Best
Biceps Exercises Working biceps is what most gym - goers love to do, so why not maximize those results?
Not exact matches
Researchers have discovered a hormone that could provide some of the diabetes - preventing benefits of
exercise, without the need to
work up a sweat doing stomach crunches or
bicep curls.
This
exercise works your
biceps and upper back.
While you might find out that some proven
exercises don't
work for you, you'll discover that other, less popular and somewhat obscure moves bring on the rocks in your
biceps peak.
However, don't forget that the overall stress of
bicep and tricep involvement as secondary muscles in
exercises which primarily target other body parts is still somewhat cumulative and it can unfavorably increase catabolism (muscle breakdown), so you should still be careful about the volume of direct and indirect
work you do.
Her
exercises target and tone the glutes,
work the
biceps, and strengthen the core, while burning a ton of calories.
Focus your training on this «big six», add in a small amount of
work on
exercises such as
biceps curls and calf raises and you'll be well on your way to stimulating new muscle growth.
Why it
works: This is a combination
exercise that
works through
biceps, triceps and shoulders.
Pull - ups are another amazing bodyweight
exercise that
works a plethora of major muscle groups at the same time, including the latissimus dorsi,
biceps, traps, pecs and forearms, and can be easily adjusted to emphasize different muscles.
This
exercise works the
biceps with the front shoulders and forearms acting as secondary muscles.
This
exercise works the
biceps through a full range of motion and will help you improve your
bicep's peak, so perform it after you have completed the standard heavy set and go for a high number of reps.
-- He usually
works out 6 days a week and takes 1 day of rest on the seventh day — He does 3 - 4 sets per
exercise — He trains
biceps and triceps on the same day — He trains all big muscle groups once a week (legs, chest, back and shoulders) and the small ones twice a week (triceps,
biceps, calves)-- His favorite muscle group are the legs, which is why he trains them on Saturday when he has the most time.
The spider curl can be used as a finishing
exercise to hit your
biceps with some solid isolation
work at the end of a heavy routine and give you a great final pump.
You are holding your contraction all the way through the
exercise, so your
biceps are
working from the beginning through the end of the movement.
A great
exercise if you want to
work on your
biceps and forearms.
Although reverse grip curls are not as popular as traditional
bicep curls, they are a very simple
exercise that really
works your
biceps and can be exceptionally effective at helping you add mass.
Besides
working the anterior delts, the
exercise also requires the activation of a number of stabilizing muscles such as the trapezius, erector spinae,
biceps, rotator cuff and serratus anterior.
Close Grip Chin - ups — while chin ups are primarily a great back
exercise, close grip chin ups
work the
biceps big time.
This type of supersets refers to performing two
exercises that
work opposing muscle groups (while one contracts, the other relaxes), such as chest and back or
biceps and triceps, which allows using a higher rep range or heavier weights.
These
exercises aren't set in stone either — you are free to play with their variations in equipment, angle, weight, grip and so on, but you can also target different heads on your
biceps, or balance your arms out by only
working the weaker one with dumbbells.
This
exercise has been used by champions from every era as a highly effective
bicep builder and it's been repeatedly proven to
work great, so don't think twice about adding it to your routine.
This technique
works especially well for isolation based movements such as
bicep curls and lateral raises, however can certainly be done on more compound
exercises like bench press or lunges.
Both
exercises do a great job
working the back, but the chin up
works your
biceps more so I tend to prefer chin ups.
You
work your back and
biceps during this
exercise.
The complimentary bodyweight
exercise, the chin up,
works the
bicep, back muscles, abs, low back and more.
Dumbbell rows are a great way to target the lat muscles and doing them one arm at a time, as in the one arm row, allows you to lift heavier weights and focus more on the lats as well as the
biceps (which also
work during this
exercise).
You will notice that Mesocycle # 2 generally
works each body part until completion before moving on to the next body part (ie: you do all of your back
exercises before moving on to
biceps).
As with the standard press up it is possible to build up to a high number of repetitions quickly with this
bicep exercise and although it
works other muscles (particularly the shoulders) it will develop
biceps endurance.
Below you'll find some of the best arm toning
exercises that
work your triceps,
biceps and other surrounding areas such as shoulders and chest leaving you with sleek, sexy sculpted arms and upper - body.
Reverse push ups — as strange as it seems you can turn the classic push up from an
exercise that
works the triceps to one for the
biceps by changing the position of your hands and because only a small percentage of your bodyweight is lifted this is also a great
biceps exercise for women.
Consider the difference between this length of time and the few seconds the
biceps are actually
work with an
exercise such as
biceps curls.
While these
exercises will definitely tone your shoulder and arm muscles (
biceps and triceps included), you'll be pumped to know they also
work out your back, core, glutes and legs, too.
So we might go through a squat
exercise, a leg extension, a leg curl, a calf raise, we'd do a pull - down
exercise for the back, a chest press, a military press for the shoulders, one
bicep curl, one tricep extension, finish it up with some abdominal
work, and we go right to about 15 minutes of cardiovascular interval training; quick stretch before they're done.
Examples of
Exercises that
work just one muscle group On the flip side of the coin, triceps push downs only
work the triceps, a leg curl will only
work the hamstrings and a barbell curl will only
work the
biceps.
The Stiff - Arm Pushdown is also one of the ONLY back
exercises that doesn't involve the
biceps in some way, making it a great teaching tool for helping you feel what it's like for your back to
work without relying on
bicep assistance.
The humble push - up may not be the most glamorous
exercise, but it's still one of the best body - weight
exercises you can do — it will
work your chest, shoulders, triceps,
biceps and core.
This is an
exercise that
works the
biceps.
As much as it would nice to
work my lower
bicep or lengthen my
bicep, preacher curls do not do this, and either do any
exercises.
Very cool
exercise and it's a great twist on a classic
exercise to really change the focus to
biceps and
work it as a compound
exercise.
For MANY people, especially if you have spent time in the gym in the past
working on your
biceps (like most guys do), you might find it easier to start with chin ups (with your palms facing toward you) for your first
exercise before trying pull ups (with your palms facing away from you).
This is a little bit of a break from the intensity of the other
exercises, but a good one nonetheless because you're
working the lower body as well as the
biceps.
Every
exercise works the upper and lower body with weighted
exercises focusing on building muscles in the glutes, hamstrings, shoulders,
biceps and triceps, while toning lean muscle in trouble spots like inner thighs, outer thighs, hips and core — for a beautiful strong figure 8 physique.
Working from two different directions, you'll target the
biceps with a free weight
exercise and a bodyweight
exercise in one set.
The humble push - up may not be the most glamorous
exercise, but it's still one of the best body - weight
exercises you can do - it will
work your chest, shoulders, triceps,
biceps and core.
This
exercise will build your
biceps FAST, even when nothing else seems to
work!
Barbell rows are one of my favorite back
exercises because in addition to
working the
biceps, shoulders, and lats, it also
works the forearms, lower back, and rotator cuff.
Lifting weights is commonly recommended for those attempting to
work their
biceps, but there are also many
exercises that you can perform at home with limited equipments.
However, the
biceps brachii are also get
worked hard, though less directly, during brachialis
exercises (e.g. preacher curl, concentration curl), brachioradialis
exercises (e.g. hammer curl, reverse curl) and back
exercises (e.g. chin up, underhand row).
The Dumbbell Bent Over Row is an upper body
exercise that primarily targets the middle back and lats, but also
works the
biceps and shoulders.
For example when
working the
biceps the triceps will also be involved in the
exercise but simply use up vital energy.