Certain unique bicep exercises are a key part of any fitness program regardless of the type of results you want for your biceps. Most people will use various exercises primarily to increase the muscular development, size, and strength of the biceps muscles.
Part of this includes the development of the much sought-after bicep peaks.
No other muscle will get as many comments from people as your biceps.
A lot of attention has always been given to this muscle but it is very difficult to get the bicep peaks you may want.
For you to be able to grow those bicep peaks to their maximum potential it is essential to utilize a wide range of specific bicep exercises to constantly jolt the muscles to grow.
You sometimes will have to test a variety of exercises for biceps muscles especially as your biceps begin to develop.
This is probably the biggest problem when it comes to trying to get bicep peaks – a lack of variation.
Using a variety of different exercises at specific points in your bicep workouts will help to target different parts of your muscle resulting in much greater growth and development.
There are a wide variety of bicep exercises that you can do but not all are effective for size, strength and muscularity. Some can be performed sitting down, standing, on an incline bench or lying down.
You can also use a number of different types of biceps exercise equipment or machines that can be found in most gyms. This includes barbells, dumbbells, cable machines, different types of bars, a preacher bench, free weight machines, etc.
The main issue with a lot of exercises for biceps muscles is that they work your biceps in the exact same manner.
Here is an example: DB curls from both a standing and seated position. These 2 bicep exercises should not be performed during the same workout session because they stress your muscles in the exact same manner.
To get bicep peaks you must use biceps exercises that will target your muscles from every angle possible in order for full muscle fiber recruitment.
This is a common problem because even a lot of the trainers you find in gyms think that all you have to do is bicep exercises that curl your arm and this will help your development.
Lifting weights in this manner never help you build your arms, it's a complete waste of time.
It will also lead to incomplete development and a muscle imbalance in your biceps.
Another key mistake that a lot of people seem to make when executing exercises for bicep muscles is they tend to sacrifice good form and lifting technique in order to lift more weight.
Bad form with any exercises will not target your muscles properly which can result in a serious lack of improvement and can lead to serious injury as well.
Bad form while doing exercises for bicep muscles for the most part refers to swinging the weights, rounding your shoulders, using your back, etc. But it also refers to not using a full range of motion.
When performing any exercises for bicep muscles you must lower the weight until your arms are fully stretched before raising the weight up again.
Your biceps are used a number of ways when using other upper body exercises but isolation work is necessary to put proper stress on your biceps to get full muscular development.
Depending on your proportions, genetics, bone structure, etc. it may be easier for some people to develop good arms than others. However, despite the fact that everyone is different you still can improve upon what you currently have if you use the proper exercises for bicep muscles in the proper manner.
Never be concerned about what someone else is doing in the gym and what their biceps look like, just concentrate on what you're doing.
Here are some of the best exercises you can do in order to get those bicep peaks you so desire:
Incline Dumbbell Curls: This is a key exercise for overall biceps development. It's also one of the most effective for isolating the long head of your biceps.
For incline dumbbell curls you'll need an incline bench and a set of dumbbells.
You can vary the angle of the bench to increase muscle fiber recruitment.
Also, if you detect your head lifting up from the bench when you do incline bicep curls you can place something under your neck such as a towel that has been rolled up to see if that helps. Keeping your head down against the bench will help you maintain proper form.
Standing Barbell Curl: For barbell curls you of course will need a barbell and some weight plates.
Preacher Curls: You'll need to use a preacher curl bench for this exercise. The pad at the top of the preacher bench is there for a reason. It helps to compel you to maintain a stationary position for your elbows, as well as give you a stable base for the exercise.
If you use dumbbells then the same rules will basically apply. However, the only difference is that you will be working one arm for a set then switching to your second arm.
Seated Zottman Curls: Seated zottman curls are major bicep exercises for overall size and strength.
Bicep exercises like the zottman curl will most likely take you a week or two to master, but it's worth it.
Reverse Incline Curls: You will need an incline bench and a set of dumbbells for this exercise. Adjust the incline bench so it's at a 60 to 70-degree angle.
Seated Dumbbell Curls: To begin this exercise grip a dumbbell in each hand and sit on the edge of a flat bench, letting your arms hang straight down beside you. With your palms facing forward curl the dumbbells up.
Concentration Curls: While seated on the edge of a flat bench, open out your legs like you are making a big "V" with your legs and lean slightly forward. Grip a DB, one arm at a time and make sure your palm is pointing up.
You need to concentrate on the contraction of the biceps and on strict form to make the exercise effective.
Learn about the Best Bicep Workouts that will finally give you the size, strength and development you want.
Don't make the same mistake as so many others when trying to get big bicep peaks.
Make sure you pay strict attention to selecting the proper exercises for biceps size, strength and physical development.
You need to determine your goals then select the bicep exercises that are going to get you there, right from the start.
Performing the proper bicep workouts is critical because there's a big difference between how various bicep exercises will affect your arms. The exercises listed above are the best for over-all biceps development and will indeed help you reach your goals.
Do you use any unique and effective bicep exercises in your program? What was your experience with these bicep exercises? What results did you notice? Do you have a good or a bad story to tell about your own experience with certain bicep exercises? Or do you have some good information that we may have missed? Let others know!
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