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10 Best Bicep Workouts at Gym to Get Massive Arms

By Born Tough on

However, bigger arms are exceptionally playing a role in completing your personality. Whether you desire to build a summer body or want to participate in a bodybuilding competition, bigger arms mean a lot.

We all want it, right? At least, most of us do. The bicep is the main muscle group that provides your arm a bigger and massive look. Training it properly is the key though. So, if you are a beginner and have recently joined a gym, rather than beat around the bush, let’s get straight to it. This article will help you find out the best bicep workouts at the gym to get massive arms.

Below you’ll find the 10 best bicep exercises to build massive arms. But before we get into details, let's understand what the biceps are and the muscles that make up that part of the arm.

The Anatomy of Biceps

The huge muscle mass that resides on the front portion of your arm is known as the biceps. You already know what we're talking about. While flexing, you stare at it a lot. It's called the biceps brachii in Latin, which means "two-headed arm muscle." The reason behind this is that your biceps are divided into two parts: the long head and the short head. Both heads of the muscle originate from the scapula (shoulder blade) and join in the middle of the arm to produce the muscle we all know and love.

Short Head 

The coracoid, a projection on the scapula, gives rise to the short head that runs alongside the long head of the inside of the arm.

Long Head

The long head starts in a cavity in the scapula called the glenoid and passes through the shoulder joint to the upper arm.

It doesn't have to be difficult to get bigger biceps. It's just that you're most likely doing it incorrectly – curls can only take you so far. We couldn't believe it either at first. In reality, there are a plethora of bicep exercises to choose from, more than enough to make each of your workouts unique, and we'll show you the most effective ones.

How to Get Bigger Biceps?

The failure to recognize that the biceps is actually divided down into more than one section is one of the key reasons most people's biceps do not develop as big as they desire. The brachii are usually the only part of the body that most guys pay attention to. If you want broader, fuller-looking arms, though, you should work all of the biceps.

Follow 4 Key Rules to Build Bigger Biceps

Follow these tips to make sure you're getting the most out of each rep and set. After all, if you're going to exercise your biceps, you might as well do it right.

Rule 1: Warm-Up

Warm-up might look boring and unimportant, but it plays a crucial role in building your muscle. A warmed muscle is a more pliable one. In other words, it will work better. The higher muscle temperature reduces the likelihood of tears and rips by delivering more red blood cells – and thus oxygen and nutrients – to the muscle while it is working.

Moreover, you’ll be able to lift more. After training a muscle group, vigorous stretching has the potential to increase its bulk by 318 percent in 28 days.

Rule 2: Keep Changing your Set Structure

Remember, training with the same set structure for more than six workouts, your body has fully adapted and won’t get the same benefits any further. Quite simply, put some variety into your workout like giant sets or supersets to get more benefits out of your bicep workout.

Rule 3: Keep Breathing While Exercise

Do you believe that retaining your breath throughout your big lift will help? Reconsider your position. In fact, not breathing out might make you dizzy and cause your blood pressure to rise.

Structured, rhythmic breathing will assist you in concentrating, calming down, and maintaining a more controlled tempo. An oxygenated body will also aid supply that sweet, sweet air to your muscles, helping them to 'breathe' and work harder.

Rule 4: Rest Between Sets

Rest in between sets is a compulsion. Breaking the same muscle more and more with every set can be bad. Let them (muscles) breathe. A few seconds rest like 30 to 40 seconds rest is enough. Though according to some exercise physiologists, a new minute's rest in between sets helps the muscle to return to full strength, and then you can lift more weight on your next set for greater muscle growth.

10 Best Bicep Exercises for Building Muscles

1.    Standing Dumbbell Curl

No bicep workout is completed without this exercise. Standing dumbbell curls are a fun favorite for a reason. There is no other exercise in comparison that targets your biceps more than the curl.

However, it is important to manage the weights accordingly. Bad position and form could cause injury as well. Keep the motion slow and controlled and focus on squeezing your bicep as you lift.

How to Perform:

  • Stand tall with your arms by your sides and dumbbells in each hand.
  • Keep your elbows tight to your torso while facing forward with your palms pointing front.
  • Exhale as you curl the weights up to shoulder level while squeezing your biceps while keeping your arms motionless.

