The idea of having big and bulging biceps fantasizes almost every gym-goer out there. They all wish to know about the best bicep exercises to build muscle. Have you ever looked in the mirror and wondered if you could ever get the big guns? If yes, you have landed at the right place.This detailed guide explains all you need to know about working out the bicep and getting a body you could flaunt. Many of us start lifting heavy barbells abruptly, working out continuously, thinking we may get the biceps of our dreams. Eventually, our muscles tire, and we lose the motivation to keep going. Why? Because most of us are not following a proper bicep workout plan and aren’t aware of the steps to warm up. If you have faced a similar dilemma, it’s time to revamp your workout routine. Dive into this article and discover how to work out the biceps correctly.
Lower biceps are the most underrated muscle groups in biceps workouts. Most of us tend to focus on building the upper muscle. As a result, our arms appear bulky on the front but lanky from behind.
Focusing on the lower bicep workout is important to avoid making our arms look funny. It tends to tone our arms and make them appear sculpted. Before hitting the gym, it is crucial to consider the following tips to build your lower biceps properly.
It would help if you did specific exercises like preacher curls that place more tension on your lower biceps as the lower muscles work harder to lift the weight.
Implementing these strategic tips will help you to get amazing results within weeks. Here is an example of an exercise that will help to strengthen the lower biceps:
Another great exercise for lower muscles is the cable concentration curls. It resembles preacher curls but is tough as the cable constantly engages your biceps. Also, your lower biceps keep working when your elbows are locked out under a constant stretch by the cable.
Follow the steps below to perform cable concentration curls properly.
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Now that you have learned about the most effective exercises for lower muscles explore the most favored bicep workout routine for building upper biceps. Here are some of the best upper biceps exercises to help you get started.
Biceps Curls are one of the most common workout routines for building your upper arm (1). When people search for how to work out their biceps online, they often come across biceps curls. We all usually start our arm workouts with the standard bicep curls.
To make them more effective, you must follow the steps below.
Single Arm Row is an ideal back and bicep workout routine if you want to engage your back muscles too. This workout engages the larger back muscles along with your biceps.
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Stretching arms after a strenuous biceps workout is an important activity that people often ignore. As a result, they suffer from DOMS and reduced mobility. Many people believe stretching to be a pre-workout routine. But in reality, stretching after your workout relieves muscle tightness, ultimately preventing muscle injury (2).
The following are some of the stretches you must do to relax your biceps.
Standing Biceps Stretch may help you to relax your biceps, chest, and shoulders.
Another easy yet effective stretch is the Cross-Body Shoulder Stretch for stretching your arms and shoulders.
Warm-ups are the most important part of any workout routine. Warming your muscles before a hard workout prevents the onset of DOMS. Warm-ups help raise the body temperature slowly, improve blood circulation, and increase mobility (3).
Before starting a biceps workout, here are some of the stretches you must do:
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Understanding the biceps’ anatomy is essential to making them grow bigger. Many people fail to do enough research before starting their biceps workout and target only one part of the muscle. Before learning how to work out the bicep, it is crucial to learn about biceps anatomy (4).
Simply put, the biceps muscle comprises two parts: the long and short heads. Both parts are located on the front of the forearm bone, the humerus.
Apart from these, there is Brachialis, an upper-arm muscle lying beneath the biceps responsible for flexing the elbow joint. Exercising Brachialis increases the overall size of your arm. Then, there is Brachioradialis, the largest muscle in the forearm responsible for flexing the elbow.
Now that you know about biceps anatomy, learning to exercise all these muscles is important to get better results. Below are some bicep workouts for mass exercises targeting a particular muscle group in the biceps:
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Getting bigger and stronger biceps requires concentration, perseverance, and following the right workout routines. By learning more about how to work out the bicep and targeting each muscle in your biceps, you can easily sculpt your biceps and give them a refined look.
This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!