Get Huge Arms With The Best Bicep Exercises

Close Grip Chin Up

This is the king of biceps exercises. I personally love this exercise because it allows you to move alot of weight and it also gives your lats (aka wings) a hell of a workout. This should be a staple in anyones workout.With this exercise there are also other muscles that come into play instead of just the bi's and your lats. Those are called the stablization muscles and those are the ones that help you balance and stablize yourself as you ascend and descend from the chin up bar.

Barbell Curl

As far as isolation movements go, this is the best one there is when it comes to building big biceps. But i see alot of people at the gym who need to get their form corrected. The proper way to do barbell curls is to hold the barbell in front of you with a slight bend at your knees. Keep your elbows at your sides. Now without moving your elbows forward, curl the weight up as far as you can. If you do it correctly the bar should be somewhere in the middle of your chest and not all the way up by your chin. If its that high then you let your elbows swing too far out in front of you. when you lift the bar as high as you can, hold it and squeeze those biceps for one second. Lower the bar under control. Dont lower it down so far that your arms are totally straight. Bring the bar down and keep some tension on the bi's by lowering it about 85% to 90% of the way down to keep a slight bend of the elbows.

Dumbbell Curl

With these you can do alternate curls and work one arm at a time. You basically use the same form as the barbell curl. The added advantage here is that you can use a different grip. You can use a supinated grip which means that you start out with a neutral grip (palms facing your thighs) and then on the way up it allows you to twist it when you contract your bi's at the top. That seems to help in bicep development.



Incline Dumbbell Curl

This is a great exercise because it allows you to be a position to put a strech on your biceps. Sit in an adjustable bench an put it on an incline (not too steep LOL!). Let the dumbells hang at your sides. Bring them up one at a time or simultaneously. I think its harder when you lift them at the same time. Give it that slight twist and squeeze the bi's at the top. Lower under control and repeat. Guaranteed you will feel this tomorrow!

Hammer Curl

These target the brachialis muscle. Its that muscle right at the bottom of the bi's and at the beginning of the forearm. Its kinda where the biceps end and the forearms begin. When that muscle is developed it can add alot of muscularity to your arm and make your bi's and forearms look bigger.

Hammer curls are just alternate dumbell curls except that your grip stays neutral (with your palms facing your thighs). You raise the dumbells and feel the contraction for a second and lower under control and repeat.

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