How to make best biceps muscles
Biceps are the only area which will be noticeable in shirt, t-shirt etc. To build muscular biceps is not an easy job, but if you will do best bicep building exercises & proper workouts then you will easily get a good biceps.
Best biceps exercises:
Barbell Curls:
Barbell curls is a first choice for all bodybuilders to build bigger & muscular arms, but proper exercise is very important to ensure maximum results.
Start your biceps workout with heavy barbell curls. Hands shoulder width apart and grab the bar with an underhand grip. Curls the bar up & feel a good bicep contraction at the top. Now extend your hand and get back to starting position.
While doing this exercise keeps your elbow stationary, avoid jerky movements and bending or leaning forward cut the range of motion.
Seated dumbbell curls:
The proper procedure is, sit on the edge of a bench and holding a dumbbell in both hands then curls the arms to maximum contraction. Lower the dumbbell in the same pattern and extend your arms fully.
Preacher curls:
This exercise builds the lower end of biceps and develops a biceps peak.
Sit on the preacher bench and hold the bars. Now up the bar like standard barbell curl. When you lower the bar slowly, you will be feeling constant stress throughout the movement.
Concentration curls:
Arnold Schwarzenegger made this exercise very popular. It is one of the best exercises to develop biceps peak.
Sit on the bench, then bend down at your torso holding a dumbbell in your one hand and put your other hand on your knee. Curls your arms to the maximum and get back to starting position.
Concentration curls are shape builder, so go as heavy as possible, but proper workout is more important.
All these exercises are the most important part to build overall muscle mass in the biceps.
Other optional bicep exercises:
Arm blaster curls, 3 part curls, incline dumbbell curls, hammer curls, lying dumbbell curls, cable curls, reverse curls, machine curls and alternative dumbbell curls.
