adding to your own training regime tomorrow!
1. Barbell biceps curl
this is a classic move for training the biceps. The key to this movement is to make sure that the biceps make full use of the range of motion of the movement and don't let the momentum make the body lean backwards after the bend up.
standing barbell curl
this common mistake can prevent the biceps from getting a real workout. Barbell curls allow you to lift more weight than other biceps movements - allowing you to build biceps strength with this movement.
In a standing position, hold the barbell with a grip shoulder-width apart. Keep your palms forward and your elbows close to your torso. Bend the barbell to shoulder level, then slowly lower the barbell to its original position.
standing barbell curl
2. Priest's bench bend
the priest bench bend is a fantastic movement that helps to promote biceps training. This movement allows your biceps to be fully trained without the need for additional shoulder muscles to be involved - thus maximising the training of the biceps.
Sit in front of a preacher's bench and place your arms on the mat. Adjust the seat so that the armpits are aligned with the top of the mat. Grasp the barbell with your hands shoulder-width apart, palms facing outwards, and begin to bend.
preacher's bench barbell curl
3. Reverse grip row
compared to the forward grip row, the reverse grip row puts more stress on the biceps, making this movement better for biceps stimulation. Isolating the biceps is the best way to train the biceps - add this excellent movement to your biceps workout.
reverse grip barbell row
to perform a reverse grip row, you need to hold the barbell with both hands in a reverse grip, with a grip wider than shoulder width. Keep your feet hip-width apart and knees slightly bent. Bend slightly forward at the waist, straighten your back and bring your chest up.
This will be your starting position. Pull the barbell up to your torso by bending your elbows and contracting your shoulder blades. Counteract the inertial force of pulling up on the barbell by extending your back or hips. Reverse the movement to bring the barbell back to the starting position.
reverse grip barbell row
4. Standing dip head rope curl
rope curls are a great way to stimulate deep muscle fibres. It is the perfect way to stimulate the biceps region for muscle strengthening due to the constant tension of the rope during training. You can also use the v-rope attachment to mix up the workout and really maximise the arm muscles.
Stand with your torso upright while attaching the bent-over bar to the pulley and hold it in both hands with a shoulder-width grip, keeping your elbows close to your body. Keep your palms facing upwards. This will be your starting position.
standing two-headed rope curl
while keeping the upper arm stationary, exhale and contract the biceps to bend the weight. Only the forearms can move. Continue the movement until the biceps are fully contracted and the bent over bar reaches shoulder height. Contract at the top for one second. On an inhalation, slowly begin to return the bent over bar to the starting position. Complete the recommended number of reps and sets.
You can also use the curl bar attachment or individual handles to complete this movement.
standing dip head rope bend
5. 2 head concentration curl
if you do this movement sitting down, you can very well stop other muscles from being involved in the movement - again isolating and training the biceps. The bicep concentration bend will help you to get bigger biceps by forcing you to train this muscle group intensely.
The concentration bend is a hybrid movement that combines the benefits of each movement to help you train your arms and pecs at the same time
two-handed concentration bend
to perform this movement, you need to grab a dumbbell in one hand and lean forward at the waist. The arm holding the dumbbell is placed between the legs and the other hand is placed on the knee to support the upper body. Then lift the dumbbell up, with the dumbbell passing in front of your body, while keeping your elbows relatively straight. This will create a sharp contraction in the chest as you lift the dumbbells against gravity.
Next, when the elbows are raised to the limit of the movement...bend the dumbbells with your biceps. Bring your forearms into contact with your biceps while your chest tucks in even further. Try to move the dumbbells as fast as possible to train the muscles for explosive power.
if you are moving correctly, you should be able to train the biceps synergistically, making them more athletic and functional. Whether you intend to gain better strength with this movement or not, this concentration bend hybrid movement is highly functional.
With these 5 movements, you can train your biceps better. Of course, unlike the larger muscle groups, the biceps require you to have more attention to focus on the details of the movement. Take your time and feel the difference from your past workouts, it's not too late to show off in the summer of 2020!
other people train for one year as much as you do for two years, other people train for one hour as much as you do for two hours. The secret to getting bigger is not who spends more time, it's in the details that you find hard to figure out on your own.