Best exercise to build biceps fast

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The biceps muscle is a large, thick muscle of the arm that has two heads: the long head and the short head. The long head originates from a cavity in the shoulder blade called the glenoid, while the short head originates from a projection on the shoulder blade called the coracoid. The two heads join in the middle of the arm and attach to a projection on the radius, the outermost bone of the forearm, called the radial tuberosity.

The main functions of the biceps muscle are to flex and rotate the forearm. When you bend your elbow or turn your palm upward, you are using your biceps muscle. The biceps muscle also helps with some movements of the arm at the shoulder joint, such as lifting the arm forward, opening the arm to the side, or folding the arm across the body.

How to Build big arms fast

There are many exercises that can help you build your biceps fast, but some of the best ones are based on two principles: progressive overload and variety. Progressive overload means that you challenge your muscles by increasing the weight, reps, or intensity of your exercises over time. Variety means that you use different exercises, angles, and grips to target different parts of your biceps and prevent boredom.

 1 EZ-Bar Curl

The EZ bar curl is a popular exercise for building the biceps, the muscles on the front of your upper arms. The EZ bar is a curved barbell that allows you to grip it with your palms facing slightly inward, which reduces the stress on your wrists and forearms. The EZ bar curl can be performed standing or seated, and with different grip widths to target different parts of the biceps.

To perform the EZ bar curl, you will need an EZ bar and some weight plates. Here are the steps to follow:

  • Stand up straight while holding the EZ bar with a shoulder-width grip. Your palms should be facing forward and slightly inward due to the shape of the bar. Keep your elbows close to your sides and your chest up. This is your starting position.
  • Curl the bar up toward your shoulders by contracting your biceps. Keep your upper arms stationary and only move your forearms. Squeeze your biceps hard at the top of the movement and hold for a second.
  • Slowly lower the bar back to the starting position by extending your elbows. Do not let the bar touch your thighs or bounce off them. Keep tension on your biceps throughout the movement.
  • Repeat for the desired number of repetitions.

 

How can you do EZ-Bar Curl ?

Some tips to improve your EZ bar curl performance are:

  • Keep your elbows close to your sides and do not let them flare out or move forward.
  • Do not use momentum or swing the weight up. Use a controlled tempo and focus on contracting your biceps.
  • Do not lock out your elbows at the bottom of the movement. Keep a slight bend in them to maintain tension on your biceps.
  • Do not curl your wrists or rotate your hands during the movement. Keep them in a neutral position throughout.
  • Breathe out as you curl the weight up and breathe in as you lower it down.

 

2 Cable Curl 

 

A cable curl is a biceps exercise that uses a cable machine to provide constant tension on the muscles. Cable curls can help you build strength and size in your arms, as well as improve your elbow and forearm function. Cable curls are also versatile, as you can perform them with different attachments, grips, and angles.

To do a cable curl, you need to follow these steps:

  • Attach a straight bar or an EZ bar to the low pulley of a cable machine. You can also use a rope or a single handle for more variation.

 

  • Stand in front of the machine and grab the attachment with an underhand grip. Your hands should be shoulder-width apart or slightly narrower.

 

  • Step back from the machine and keep your feet planted on the floor. Your arms should be fully extended and your elbows close to your sides.

 

  • Curl the attachment up toward your chest by bending your elbows and contracting your biceps. Do not move your upper arms or shoulders during the movement.

 

  • Pause at the top of the curl and squeeze your biceps hard.

 

  • Slowly lower the attachment back to the starting position, keeping tension on your biceps throughout the range of motion.

Some of the benefits of cable curls are:

  • They work the biceps brachii, which is the main muscle on the front of your upper arm. The biceps brachii has two heads: the long head and the short head. The long head gives your biceps a peak, while the short head makes them wider.

 

  • They also work the brachialis, which is a muscle under the biceps that helps with elbow flexion, and the brachioradialis, which is a forearm muscle that assists with elbow flexion and pronation.

