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No physique is complete without a set of sleeve-stretching biceps.
Jordan Wheeler here from Blue Star Nutraceuticals and today I’m going to cover the 9 best biceps exercises there are to start building hulk-like arms today!
Ready to change your life, one curl at a time?
This is The 9 Best Biceps Exercises, Period. Let’s get to it.
Biceps are notoriously difficult to continually add mass and strength to because they adapt and recover to stress very quickly – so when it comes to building monstrous biceps – it’s important to consistently challenge your muscles with new stresses and exercise variations.
Exercise #1: Barbell Curls (Variation)
Just remember to keep your elbows close to your sides and keep your back perpendicular with the floor – don’t cheat and lean back as you curl, or you’re just going to be working your lower back rather than your biceps. – As an added challenge for these, try using an Axel Bar or Fat Gripz to tax the forearms and grip strength even more.
Exercise #2: Offset Grip Dumbbell Curls
Choke up your grip on the dumbbells so your thumbs are closer to the end of the dumbbell. Then curl the weight up and turn your wrist outwards as you curl to the top.
Exercise #3: Incline Bench Spider Curls
Set up an incline bench about 45 degrees, press your chest against the pad with your arms hanging down on either side of the bench and curl the weight up. Keep your chest pressed against the pad as this will prevent you from cheating and swinging the weight up with your low back – forcing your biceps to take over all the work.
Exercise #4: Incline Dumbbell Curls
This setup is exactly like the Incline Bench Spider Curls but this time you will place your back against the pad – retract your shoulder blades and keep your chest up to prevent yourself from cheating – let your arms hang down behind your torso and curl the weight up as high as you can without letting your elbows drift forward.
Exercise #5: Zottman Curls
Grab a pair of dumbbells, only about 70% of the weight you would normally use for dumbbell curls. Curl the weight up to the top, then rotated your wrists so your palms are facing down and slowly lower the weight, at the bottom rotate your palms back upwards and repeat. The key here is to squeeze hard at the top then really fight the flex and slowly lower on the eccentric portion of the movement.
Exercise #6: Lying Cable Rope Hammer Curls
Attach a rope to a seated cable row setup and lie back on the bench so only your shoulders and head remain elevated off the seat. Keep your elbows close to your body and curl the rope up towards your chest with a hammer style grip. This will keep constant tension on your biceps and brachialis and help build some massive biceps peaks. Remember to keep your back against the pad the whole time and don’t swing your upper body in an attempt to cheat curl more weight.
Exercise #7: Cable Overhead Double Biceps Curl
Stand in the middle of a cable crossover machine with the pulleys set to their highest setting. Then just like you’re doing a front double bicep pose on stage – curl the weight in towards your head turning your wrists back – remember to keep your chest up and elbows forward – then fight the flex and slowly extend your arms back out to get a stretch in the biceps.
Exercise #8: Concentration Curls
Grab a dumbbell in one arm, torso bent to 90 degrees and curl the weight between your legs allowing your arm to hang straight down at the bottom and curl up, squeezing hard at the top – remember not to cheat by resting your elbow on your thigh.
Exercise #9: Chinups
The underhand grip with chin ups engages your biceps quite a lot and since this exercise is performed with very heavy loads – it can be a tremendous bicep builder.
And there you have it! 9 of the greatest sleeve splitting exercises you can perform for your biceps.
Use at least 3 of these exercises each week and alternate the 3 chosen exercises once every month to continually make progress and constantly shock your biceps into new growth – avoiding dreaded muscle building plateaus.
Blue Star Nutraceuticals provides the products and knowledge you need to help you reach your ideal physique – no matter how aggressive your goal.
As always – keep training hard!
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