Big biceps are what the vast majority of gym-goers strive for. Increasing your biceps is not as difficult as it seems at first glance.
Posted December 12,2021 in Sport.
Big biceps are what the vast majority of gym-goers strive for. Increasing your biceps is not as difficult as it seems at first glance. The main thing is to choose the right exercises that will engage all the muscle fibers of the biceps, and choose the right working weights to stimulate hypertrophy of the biceps muscle fibers. In order to engage all the muscle fibers of biceps you should perform exercises that perform all the functions of these muscles: flexion of the shoulder at the shoulder joint, flexion of the forearm at the elbow and rotation of the hand. Selecting the right working weights implies the possibility of technically correct execution of exercises. Also, choosing the right weights minimizes the risk of biceps injury. The biceps, or biceps brachii, is a muscle of the shoulder that consists of two heads, a long head and a short head. As written above, the biceps flexes the forearm at the elbow joint and the shoulder at the shoulder joint. It follows that the biceps will be engaged not only during exercises directly for the biceps, but also during exercises for the back. Therefore, in order to achieve the maximum load for the biceps, which will activate the growth processes of these muscles, you can try to train the muscles of the back and biceps in a single workout. In this article we will tell you about five exercises, thanks to which you will be able to pump up huge biceps.
Arm curls with dumbbells while standing (with supination).
This is one of the best exercises for biceps. While performing this exercise, all the functions of the biceps are performed, the consequence of which is the involvement of all the muscle fibers. To make this exercise as effective as possible, you can augment it with a peak contraction, which means that for several seconds (1-3 seconds) maximum tension is applied to the biceps when they are in contraction (in the upper point). Thanks to the peak contraction, biceps will get an additional load, which should activate their growth.
A classic exercise for the biceps, which is considered a basic exercise. This exercise should be performed with large weights in the range of 6 to 8 repetitions. When performing arm bends with a barbell you should prefer a straight bar, but if you have any problems with the wrists, you can perform this exercise with a curved bar as well. Arm curls with a barbell are a basic exercise for biceps.
The "Hammers" exercise or dumbbell arm bending with a neutral grip is a highly effective exercise that works not only the biceps but also the brachialis. Brachialis is located under the biceps and the development of this muscle contributes to a significant increase in arm volume and visual enlargement of the biceps. Since during the exercise "Hammers" the forearms are involved, this exercise must be performed with large weights.
The crossover arm curl on the upper block is one of the most isolated exercises for the biceps. With this exercise, you can achieve a biceps peak. For maximum effectiveness, this exercise can be supplemented with a peak contraction.
During this exercise, the biceps work less than the brachialis, so the reverse grip barbell arm curls are an exercise that is primarily aimed at increasing the brachialis. As written above, brachialis enlargement allows for a significant increase in arm volume and a visual increase in biceps. This exercise should be performed with medium or heavy weights.
Sports supplements are necessary for biceps growth