Best Exercises For Biceps | Free Mass Building Workout for Beginners/Intermediate Lifters (Special 2020 Edition) - Muscleinch

Best Exercises For Biceps | Free Mass Building Workout for Beginners/Intermediate Lifters (Special 2020 Edition)

The ultimate guide on best exercises for Biceps is finally here. In this post, I will cover all the top essential practices for maximizing muscle growth of your biceps in a simplified way. It also includes a couple of best workouts for Biceps, and I can assure you on this once you start incorporating these bicep exercises in your workout, you will definitely discover results in a few weeks.
Best Exercises For Biceps, biceps workout


I have made a list of the best exercises for biceps. Therefore, you will only find those exercises which will give maximum results and add inches to your biceps easily. Here I can assure you that whatever activities I have included in this post are well researched and out of my lifting experience. Also, I have included an absolutely free biceps workout for definite results.

Note:- All the exercises stated below have some critical points included, so do not forget to read the full article and not just the names of the best practices for Biceps! Again reading this entire article will not take more than 5 minutes, so please read it with patience, and it's my guarantee that the knowledge provided here will be worth your time. There are tons of exercises of Biceps, but here I have mentioned only the best practices for biceps.

Biceps are a small muscle group adding to your arms consisting of a short head and long head, respectively. Here I don't want to get too scientific and start explaining the whole anatomy so that things don't get out of your head, and a beginner could quickly grasp all that I have taught straightforwardly. Just keeping it simple and clear!
To grow any muscle group, hit each part of that muscle area for proportionate growth; therefore, in the Biceps, you specifically have to target the long head, short head, and the brachialis with correct exercise, range of motion, intensity and proper contraction.


Best exercises for Biceps:-



1. Chin-Ups (Weighted)
One of my all-time favorite exercises for maximum muscle growth. It is a compound movement that also incorporates your back and other upper body muscles, improves your grip strength along with the overall biceps isolation. Progressive overload becomes natural over time, thus resulting in maximum muscle growth. Adding more resistance is always recommended for the actual benefits. Also, this exercise helps add more volume to the overall Biceps, which actually becomes really hard to do with other curl movements. Generally, beginners face a lot of difficulties while doing Chin Ups until then the best alternative would be EZ bar Curl or just a Barbell Curl, but with progress doing Chin Ups will become an easy piece of cake for you.
Best Exercises For Biceps, chin up exercise


NOTE:- Don't compromise your form just for the sake of adding weight to this exercise (No Ego Lifting); the good mind-muscle connection is always recommended.

2. EZ Bar Curl:-
EZ Bar Curl is also one of the best exercises for biceps. It helps in high isolation of Long head and Short head of your Biceps. Once you start performing this exercise, you will feel the real pain and pump. EZ Bar Curls helps to add mass to your biceps. It is the best old school exercise for your biceps performed by most of the professional athletes, and the best part is that even beginners can include this exercise for maximum biceps growth.
Best Exercises For Biceps, ez bar curl

NOTE:- If your gym doesn't have EZ Bar, then a barbell would do the job but always prefer Ez Bar over a standard Barbell because the isolation is more in Ez Bar (Also if your wrist has low mobility Ez works the best). Moreover, if you feel like your forearms get pumped before your Biceps, just grip the bar with a slightly downward bent wrist.

3. Incline Dumbbell Curl:-
The best old school exercise, which directly targets the Long head of your Biceps, thus helps in building the peak of your biceps. According to research papers, this exercise provides maximum growth to the Long head compared to its other alternate activities. To perform Incline Dumbbell Curls, seat yourself on an Incline Bench of 45 degrees and perform your curls in a controlled momentum.
Best Exercises For Biceps, incline dumbbell exercise

NOTE:- Perform the repetitions by curling with each arm at a time because it develops a great mind and muscle connection leading to maximum growth and pump.

4. Concentration Curls:-
You can always switch between Concentration Curls and Preacher Curls in your workout sessions, but my experience says that Concentration Curls has always been my approach for maximum results. This exercise provides excellent isolation to the Short Head of your Biceps, thus giving a massive look to your biceps.
Best Exercises For Biceps, concentration curls

NOTE:- Twist the pinky finger towards the end of each repetition, which recruits more muscle fibers in the Short Head.

5. Hammer Curls:-
The exercise which creates the illusion of broad Biceps and targets the particular Brachialis part of your biceps. Most of the people usually ignore Hammer Curls in their workout schedule due to which their Biceps does not look proportionate to their size. Hammer curls can be performed in a different number of ways using Dumbbells or Cable. Still, generally, I would recommend doing this exercise with Cable because it squeezes the muscle to the max, and the tension on muscle is continuous. Hammer Curls using Dumbbells can be used as an alternative to Cable Hammer Curls (Rope) if your gym lacks this equipment. Moreover, this exercise also works on your forearms, providing significant results.
Best Exercises For Biceps, hammer curls

NOTE:- There are various kinds of Hammer Curls you can see on the internet, but the old school method works best!

Master tips for maximum Biceps growth and Free Workout (Instant Results):-


So how many times per week should you train your biceps for optimal growth? Well, it depends on a lot of factors, but hitting them twice a week will provide maximum results if you are natural without any use of performance-enhancing drugs. If you are natural, avoid working them more than twice a week because it may lead to overtraining and may hamper growth in the long run. Recovery is always necessary for any muscle group, and bicep being a small muscle recovers quickly when compared to any other muscle group due to which people generally overtrain them. Moreover, I never expect results if you do not take proper Diet/Nutrition.

Mass Building Biceps Workout for Beginners and Intermediate Lifters:-


Beginners:-

EZ Bar Curl - 3 sets of 8 to 10 repetitions (30 to 50 seconds of rest between each set)
Incline Dumbbell Curl - 3 sets of 8 to 12 repetitions (30 to 40 seconds of rest between each set)
Concentration Curl - 3 sets of 12 repetitions (20 seconds of rest between each set once done with both arms)
Cable Hammer Curls - 3 sets of 12 to 15 repetitions (30 seconds of rest between each set)

Intermediate:-

Chin-Ups (Weighted) - 4 sets of 10 to 12 repetitions (40 to 50 seconds of rest between each set)
Incline Dumbbell Curl - 3 sets of 8 to 12 repetitions (30 to 40 seconds of rest between each set)
Cable Hammer Curl - 3 sets of 12 to 15 repetitions (30 seconds of rest between each set)
Concentration Curl - 3 sets of 15 repetitions (20 seconds of rest between each set once done with both arms)

NOTE:- Flex your biceps after each exercise as it will give you an insane pump and increase blood flow!

So, this was the ultimate guide, which included the best exercises for bicep along with free workout. Follow this guide, and you will see definite results when combined with proper Diet/Nutrition. Leave a comment if you still have any doubt on best exercises for Biceps or what is the best workout to add mass for Biceps, my free of cost assistance will always be provided. Share this post with your friends and let us grow together.






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