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24 Nov 2024
Strong biceps can stabilise the shoulder joint, reducing the risk of dislocations or other injuries. It also helps in maintaining a strong posture.
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Here are 7 gym exercises that you need to incorporate to build big biceps:
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Hammer curl
Using a neutral grip with your palms facing each other, the dumbbell should be brought up and down under proper tension.
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Concentration curl
By anchoring your arm in a fixed position, concentration curl can be used to add definition to your biceps.
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Barbell curl
Barbell curl, as the name suggests, involves the use of barbell. Performing it can increase strength and size of the entire muscle group.
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Chin ups
Though many associate chin ups with back muscles, your biceps move through a large range of motion during this exercise.
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EZ bar curl
A variation of barbell curl, the EZ bar curl targets your biceps and forearms. The grip could be changed based on which area you want to hit.
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Preacher curl
To perform this exercise, sit at a preacher curl bench and focus on the squeeze and contract motion of your biceps.
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Reverse curl
Unlike conventional curls, the reverse curl is primarily aimed at strengthening your forearms as well as biceps brachii.
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