3. Reverse Grip Rows
Reverse Grip Rows will place a greater stress and pressure on the biceps as opposed to straight rows – this makes them better at targeting the bicep muscles. Once again, isolating the biceps specifically is the best way to maximize muscle growth – making this another excellent addition to your bicep workouts.
To perform Reverse Rows, hold a barbell with a supinated grip a bit more than shoulder-width apart. Keep your feet hip-width apart and your knees slightly bent. Bend forward at the waist slightly, and keep your back straight and your chest up. This will be your starting position. Pull the barbell to your torso by flexing the elbow and retracting the shoulder blades. Avoid jerking the weight backward by extending your back or hips. Reverse the motion to return the weight to the starting position.
4. Standing Biceps Cable Curl
Cable curls are an excellent way to take care of that deep tissue muscle fiber. Because of the constant tension from the cable – hitting that area of your biceps is a perfect way to really bulk up those muscles as you train. You can also use a rope attachment to mix up the workout and really maximize how you pump your arms up.
Stand up with your torso upright while holding a cable curl bar that is attached to a low pulley. Grab the cable bar at shoulder width and keep the elbows close to the torso. The palm of your hands should be facing up. This will be your starting position. While holding the upper arms stationary, curl the weights while contracting the biceps as you breathe out. Only the forearms should move. Continue the movement until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a second as you squeeze the muscle. Slowly begin to bring the curl bar back to starting position as your breathe in. Repeat for the recommended amount of repetitions.
You can also perform this movement using an E-Z barbell attachment or single handles.
5. Biceps Concentration Curl Variation
Concentration curls meet pec crossovers. If you do this exercise while sitting, you will strongly prevent the amount of moment that goes into the execution of the exercise – one again isolating and emphasizing the bicep muscle. The concentration curl crossover will help you to build bigger biceps and a more muscular chest, you will have to intensely train both muscle groups. Concentration curl is a hybrid, athletic exercise that combines the best elements of each movement to help you build bigger pecs and arms at the same time.
To set up for this exercise, grab a single dumbbell and lean forward at the waist. Let your arm that is holding the dumbbell simply hang between your legs and support your upper body by placing your opposite hand on your knee. Begin the movement by attempting to lift the dumbbell up and across your body while keeping your elbow relatively straight. This will engage the chest and create an intense contraction as you lift the dumbbell against gravity.
Next, as you reach the limit of your movement across your chest…finish by curling the weight with your biceps. This will keep the arm moving into even more adduction across the chest while engaging the biceps at the same time. Try to move the dumbbell as quickly as you can to make this as explosive an exercise as possible.
If you do this right, you should be able to train your biceps and chest to work together synergistically to be more athletic and functional when needed. This can be seen, as demonstrated in the video, when attempting to steal a base or get off to a fast start when sprinting. You can also see the two muscle groups work together when throwing a punch, particularly an uppercut.
Regardless of whether you intend on applying the strength gained through training this concentration curl exercise hybrid more functionally or not, you will still see some impressive muscle size gains in both the chest and biceps from doing it.
With these best 5 exercises, you should already be on the path to truly enormous biceps. Once you start to notice the difference – feel free to show them off!