Strong biceps are a status symbol not only for self-professed bodybuilders. When we think of strong arms and power in the upper body, we automatically think of the muscle on the inside of your arms.
Find out how to get strong biceps that not only look like they have more power, but also have more power here.
The 5 best exercises for biceps
Hammer curls
This exercise for the biceps is killer because it's not only an interesting variation of veteran curls, but it primarily trains the brachialis in your arm. This is also - uncharacteristically for the biceps - visible in the front.
With these curls, you hold the barbell lengthwise, parallel to your line of sight, and hold it like this for the entire execution. Hammer curls with dumbbells are a good exercise for standing.
More than just biceps - comprehensive dumbbell exercises
Concentration curls
This exercise is not only ideal for the gym, but also perfect for home. The only condition is that you are already warm.
While sitting, perform the curls with one arm and elbow resting on the thigh. Constantly and meticulously check your posture. The point is to perform the curl with a free dumbbell absolutely safely.
Few repetitions with moderate weight are the key to success. Reduce the weight if necessary, the form is essential here.
Tight pull-ups
If you grip tightly and on forward facing handles when doing pull-ups, the pull goes much more on biceps than latissimus and back. This makes chin-ups a little easier, but especially makes your biceps grow rapidly. All you need is the right pull-up bar.
Spider curls
For this exercise you need a barbell or a dumbbell. For the spider curls, lie on a narrow incline bench, make sure you lock your feet and stand securely.
Lying on the incline bench like this, just perform curls with the barbell, being careful not to get any momentum from your shoulders and elbows.
Halway Up and Halfway Down
A good exercise to finish the biceps workout is this double exercise. Here you divide the curls into the lower half and the upper half.
For both halves, make sure to stop the barbell cleanly in the middle. Use moderate weight on the dumbbells and guide both arms at the same time.
The perfect exercises for big, defined biceps
With these exercises, you'll not only train big and strong biceps, but you'll also add some much-needed variety to your workout.
Find your right dumbbells at an unbeatable price now!
Editors fitnessmarkt.de (EA)
Photo credit: #135845464 Prostock-studio / stock.adobe.com
Published on: 14 August 2019