 

  • They provide constant tension on the biceps, which can stimulate more muscle growth and prevent cheating or swinging.

 

  • They allow you to adjust the resistance, angle, and grip to target different parts of the biceps and avoid boredom.

 

 

3 Dumbbell Curl

Dumbbell curls are a great way to strengthen and tone your biceps, as well as improve your arm function and appearance. They can also help you prevent injuries and improve your posture. Dumbbell curls can be done in different ways, such as alternating between arms, using different grips, or changing the angle of your arms. You can also use different weights and repetitions to suit your goals and fitness level.

To do a dumbbell curl, you need to follow these steps:

  • Hold a pair of dumbbells with your palms facing up and your arms straight. Your feet should be shoulder-width apart and your back should be straight.

 

  • Curl the dumbbells up to your shoulders by bending your elbows and squeezing your biceps. You should keep your upper arms still and only move your forearms.

 

  • Lower the dumbbells back to the starting position in a controlled manner. Do not let them touch your thighs or bounce off them. Keep tension on your biceps throughout the movement.

 

  • Repeat for the desired number of repetitions.

Some of the benefits of dumbbell curls are:

  • They work the biceps brachii, which is the main muscle on the front of your upper arm. The biceps brachii has two heads: the long head and the short head. The long head gives your biceps a peak, while the short head makes them wider.

 

  • They also work the brachialis, which is a muscle under the biceps that helps with elbow flexion, and the brachioradialis, which is a forearm muscle that assists with elbow flexion and pronation.

 

  • They can help you strengthen and tone your biceps, as well as improve your arm function and appearance. They can also help you prevent injuries and improve your posture.

 

  • They can be done in different ways, such as alternating between arms, using different grips, or changing the angle of your arms. You can also use different weights and repetitions to suit your goals and fitness level.

 

 

4 Hammer Curl

Hammer curls are a type of biceps curl that use a neutral grip, meaning your palms face each other throughout the movement. Hammer curls work the biceps brachii, the brachialis, and the brachioradialis muscles, which are responsible for flexing and rotating your elbow and forearm. Hammer curls can help you build strength and size in your arms, as well as improve your grip and wrist stability.

To do a hammer curl, you need a pair of dumbbells and a standing or seated position. Here are the steps to follow:

  • Hold a dumbbell in each hand with your palms facing each other and your arms straight at your sides. Keep your back straight and your shoulders relaxed.

 

  • Curl the dumbbells up toward your shoulders by bending your elbows and contracting your biceps. Keep your upper arms still and your wrists in line with your forearms. Your palms should stay facing each other throughout the movement.

 

  • Pause at the top of the curl and squeeze your biceps hard.

 

  • Slowly lower the dumbbells back to the starting position, keeping tension on your biceps throughout the range of motion.
  • Repeat for the desired number of repetitions.

Some of the benefits of hammer curls are:

  • They target the short head of the biceps brachii, which gives your arms width and definition.

 

  • They also work the brachialis, which is a muscle under the biceps that helps with elbow flexion and adds mass to your arms.

 

  • They also work the brachioradialis, which is a forearm muscle that assists with elbow flexion and pronation and gives visible shape to your forearms.

 

  • They allow you to lift heavier weights than regular biceps curls, which can stimulate more muscle growth and strength.

 

  • They may be easier to perform than regular biceps curls if you have shoulder or forearm pain, as they reduce the stress on these joints.

5 Concentration Curl

A concentration curl is a biceps exercise that you can do with one arm at a time. It helps to isolate the biceps and emphasize the peak of the muscle.

You can do it :

  • seated on a bench or standing up, holding a dumbbell in your hand and resting your elbow on your inner thigh. 

 

  • You curl the weight up to your shoulder, keeping your upper arm still and squeezing your biceps at the top. Then you lower the weight slowly and repeat with the other arm.

Some benefits of concentration curls are:

  • They can improve your biceps strength and shape

 

  • They can target the short head of the biceps more than other curls

 

  • They can reduce momentum and cheating by keeping your arm fixed

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