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If you’re looking for a way to build bigger biceps, you’ve come to the right place. This comprehensive guide to bicep workouts will walk you through building up your biceps in no time. We’ll discuss proper form, exercises that target different areas of your biceps, and ways to stay motivated while working on your fitness goals. So let’s get started!
The Anatomy of a Bicep Workout
Regarding bicep workouts, four main muscles need attention: the brachialis, which runs underneath the biceps; the brachioradialis, located outside the forearm; and the two heads of the biceps brachii — short head and long head. To effectively build all four muscles, it is essential to use a variety of exercises that target each muscle group. Here are some basic activities that should be included in any comprehensive bicep workout program:
Curls –
This is one of the most common exercises for targeting the muscles in your biceps. It can be done with either dumbbells or barbells. To ensure you’re doing this exercise correctly, keep your elbows close to your body and focus on squeezing at the peak of each rep. As a bonus, this exercise can also help strengthen your shoulder joints and rotator cuffs!
Hammer Curls –
Hammer curls are similar to regular curls but focus more on strengthening your brachioradialis muscle than just your biceps brachii muscles. To do this exercise correctly, hold a pair of dumbbells with palms facing inward and alternate curling each arm up towards your shoulder without rotating at the elbow joint. Once again, focus on squeezing at peak contraction for maximum results!
Chin-Ups/Pull-Ups –
This exercise requires more upper body strength than curls but will work those arms (as well as the back). To perform this move correctly, start by grabbing onto a pull-up bar with hands slightly wider than shoulder-width apart and palms facing away from you (chin-ups) or towards you (pull-ups). Then pull yourself up slowly until your chin is above bar level before slowly descending back into starting position. Make sure not to swing when doing this exercise, as it may cause injury!
Preacher Curls –
Preacher curls are excellent for isolating those innermost fibers in both heads of your bicep brachii muscles while minimizing strain on other parts such as shoulders or wrists. To perform this move correctly, sit at an incline bench gripping the EZ curl bar with palms facing away from you, then slowly curl upwards until forearms are vertical before returning down into starting position and controlling weight throughout the entire movement!
Bicep Workout Volume
Try 8 – 12 reps of 3 – 6 sets of 75% of your one rep max with a rest time of 30 to 60 seconds. The bicep is a smaller muscle and can recover faster than large muscle groups. This is mainly because of anatomy and physiology. Smaller muscles require lesser calories and resources.
Progressive overload and intensity is always the key to working out. Therefore don’t worry about where you start. Instead, ensure you increase the weight, reps, and sets as you adapt to the workout. Stay flexible and communicate with your body by sending signals with your training and watching how your body responds to your movement.
Finally, your body is the ultimate trainer. It will tell you the best workout by how it responds during and after the training. Just make sure you are paying attention and following your body’s lead. You can also use any pulling compound lift, like the deadlift or back rows, to build the biceps while building other muscle groups.
Conclusion of a Comprehensive Guide to Bicep Workouts
Whether you’re just starting bicep workouts or gearing up for competition season, these exercises can help your fitness routine. With proper form, consistency, and dedication, you’ll be showing off those guns before you know it!
Plus, having strong arms can improve posture, decrease the risk of injury during other activities, and even help prevent carpal tunnel syndrome! So what are you waiting for? Start building those beautiful bulging biceps today!
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