Build Big Biceps With Compound Exercises!
If you want to build big biceps, it’s absolutely critical to your success that you train your arms with muscle growth stimulating bicep exercises.
While there are a lot of very good bicep building exercises to choose from, my best bicep gains have always come from good old fashioned hard hitting heavy compound exercises.
While most people would like to believe that the latest gadget to hit the fitness industry would be enough to help them build their biceps, the truth of the matter is that if you want to build big biceps you absolutely have to become familiar with a few basic bicep exercises.
The Best Basic Bicep Exercises…
Muscle Building Bicep Exercise 1 – Barbell Curls
(a.k.a Olympic Bar Curls)
While one of the most basic bicep exercises around (usually one the very first weight training exercises that people learn), the straight bar curl is hard to beat when it comes to the muscle building stimulation that it applies to the muscles of the arm.
When performed properly, straight bar curls stimulate the following muscles:
- Biceps Brachii
- Brachialis
- Brachioradialis
- Pronator Teres
- Wrist Flexor Muscles
To perform this exercise correctly:
Stand with your back straight, gripping the barbell with an underhand grip. Position your hands slightly wider than shoulder width apart.
Inhale and raise the barbell by bending your elbows, making sure to stabilize your mid section (torso and spine) by simultaneously contracting your…
- Gluteal Muscles
- Abdominals
- Spinal Muscles
Exhale at the end of the movement and return the barbell back to the starting position.
Muscle Building Bicep Exercise 2 – Alternating Dumbbell Curls
The alternating dumbbell curl is a great bicep exercise because it allow you to train your biceps through a complete range of motion. This allows you to stimulate multiple muscles in your arms at the same time.
When performed properly, alternating dumbbell curls stimulate the following muscles:
- Brachioradialis
- Brachialis
- Biceps Brachii
- Anterior Deltoid
To perform this exercise correctly:
Sit holding a dumbbell in each hand with your arms hanging down and the palms of your hands facing your body. Inhale and bend your elbow, one arm at a time, making sure to rotate your palm up before your forearm reaches a horizontal position.
Continue the exercise by raising your elbows at the end of the movement then lower the dumbbell to the starting position. Repeat this movement for each arm.
Muscle Building Bicep Exercise 3 – Hammer Curls
Hammer curls are a modified form of dumbbell curl that focuses primarily on the Brachialis (the muscle sitting underneath the biceps brachii). When stimulated adequately, the brachialis increases in sise which pushes the bicep up making it appear to be bigger than it actually is. This is also the best exercise for developing the brachioradialis (the muscle that runs along the top of your upper forearm).
This exercise can help you add some serious mass to your arms in a relatively short period of time.
When performed properly, hammer curls stimulate the following muscles:
- Biceps Brachii
- Brachialis
- Brachioradialis
To perform this exercise correctly:
Stand or sit gripping a dumbbell in each hand with your palms facing each other. Inhale and raise your forearms, making sure to keep you palm facing each other throughout this movement.
Exhale at the end of the movement and return the dumbbell to the starting position at your side. Repeat this movement for each arm.
By simply incorporating these basic bicep exercises into your arm workouts in an intelligent manner, you can expect to build big biceps in very short amount of time! What are you waiting for…Get off the couch, go to the gym and train your arms, making sure to incorporate these killer bicep exercises into your workout…Happy Training!
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