The biceps muscle is often considered a symbol of immense strength. They are one of the most sought-after muscle groups among the novice as well as experienced bodybuilders. If you want to develop your biceps the size of ‘canon balls’, spending hours at gym, curling humongous amounts of weight on the barbell curl will not build you those highly-coveted muscle mass.
You need to train your muscles intensely for growth, but only twice a week. Anything more frequent than that will lead to overtraining, which will have a detrimental impact on muscle growth. Given below are some of the best bicep exercises for men.
Best Biceps Exercises For Men
The E-z curl bar is designed for isolating the biceps, while placing negligible stress on the wrists. For building thick biceps, you need to lift heavy weights; however, you should not lift too much as it will take the stress off the biceps. Use a weight that is around 55 per cent of your one rep-max.
To execute this exercise, grasp the e-z curl bar, while keeping your arms tucked into each side of your stomach. Slowly curl the bar upwards and flex your muscles at the top of the movement. Lower the weight back to the starting position. You could also change the grip on the e-z curl bar to target different muscle fibres of the bicep.
If you use a narrow grip, this exercise will help in targeting the inner biceps, whereas, using a wide grip will target the outer biceps. Perform three sets of 10 reps of this exercise.
Preacher curls were used extensively by legendary bodybuilder Larry Scott and are also known as Scott curls. This exercise is executed over a bench that is commonly known as a preacher bench. If you have never performed this exercise before, use a spotter to prevent the occurrence of any injury.
Also, use a light weight if it’s your first time at the preacher bench. To execute this exercise, grasp a barbell or dumbbell and place your arm/arms over the preacher bench. Curl the weight upwards and flex your muscle at the top of the movement.
Lower the weight back to the starting position and perform this exercise for two sets of 12-15 reps. In order to prevent shoulder injury, do not lower the weight so as to achieve full elbow extension. Make sure to do these exercises with caution in order to prevent the occurrence of injuries.
Chin-ups are often referred to as an excellent exercise for building the back muscles. However, making slight variations to this exercise can make it effective in building the biceps. If you have never performed pull-ups before, consider placing a chair under the pull-up bar and execute the exercise from there itself.
To perform this exercise, grasp the chin-up bar with a narrow grip and palms facing you. From this point, slowly pull yourself upwards until your chin almost touches the bar. Lower yourself back to the starting position and repeat the exercise. Perform this exercise for 2 sets of 8-10 reps.