10 Best Compound Exercises For Massive And Bigger Biceps
We have compiled a list of the best workouts that will make you boast
about your biceps sooner than the usual. Just make sure you do each
routine slowly and controllably. Just carefully follow the descriptions of
each routine as well as the schedule, especially for beginners
First Routine: Close Chin Up
This is similar as the usually chin ups done on a bar, except that you
have to keep your hands closer together, as you use the strength in your
arms in pulling your body off the ground
Second Routine: Standing Barbell Curl
As the name implies, this routine is accomplished through standing up.
One holds the barbell with both hands facing away from the body, with both
arms extended to the thighs. One then curls the bar upwards, and towards
the body, as the elbows are flexed or bended
Third Routine: Preacher Curls
These are done with a barbell however they are seated on a preacher
bench. Meanwhile, while sitting, the barbell should be gripped with the
underhand gripping elbow being extended with hands about a shoulder width
apart. The bar is then curled towards the shoulders
Fourth Routine: Dumbbell Curls
Performed similar to that of a standing barbell curl, but with an
exception: the dumbbells should naturally fall a little to one’s side in
contrast to having let it fall straight in front of your thighs
Fifth Routine: Hammer Grip Curl
This can be accomplished through standing or sitting. The rest of the
actions are that of a dumbbell curl but the grip of the hands are facing
towards one another instead of facing the body. The weights are then
curled up keeping the knuckles facing one another
Barbell Curl
The first biceps exercise to perform is barbell biceps curls, which
will also allow you to overload those biceps with a heavy weight. Most
trainees are slightly stronger when lifting a barbell versus a set of
dumbbells, so this is a great one for maximum strength
development
When doing the exercise, the primary thing to focus on is that you're
not cutting the movement pattern short at all, and that you're not
allowing momentum to cause you to lean backward as you hoist the
weight upwards
This is one of the most common mistakes with this exercise—momentum
performs more of the work than your muscles actually do. If you
perform it in a slow and controlled manner, that should reduce the
chances of this happening significantly and allow you to place a
higher intensity deep within the muscle fibers
Dumbbell curls
Stand with your feet shoulder-width apart. Hold dumbbells in either
hand at your sides, with your arms fully extended and your palms
turned in. Curl the dumbbells to your chest
Do between 6 and 8 reps and 2 sets. Increase to 3 sets after a week
or two. After that, you can increase the weight of the dumbbells
If you don't have dumbbells, you can also use kettlebells or
barbells
Incline dumbbell curls
Sit on a workout chair at a 45-degree incline. Place your feet on the
floor and hold the dumbbells at your sides with your arms fully
extended. Alternate your hands and curl one dumbbell at a time. Curl
until the dumbbell is level with your shoulder and your elbow is
totally bent, then slowly lower the dumbbell back to the starting
position
Do between 6 and 8 reps and 2 sets. Increase to 3 sets after a week
or two, then add more weight as you get stronger
You may find that you'll have to use a lower weight for this exercise
than you use for regular dumbbell curls. That's not an issue; the
inclined position makes it more difficult to lift, so your biceps are
still getting a great workout
Concentration curls
Sit on an exercise seat with your feet flat on the ground
shoulder-width apart. Lean forward so that your right elbow is
touching the inside of your right knee, and your arm is fully
extended. Curl the dumbbell toward your chest, keeping your elbow in
the same spot
You can place your opposite hand on your opposite knee for
stability
Do between 6 and 8 reps and 2 sets, then repeat with your left
arm
Chin-ups
This exercise may be difficult at first, but it's an excellent way to
increase the size of your biceps. Grip a bar with your hands placed
shoulder-width apart and your palms facing you. Cross your feet and
lift your body until your chin is higher than your hands. Slowly lower
your body back to the starting position
Do between 6 and 8 reps and 2 sets. Increase to 8 - 12 reps and 3
sets once you have gained strength
To increase the intensity of this exercise, wear a weighted belt. Add
more weight as you get stronger over time
