The biceps are
one of the most visible muscle groups in your body, the ones you can show off.
Even though they are in use daily, it is generally not enough to build them in
the way that a proper bicep workout can. Here, we will list the five most
beneficial exercises that make the best bicep workout for men a lot less work.
If you want to
know more about different workout regimen or looking for ways on how to lose weight naturally, just check out our list of blogs where we have talked about each of
these interesting topics.
Simple Exercises
for the Best Bicep Workout for Men!
Follow these
easy yet highly effective tips that will help you get your dream biceps:
1. Do Some Dumbbell Curls
This exercise is
the most simple one and is always a part of every bicep workout. If done
properly, it targets the bicep in the most effective manner. This is because
the muscle is directly affected by the action performed using the dumbbell.
Therefore, it is also suggested to use heavier weights while doing this
exercise.
Try it using
these Steps:
- Stand while holding a semi-heavily weighted
dumbbell in each hand, on your sides.
- Bring the dumbbells up to the position that
enables peak contraction of the bicep. Note that you need to place your
elbows in and keep your back straight as you do this. Try to rock back and
forth as little as possible.
- Lower and then repeat step 2 until you
cannot do so anymore.
Tip: In case you are unable to keep your
elbows or back straight, just keep one elbow above an incline bench and then
exercise it with your dumbbell.
2. Try the Hammer Curl with a Cable Rope
This is a favourite
among many young men who regularly perform bicep training. Its benefits include
an increased thickness in your arms, thanks to the consistent load on your
biceps that promotes their building.
Here’s how you
do it:
- Grasp the rope with one end in each hand
while it is joined to the machine.
- Face your palms towards each other and push
your elbows towards your sides.
- Bend your knees slightly, straighten your
back and plant your feet firmly on the floor.
- Curl the rope toward your shoulder while
ensuring that your elbows remain tucked in and your arms are stable.
- Pause for a bit and then lower the rope back
to the starting position.
3. Perform Some Chin Up Hangs
This exercise is
known as the Chin Cup Hang after Curls because that is when it is done - right
after one or more types of curls like the dumbbell curls, rows or the hammer
curls. Again, this is actually a simple exercise and must be included in the
best bicep workout for men, although it seems hard because it is done after
some form of curls. But doing this after those exercises, in the form of a
circuit, is all the more rewarding.
Follow these
steps:
- Begin with a semi-heavy weight set of
dumbbell curls, fifteen at a time.
- After one set is complete, hang from a bar
with your chin up for at least forty-five seconds. Make sure that your
chin is completely above the bar.
- Repeat this forty-five-second set at least
three more times.
Tip: If forty-five seconds seem too much
at first, either reduce the time or try to switch weights.
4. Time for Some Barbell Curls!
Barbell curls
are also quite effective as an exercise for building your biceps. The best part
about this and dumbbell curls is that you can fasten your progress by making
adjustments to the weight accordingly.
Steps to perform
this exercise:
- Pick a weight that is comfortable for you
and fix it on the barbell.
- Placing your feet firmly on the ground, keep
your back firm and straight.
- Tuck in your elbows and pull the barbell
upwards until you achieve peak bicep contraction.
- Lower the barbell and repeat till you cannot
go any further.
Tip: Adjust the distance between your
hands as you grip the barbell to get more results from this workout.
5. Finish Off Perfectly with the Chin-Up
This is another
wonderful exercise as it helps in more ways than one. For starters, you do not
need any weights for this, just a pullup bar you can install easily even in
your home. Also, performing this exercise affects your biceps, arms, shoulders,
and also your back as the body is pulled up.
As the muscles
of all these areas are worked on simultaneously, you get more results in less
time while the muscle groups of all these areas get trained to work
together.
Do Chin-ups with
these easy steps:
- Place both hands on the bar, shoulder-width
apart.
- Pull up your body while keeping your elbows
bent in.
- Lower your body and repeat.
Tips: If this exercise seems too easy,
simply increase the gap between your hands to increase the difficulty a bit. As
an alternative, you can also pause once you are at the top to decrease momentum
so that you have to work a bit harder in the process.
These five
exercises form the best bicep workout for men. You are sure to enjoy performing these exercises, especially as you
see results on a constant basis.
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