Introduction
On August 20, 2023, a claim was made: with the addition of certain movement details, the biceps can grow another 2 cm thicker. Many people wonder if using more weight really leads to thicker arms. When asked to show off “training marks”, most might be eager to roll up their sleeves and display their biceps, yet some might hesitate and think of showing off in other areas instead. So, what are the moves that can maximise biceps – strengthening and what other details should be considered? Here are 5 prime biceps – strengthening moves to incorporate into your training regime.
Barbell Biceps Curl
This is a classic biceps – training move. The key is to ensure the biceps make full use of the movement’s range. Avoid letting momentum cause the body to lean backwards after the barbell is bent up. In a standing position, hold the barbell with a shoulder – width grip, palms forward and elbows close to the torso. Bend the barbell to shoulder level and then slowly lower it back to the starting position. This movement allows you to lift more weight compared to some other biceps exercises, helping build biceps strength.
Priest’s Bench Bend
The priest bench bend is an excellent movement for biceps training. It enables full biceps training without involving additional shoulder muscles, thus maximising biceps training. Sit in front of a preacher’s bench, place your arms on the mat, and adjust the seat so that the armpits align with the top of the mat. Grasp the barbell with a shoulder – width grip, palms facing outwards, and start the bending motion.
Reverse Grip Row
Compared to the forward grip row, the reverse grip row places more stress on the biceps, making it better for biceps stimulation. Isolating the biceps is an effective training method. To perform this move, hold the barbell with both hands in a reverse grip, wider than shoulder width. Keep feet hip – width apart, knees slightly bent, bend forward at the waist slightly while keeping the back straight and chest up. Pull the barbell up to the torso by bending the elbows and contracting the shoulder blades, and then reverse the movement to return to the starting position.
Standing Dip Head Rope Curl
Rope curls are great for stimulating deep muscle fibres. Due to the constant tension of the rope during training, it is an ideal way to stimulate the biceps for muscle strengthening. You can also use the v – rope attachment for variety. Stand with the torso upright, attach the bent – over bar to the pulley, hold it with a shoulder – width grip, elbows close to the body and palms facing upwards. While keeping the upper arm stationary, exhale and contract the biceps to bend the weight, with only the forearms moving. Complete the recommended reps and sets, and you can also use the curl bar attachment or individual handles for this movement.
2 – head Concentration Curl
Doing this movement while sitting can effectively prevent other muscles from getting involved, isolating and training the biceps. The bicep concentration bend helps in getting bigger biceps by forcing intense training of this muscle group. To perform it, grab a dumbbell in one hand, lean forward at the waist, place the arm with the dumbbell between the legs and the other hand on the knee for support. Lift the dumbbell up in front of the body, keeping the elbows relatively straight. Then, when the elbows reach the movement limit, bend the dumbbell with the biceps, bringing the forearms into contact with the biceps and tucking the chest in further. Try to move the dumbbells quickly to train for explosive power.
With these 5 movements, you can train your biceps more effectively. Unlike larger muscle groups, the biceps require more attention to movement details. Take your time, feel the difference from past workouts, and you’ll be ready to show off. Remember, the secret to getting bigger biceps is not about spending more time training like others, but rather in the details that are often hard to figure out on your own.
