Top 10 Best Biceps Workout For Massive Size

Top 10 Best Biceps Workout For Massive Size.

Best Biceps Workout : Do you guys want big biceps..? well.. you'll are at right place.

Add all these exercise in your routine to get massive biceps.

1. Hammer Curl.

The hammer curl is a great exercise for the biceps and forearms. Set up by grasping a set of dumbbells and standing straight up with the dumbbells by your sides. You should be using a neutral grip, meaning your palms are facing your body. Bend your arms slightly to take tension into the biceps.

Hammer Curls are important because of the way they work your arms. ... Along with the biceps, these two muscles work together to flex the arm at the elbow. Hammer Curls help build the brachialis and brachioradialis in a way other curl variations simply do not, allowing you to develop additional strength and size.

The way you should do it : The palms of the hands should be facing your torso. This will be your starting position. Now, while holding your upper arm stationary, exhale and curl the weight forward while contracting the biceps. Continue to raise the weight until the biceps are fully contracted and the dumbbell is at shoulder level.

2. Band Curl.

Your entire body can get a workout with resistance band exercises. Using the bands forces your body to maintain stability throughout an entire movement. This engages multiple muscles simultaneously, so your entire body gets a workout in a short period of time.

Resistance Band Bicep Curl is a unique and fun way to strengthen your biceps without picking up dumbbells or barbells. This exercise uses the resistance of the band to make your biceps engage and contract allowing you to tone and strengthen your arms without even holding a weight. This can be a great tool for those who have injuries in their wrist or other issues that prevent them from holding weights.

The way you should do it : Stand with both feet on resistance band holding handles long next to your sides with palms facing forward. Slowly curl hands up to shoulders, squeezing biceps and keeping elbows next to your sides. Slowly release arms back down to starting position.

3. Incline Dumbbell Curl.

Since the long head of the biceps makes up the majority of the biceps peak and the incline dumbbell curl better targets the long head, the incline dumbbell curl is the best exercise for maximizing the biceps peak.

The way you should do it : Grab a pair of dumbbells and lie with your back against a bench that’s set to a 45-degree incline. Without moving your upper arms, bend your elbows and curl the dumbbells as close to your shoulders as you can. Pause, then slowly lower the weight back to the starting position. Each time you return to the starting position, completely straighten your arms.

4. Decline Dumbbell Curl.

Lying chest-down on a bench really isolates the biceps since you don’t have to maintain as much tension in your legs and core muscles as you do when you stand. Use various grips in this position to zero in on different parts of your biceps.

The way you should do it : Allow your arms to hang fully extended with your palms facing toward one another. Step 2 Curl the dumbbells toward your shoulders. Raise them as high as possible while maintaining constant tension on the biceps. Pause, then slowly lower dumbbells back to the start position.

5. Drag Curl.

The drag curl is an isolation pull exercise targeting the biceps brachii, which is comprised of the short and long heads. The brachialis (lower bicep), brachioradialis (upper-outer forearm), posterior or rear deltoid, and anterior or front deltoid act as supporting muscle groups during this movement. 

The way you should do it : Grab a barbell with a supinated grip (palms facing forward) and get your elbows close to your torso and back. This will be your starting position. As you exhale, curl the bar up while keeping the elbows to the back as you Drag the bar up by keeping it in contact with your torso.

6. Close Grip Curl.

Close grip barbell curls is one of the best mass building exercises for your arms. It’s very effective for increasing strength and building rapid growth in both the inner and outer heads of the biceps muscles (bicep brachii). With the close grip, also referred to as a “narrow grip”, the long head of the bicep muscle is emphasized more with the positioning of the hands with this movement.

The way you should do it : Hold a barbell with both hands, palms up and a few inches apart. Stand with your torso straight and your head up. Your feet should be about shoulder width and your elbows close to your torso. This will be your starting position. Tip: You will keep your upper arms and elbows stationary throughout the movement. Curl the bar up in a semicircular motion until the forearms touch your biceps. Exhale as you perform this portion of the movement and contract your biceps hard for a second at the top. Tip: Avoid bending the back or using swinging motions as you lift the weight. Only the forearms should move. Slowly go back down to the starting position as you inhale.

7. Cable Hammer Curl.

Just like the dumbbell hammer curl, this biceps exercise will hit your brachialis to build thickness in your arms. But unlike the dumbbell version, the cable machine keeps a more steady and constant load on the biceps for longer, which may elicit more growth.

The way you should do it : Hold both ends of a rope attached to the low pulley of a cable machine. Press your elbows into your sides with your palms facing each other. Keep your feet shoulder-width apart, your torso upright, and your knees slightly bent. Keeping your arms stable throughout the move, curl, the rope toward your shoulders, Pause, and reverse the movement to return to the starting position.

8. Ez-Bar Preacher Curl.

Preacher Curl Target Your Brachialis. Whether you perform the preacher curl with a dumbbell or barbell, standing or sitting, the target muscle of this exercise is the brachialis muscle, which is part of your lower biceps. The brachialis aids the flexion of your elbow.

The way you should do it : Grab an EZ-bar with your hands six inches apart. Rest your upper arms on the sloping pad of a preacher bench and hold the bar in front of you with your elbows slightly bent. Without moving your upper arms, bend your elbows and curl the bar toward your shoulders. Pause, then slowly lower the weight back to the starting position.

9. Chin-up.

Chin-ups are an effective exercise for the abs as well, especially when you add load. And you will add load. The chin-up, performed with a neutral or supinated grip, is the foundational mass-building exercise for biceps, lats, and all the supportive upper back musculature.

The way you should do it : Grab a chin-up bar using a shoulder-width underhand grip and hang at arm’s length. Squeeze your shoulder blades down and back, bend your elbows, and pull the top of your chest to the bar. Pause, and slowly lower your body back to the starting position.

10. Seated Cable Row.

When you sit and row instead of stand and row, your biceps are in the direct line of the pull so they work extra hard during each rep. The seated cable row is an isolated exercise that targets the middle and upper back. This movement also improves shoulder muscle balance and corrects posture. 

The way you should do it : Sit at a seated cable row station with your feet on the platform and your knees slightly bent. Grasp a V-bar with your palms facing each other. Keep your back flat and pull your shoulders back as you pull the bar toward your torso.