Triceps make up 2/3 of your arms size, but this doesn’t mean that you can neglect your biceps if you want big arms. Here are 5 exercises guaranteed to help you put on mass on your biceps.
Exercises For Biceps
# Warm Up
It is very important before beginning your working sets to warm up and get the blood pumping into your biceps. A great way to do this is to use a barbell without any weight on and perform 2 sets of 15-20 reps.
#1 One-Arm Preacher Curl
After warming up you’re ready to begin your first working set. The preacher curl isolates the bicep completely, meaning you can’t perform any ‘cheat curls’. Your gym should have a preacher curl bench, but if it doesn’t then you can just incline a standard bench and work on this.
With this exercise the idea is to real overload the muscle and make it work very hard, which will fatigue the muscle and making each working set hereafter a struggle. You should be looking to perform between 8-12 reps. The great thing about the one arm preacher curl is that you can use your free arm to spot/assist your other arm, so there really is no excuse to not get that one last rep. Really focus on contracting the muscle at the top of the movement and slowly lower the weight to maintain tension through the bicep.
5 sets, 8-12 reps on each arm, 90 second rest
#2 Seated Hammer Curl
Set the bench so it is only very slightly declined. The benefit of being seated for this exercise is to isolate the bicep and it limits you from using your back to force the weight up. Alternate between your right and left arm on each repetition and again focus on slowly lowering the weight and explosively raising it on each repetition. Control and form is very important with this exercise to maximize its benefit.
4 sets, 8-12 reps on each arm, 90 second rest
#3 Reverse Grip Dumbbell Curls
This is not an exercise normally utilized by people training biceps, but it is a very effective way to put on mass. Take a dumbbell in each hand and perform alternate reps on your left and right arm. Focus on the squeeze on the top of the motion and slowly releasing the weight back to the start position.
4 sets, 12 reps on each arm
#4 Cable Curl Drop Set
Head over to the cables and attach a straight bar. Set the weight at an amount you can get 12 reps for. Perform 12 reps, focus on the explosive movement on the upwards motion and slowly releasing the weight in a controlled manner to the start position.
After completely 12 reps, drop the weight by half and immediately complete another 12 reps. This is a great exercise to work your biceps to fatigue.
4 reps, 12 reps, drop set, 90 seconds rest
#5 EZ-Bar Bicep Curl 21s
21s are an excellent finisher for a bicep workout. If you don’t know how to perform 21s then here’s a quick description of how to do them:
1. Curl the weight until you are at a 90 degree angle to your elbow and repeat this for 7 reps
2. Then for the next 7 reps your starting position is from a 90 degree angle to your elbow, and then curl the weight up towards your shoulders for 7 reps
3. For the last 7 reps return the weight to the normal start position for bicep curls, so your arms are fully extending and complete 7 full reps
3 sets, 21 reps, 2 minute rest between sets
It doesn’t matter how hard you work in the gym, if you don’t get your nutrition right then you are going to seriously struggle to make the gains you want. Here are 3 supplements that will help you achieve your goals:
1. Impact Whey Protein
A protein shake post workout is a great way to conveniently consume a large quantity of protein in one go. Impact Whey Protein contains over 80% protein per serving and can be mixed with water or milk in a Myprotein shaker.
2. Creatine Monohydrate
Creatine is incredibly important for muscle growth as it provides energy for muscle contraction. Creatine is in meat such as beef and fish, but you would have to eat a lot of meat and fish to get the 5 g daily serving, making supplementing with creatine a great way to increase your creatine intake. It is also much cheaper than buying a steak every night! Just add 5 g to your pre workout shake to benefit your training.
BCAAs are a great way to maximize recovery and come in a variety of great flavors. Supplementing with BCAAs is easy, all you need to do is add 5-10 g of your preferred flavor to water and you can sip on them during the day, during your workout and post workout.
Take Home Message
There you have it, 5 exercises to make your biceps burn. The most important thing with each of these exercises is control. Really focus TUT (time under tension). This means slowly releasing the weigh to the start position to maintain the tension on your biceps. This is one of the most effective ways to breakdown muscle fibers and initiate growth, providing you get your nutrition right alongside your training plan.