For example, the most
effective biceps exercise is close grip chin - up (compound movement).
Not exact matches
Anyway, the most
effective way to grow your
biceps is to add variety to your
exercises.
One - arm concentration curls were Arnold's go - to move for isolating the
biceps and inducing a superior pump, as they are one of the most
effective exercises for targeting the outer head of the
biceps and peaking the muscle.
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.
Which brings us to the lat pull - down, a highly
effective exercise that primarily targets the latissiums dorsi, the large fan - shaped muscle that makes up a big portion of your back, the lower and middle trapezius, the rhomboids and the serratus, while also engaging the elbow flexors,
biceps and brachialis as supporting muscles; and is therefore an invaluable tool when it comes to building your back to bigger and better proportions.
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.
The pull up is — is one of the oldest and most versatile bodyweight
bicep exercises without weights that you can do and the beauty of it is, if you combine several different types of these
bicep exercises in one session you could in fact have a very
effective total upper body workout.
Chin ups — are defiantly the most famous
biceps exercise without weights and are very
effective at building a foundation of muscle and strength, having said that, once you can do more than 3 - 4 sets of 10 repetitions you must increase the difficulty of the
exercise to continue making progress.
For example, chin - ups are more
effective than a
bicep isolation
exercise such as curls.
This isometric
exercise is incredibly
effective for building big, strong
biceps while also increasing chin - up strength and endurance.
Bands seem as
effective as resistance machines and free weights for single joint
exercises such as a lateral raise or
biceps curl.
The Incline Curl is one of THE most
effective bicep - building
exercises you can do.