Who isn't dreaming of having impressive-looking arms? Most of us do. But transforming your arms into massive guns requires hard work and dedication. It's more than just hitting the gym, doing a few bicep curls, and expecting instant results.
It's about finding the correct exercises to work your biceps from all angles and push them beyond their limits.
Biceps are one of the most noticeable muscle groups; everybody wants their biceps to be bigger and stronger. A well-defined set of biceps enhances the aesthetic of your arms and makes it easier to perform daily activities.
This blog post will share the top five best bicep exercises to help you achieve those massive arms you've been dreaming of, along with using an arm blaster for the biceps.
But before that, let's have a look at the biceps anatomy and bicep functions:
Anatomy of Bicep Muscles
The anatomy of the bicep muscles is fascinating. At the core of the bicep muscle group lies the biceps brachii, which is responsible for elbow flexion. This muscle has two heads: the long head and the short head.
The long head originates from the supraglenoid tubercle of the scapula bone and passes through the shoulder joint. On the other hand, the short head originates from the coracoid process of the scapula bone.
The two heads converge to form the bicep tendon, which attaches to the radius bone in the forearm. Deep within the biceps brachii muscle lies the brachialis muscle, which is responsible for elbow flexion when the arm is pronated.
Understanding the anatomy of bicep muscles is crucial for fitness enthusiasts and athletes alike to maximize their physical performance.
Functions of Bicep Muscles
The bicep muscles have some crucial functions when it comes to everyday movements. These muscles are responsible for the following functions:
Elbow Flexion: The biceps brachii is responsible for bending the elbow joint and moving the forearm towards the shoulder. This movement is essential in lifting weights or pulling objects towards you.
Shoulder Movement: When the arm is flexed, the bicep brachii's long head helps to rotate the humerus (upper arm bone) inward and move it up and down.
Forearm Rotation: The biceps brachii also helps to rotate the forearm outward when it’s in a flexed position. This action helps with turning doorknobs or unscrewing nuts and bolts.
5 Best Bicep Exercises for Massive Arms
Now that you understand bicep muscles' anatomy and function let's look at the five best exercises for massive arms.
1. Barbell Curls:
No bicep workout is complete without the classic barbell curl. This exercise is a staple in most bicep routines and for a good reason. It's versatile and challenging, but it's essential to perform with proper form.
How to Do It?
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Stand with your feet shoulder-width apart, grasp the barbell with an underhand grip, keep your elbows tucked in, and curl the bar towards your chest while exhaling.
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Lower the weight slowly to the starting position, taking three to four seconds to complete the motion.
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Repeat for three sets of ten reps.
2. EZ-Bar Preacher Curl
The EZ-Bar Preacher Curl is a great exercise that targets your biceps and helps build strength. By performing this exercise, you can specifically work on your biceps without involving your back or shoulders.
This exercise strengthens your biceps and improves your grip and overall upper-body strength. If you want to develop bigger and stronger biceps, this exercise should be a part of your workout routine.
How to Do It?
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You need to sit on an angled bench with an EZ-Bar in your hands to perform this curl.
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Rest your arms on the pad and bring the bar to your chin using your biceps.
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Repeat this movement for a few reps to feel the burn in your biceps.
3. Reverse Grip Bent Over Row
If you want to target your back muscles and improve your posture, the reverse grip bent over row is an excellent exercise to incorporate into your routine. Not only does it work the lats, traps, and rhomboids, but it also engages the biceps and forearms.
How to Do It?
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To perform the exercise, stand with feet shoulder-width apart and knees slightly bent.
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Hold a barbell with a palms-down grip in front of your thighs, and place your hands close together.
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Next, lean forward at the hips, keeping your back straight until your torso is almost parallel to the floor.
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From here, pull the bar towards your stomach, squeezing your shoulder blades together, and then slowly release the weight back down.
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Repeat for several sets of 8-12 reps, gradually increasing weight as your strength improves.
4. Concentration Curls
Concentration curls are an isolation exercise that targets the short biceps head located on the inner part of your arms. Performing this exercise seated allows for a better range of motion and isolates the bicep muscle.
How to Do It?
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Sit on a bench, grasp a dumbbell with an underhand grip, and rest your elbow on your inner thigh.
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Curl the weight towards your chest, pause for a second, squeeze your bicep, and lower the weight slowly.
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Repeat for three sets of ten reps.
5. High Cable Curl
The high cable curl is an excellent exercise for developing your bicep muscles. This exercise targets the biceps' long head, which helps create a more defined and aesthetic arm.
The high cable curl has several benefits, including increasing upper body strength, developing bicep muscles, and improving overall arm definition.
How to Do It?
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Stand tall with your feet shoulder-width apart to perform the exercise, facing a cable machine.
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Attach the straight bar or rope handle to the high cable connection.
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Grab the bar or handle with your palms facing up and your hands shoulder-width apart.
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Curl the weight towards your shoulders, keeping your elbows tucked at your sides.
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Hold for a second, then lower the weight to the starting position.
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Repeat for several repetitions, and then switch sides.
The Bottom Line
Achieving massive arms requires hard work, dedication, and the right exercises. These five best bicep exercises will help you build impressive guns by targeting your biceps from all angles. Performing each exercise with proper form, control, and focus is crucial.
Additionally, incorporating different bicep exercises into your workout routine can help avoid plateaus and promote muscle growth. Remember, listening to your body and allowing for adequate rest and recovery is essential. Now that you have the tools to build massive biceps, it's time to start working towards your goals.
