🔥 TOP 4 BICEPS EXERCISES FOR MAXIMUM GOWTH

🚨 BARBELL DRAG CURL

✅ This is a great exercise to improve the size of your biceps, yet it’s rarely used, mostly because it doesn’t allow for a lot of weight to be lifted and some egos just can’t deal with that. Also, this exercise requires perfect form and control – things the average gym-bro doesn’t have.

✅ The drag curl emphasizes the brachialis and outer portion of the biceps (the long head). The number one rule is this: squeeze extra hard at the top. Here’s how to do it:

BARBELL DRAG CURL
BARBELL DRAG CURL

🔥 HOW TO:

  1. Start with the bar in contact with your upper thigh. Keep your shoulders, hips and knees on the same line.
  2. As you curl the weight up, bring your elbows back slightly. The bar is kept in contact with the body at all times, hence the name. You literally drag the bar up your torso.
  3. The range of motion for this exercise is shorter than a regular curl, especially if you have big arms. Compensate by squeezing extra hard in the peak contraction position.
  4. Lower the bar the same way, by keeping it in contact with the body. Both a regular and reverse grip can be used effectively.

For this exercise to work you should also use a controlled tempo. You’ll need to use less weight than you typically use with a standard curl, so leave the ego in the locker room.

🚨 CONCENTRATION CURL

✅ Exercise details

  • Target muscle: Brachioradialis
  • Synergists: Biceps Brachii, Brachialis
  • Mechanics: Isolation
  • Force: Pull
CONCENTRATION CURL
CONCENTRATION CURL

✅ Execution

  1. Exhale as you curl the cable handle, up towards your shoulder.
  2. Hold the contracted position and squeeze your biceps for a count of two.
  3. Inhale as you slowly lower the cable handle to the starting position.
  4. Repeat for the desired number of repetitions.
  5. Repeat with your right arm.

✅ Comments and tips

  • Keep your elbow lower than the top of your thigh so that your elbow doesn’t pivot on your thigh.
  • Keep your back straight and your upper arm still. Only your forearm should move.
  • Do not allow your elbow to lock out when you extend your arm.
  • Your brachioradialis is an elbow flexor, along with your brachialis and biceps brachii. Your brachioradialis is the primary elbow flexor (and therefore the target) in the cable handle reverse-grip concentration curl because the pronation of your forearm places your biceps brachii in a position of mechanical disadvantage.

🚨 DUMBBELL PREACHER CURL

✅ Exercise details

  • Target muscle: Brachialis
  • Synergists: Biceps Brachii, Brachioradialis
  • Mechanics: Isolation
  • Force: Pull
DUMBBELL PREACHER CURL
DUMBBELL PREACHER CURL

✅ Starting position

  1. With a dumbbell in one hand, stand behind a steeply inclined bench.
  2. Supinate your loaded arm (rotate your palm so that it faces upward) and rest your arm on the surface of the bench, with your elbow almost fully extended.

✅ Execution

  1. Keeping your arm supinated, exhale as you curl the dumbbell to your shoulder.
  2. Hold for a count of two and squeeze your biceps.
  3. Inhale as you lower the dumbbell until your arm is almost fully extended.
  4. Repeat for the desired number of repetitions.
  5. Repeat the exercise with your opposite arm.

🚨 STANDING BARBELL CURL

STANDING BARBELL CURL
STANDING BARBELL CURL

✅ Starting position

  1. Stand up straight holding a barbell using a shoulder-width supinated grip (palms facing upward). Your arms should be almost fully extended, and the barbell should be resting against your thighs.

✅ Execution

  1. Keeping your body still, exhale as you curl the barbell up towards your shoulders until your elbows are fully flexed.
  2. Once your elbows are fully flexed, allow your elbows to move forward a little (shoulder flexion), just until your forearms are vertical.
  3. Hold for a count of two and squeeze your biceps.
  4. Inhale as you slowly lower the barbell to the starting position.
  5. Repeat for the recommended number of reps.

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