2.    Hammer Curl

The hammer curl differs in the way you grip the dumbbell, notably how you hold it. The side-to-side movement of the dumbbell helps transfer additional effort from your bicep brachii to your brachialis — the muscle that gives your arms a larger appearance.

How to Perform:

  • With your hands towards your thighs, hang a set of dumbbells at arm's length close to your sides.
  • Keep your arms Instead, curl the dumbbells as close to your shoulders as possible by bending your elbows.
  • Take a moment to pause at the top and squeeze before slowly decreasing the weight back to the starting position.

3.    Incline Dumbbell Curl

Because you're now working from a deficit, inclining the bench puts extra pressure on the lengthy head of your biceps brachii. To put it another way, you're starting from a position of less leverage than usual. Note that you will need to lessen the burden because this workout needs more effort.

How to Perform:

  • Begin by lying down with your back against a 45-degree incline bench.
  • Curl the dumbbells as close to your shoulders as possible by bending your elbows.
  • Return the weight to your starting position (slowly), ensuring that your arms are absolutely straight.

4.    Zottman Curl

There aren't many biceps workouts that target the biceps brachii, brachialis, and brachioradialis, the three major muscles that make up the biceps. The zottman curl hits all parts of your biceps by switching from an underhand to an overhand grip midway through the action.

How to Perform:

  • Turn your arms so your palms face forward while holding your dumbbells by your sides.
  • Bend your elbows and curl the dumbbells towards your shoulder without moving your upper arms.
  • Take a breather, then slowly return to your starting posture by rotating the dumbbells so that your hands face forward.

5.    Chin-Up

It's not the simplest technique to master, but it's one of the most powerful. If you do it correctly, your shoulders and back will get good results as well as your arms.

How to Perform:

  • Grab the bar with both hands, palms facing you, and arms shoulder-width apart.
  • Pull yourself up to the point until your chin reaches above the bar. Your elbows will be fully bent in this position.
  • Take a breather for a moment.
  • Lower yourself all the way back down until your arms are straight, using a controlled motion.

6.    Regular EZ Bar Curl

The bar allows you to lift more weight than a curl while maintaining proper form and avoiding excessive pressure on your elbows and forearms.

How to Perform:

  • With an underhand, shoulder-width grip, hold the EZ bar in front of your thighs and curl it until your hands are at your shoulders.
  • Squeeze your biceps and then slowly lower them.

7.    Reverse Curl Straight Bar

Because it works the brachialis, an unseen muscle lower down your upper arm, it's often overlooked, although it's an important part of building bigger biceps. The brachialis raises the apex of your bicep muscle higher when you train it properly, giving you a more impressive flex and bigger-looking arms.

How to Perform:

  • Stand with an overhand grip on a barbell at shoulder width.
  • Flex your elbows and spin the barbell upwards solely with your forearms until your palms face out and the barbells are parallel to your shoulders.
  • Slowly lower it back down and repeat.

8.    Concentration Curl

For maximum performance, the concentration curl isolates the arm flexors and targets the lateral head of the biceps.

How to Perform:

  • Lie down on a bench with your right arm resting against your right leg and your weight hand down.
  • Curl the weight up, then pause before lowering it. Rep with the other arm.

9.    Twisting Dumbbell Curl

This exercise will not work your biceps as much as other arm exercises, but it will work your forearms. Over lunch, squeezing sets in, and this technique will hit more of your arm in less time.

How to Perform:

  • With palms facing each other, hold the dumbbell in each hand at your side.
  • Alternate curling the dumbbells up to your shoulders with your biceps, rotating your palms to face your chest as you do so.
  • Slowly lower the dumbbells to your sides and repeat the exercise.

10.  Prone Dumbbell Spider Curl

Curling with your back against the bench will help you master the proper technique. It's cheating if your chest lifts off. If you can keep it flat for each rep, you've completed another set in your quest for bigger biceps.

How to Perform:

  • Lie down on an incline bench with a dumbbell in each hand and hang them from your shoulders.
  • Curl the dumbbells towards your shoulders using your biceps. Return to the starting position slowly.

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