Take an inside-shoulder-width, underhand grip on the EZ-curl bar—so your palms are angled inward— and position your upper arms parallel to each other on the pad. Your feet should be planted on the floor to provide stability. Contract your biceps to bend your elbows and lift the bar in an arc toward your chin.
Think climbing a tree or pulling yourself over a fence, if you happen to be on the run from the cops. It matters in more common situations, too—think anytime you have to pull something off a high shelf or toward you.
If you prefer to hit the brachialis, you can switch to a neutral grip, with palms facing each other—you can do this on a pullup apparatus designed for hammer grips or put a close-grip hammer-style V-handle over a standard bar. Grasp an overhead bar with an underhand grip, hands spaced just a few inches apart.
Hang freely with your arms fully extended and ankles crossed behind you. Pull your body upward by flexing your biceps—with an assist from your lats—until your chin crosses the level of the bar.
As you advance, consider trying the L-sit, where you lift your legs up to a position parallel to the floor and keep them there throughout the set. It engages the core and makes the movement a little more challenging. Finish a set of regular chins with two to three negatives, where you jump into the top position— elbows bent, chin over the bar—and then lower yourself as slowly as you can.
You can use a flat bench to step up and get into the top position, or have a partner cradle your feet to assist you upward. Stand in front of a low-pulley cable with a short straight bar attached. Grasp the bar with both hands in a supinated palms up grip, elbows extended, standing upright and far enough back from the apparatus that the stack is slightly lifted, putting your muscles under direct tension to start.
Maintaining a tight core and keeping your elbows at your sides, flex your biceps to bend your elbows and curl the bar toward your upper chest. Hold the contraction at the top for a hard one count, then slowly lower the bar along the same path. Two things will help you get the most out of this last-gasp, biceps-blasting finisher. Looking to tighten your midsection? Follow these tips from men's physique's best. To perform an a Seated Alternating Dumbbell Curl properly;.
Forget what you think you know about cable work. The Standing Cable Curl allows you to keep consistent resistance, increasing the strain on your muscles and giving you far more efficient bicep workouts.
To perform Standing Cable Curls;. The Standing Barbell Curl is traditionally the most common arm workouts for men, and for good reason. Barbells allow you to work both arms simultaneously and evenly, which is great for stability and control.
To perform a Standing Barbell Curl;. This multi-movement piece is one of the best arm workouts for men that you can add to your arsenal. The Zottman Curl focuses on all three major muscles that make up the biceps — brachii, brachialis and brachioradialis. To perform the Zottman Curl;. When you lie down with your arms extended freely, it requires a lot more effort and stability to contract your muscles. The Decline Dumbbell Curl is a great example of how you can use this theory to bolster your bicep muscles.
To perform Decline Dumbbell Curls;. An isolated bicep exercise, the Concentration Curl allows you to focus solely on building significant muscle mass to the core section of your upper arm. You will need a dumbbell for this one and while going heavy is always helpful in building muscle, it pays to do as the name suggests and concentrate on the contraction. To perform a Concentration Curl;. Another cable exercise, the Cable Flex Curl is a great way to keep tension on your bicep muscles while alternating flexed muscles.
Even just holding your arms in this position will give you an arm workout, however, the added flex will throw your muscles into overdrive. To perform Cable Flex Curls;. A favourite of the Austrian maestro himself, the Preacher Curl zones in on your front-arm muscles, helping you add some serious size.
This isolated movement is fantastic for stability and upper arm mobility. To perform Preacher Curls;. When you sit and row, your biceps are in the direct line of the pull, meaning they have to work harder to maintain stability. To perform Seated Cable Rows;. For this exercise, it pays to add a bit more weight and try to go heavy.
To perform the Bent Over Row;. In order to get the most out of your bicep workout, you should consider these key pieces of advice. While the bicep curl is probably the most traditional bicep exercise, the concentration curl has been shown to activate more parts of the body, making it the ultimate bicep exercise.
You can train biceps on non-consecutive days. Prior to working at Man of Many, Nick spent two years as a journalist with Inside Franchise Business, focusing on small business, finance and legal reporting. With an extensive background in the media industry, Nick specialises in feature writing, fashion, lifestyle and entertainment content.
What is the best exercise for activating your biceps? How often should I train biceps? Read more about Nick About Man of Many.
Fitness , Videos. Featured , Fitness. Instagram Image. We use cookies on our website to give you the most relevant experience by remembering your preferences and repeat visits. Do not sell my personal information. Wildly swinging and arching your back in order to lift the dumbbell is a waste of time, and could cause injury.
Keep is slow, keep it controlled and focus on squeezing your bicep as you lift. Why: The difference is in the detail, specifically the way you hold the dumbbell. Why: The cable machine keeps a more steady and constant load on the biceps for longer which will elicit more growth. Note: as this exercise requires more effort, you will need to lighten the load.
By rotating from an underhand to an overhand grip halfway through the move, the zottman curl hits all areas of your bicep. Why: According to research, your muscles, specifically your biceps are most active when they are pulling. Why: Not the easiest move to master but definitely one of the most effective. Do it properly, and, along with your arms, your shoulders and back will get a serious workout, too. Why: T he bar allows you to load more weight than you would with a curl while still maintaining good form and without putting too much pressure through your elbows and forearms.
Why: By sitting down and rowing, your biceps are in the direct line of the pull so they work extra hard during each rep. Do it properly and watch your biceps and your back grow. Why: Often neglected because it works the brachialis, an invisible muscle lower down your upper arm — but one essential for bigger biceps.
Train it well and the brachialis pushes the peak of your bicep muscle up higher, making for a more impressive flex and bigger looking arms. Why: The concentration curl isolates the arm flexors and hits the lateral head of the biceps for peak performance. Why: This exercise won't hit your biceps as hard as other arm moves, but will bring your forearms into play.
Squeezing sets in over lunch, this move will hit more of your arm in less the time. Why: Lying against the bench helps you master the proper curling technique.
If your chest lift off, that's cheating. Keep it flat for every rep and you know you've nailed another set in your quest for bigger biceps. Why: The forward tilt means using your hips to swing up the final reps is a no-no.
This requires full strength and perfect form for perfect gains. Why: The calisthenics alternative to a bent-over row, the inverted row requires a straight back and considerable core control to hold your body in the correct form. Not only will you earn yourself a solid six-pack, but like the bent-over row and the pull-up you can change your grip to alter the focus of your workout: overhand to hit your back and delts, underhand to focus on maxing out your biceps.
An under-appreciated arms-and-core burner. Why: Who says 'barbell' has to mean two hands? This tough rowing variation allows you to stack more weight on and grapple with an unfamiliar movement.
Doing this T-bar style row to one side, as opposed to between the legs, forces your whole body to work overtime while you try and keep yourself balanced. This move is one of the fastest tickets to bigger arms. Just don't tell everybody or they will all be doing it.
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