How to Build Biceps? − Top 3 Workout Routines
To build your muscles, the first thing you want to start by developing your biceps, mainly they are on the part of your body that is among the most easily noticeable and people will be quick to point out great biceps. Building biceps is not as hard as most people believe.
In fact, with a small set of barbells and dumb bells you can easily embark on a workout routine that should get you great results.
However, before starting on any bicep-building routines, it is important to remember the triceps as well since they constitute a large part of your arm, and therefore if they are ignored your arms completely will not be well balanced.
For most people around the world, the workout routine usually involves lat pull-downs and rows at some point. Both of these routines target biceps and can help you build them over time.
However, if you want to build bigger biceps and do so much faster, then you should consider some special routines which are specifically meant to help you achieve this.
In this respect, there are three main workout routines that you should be following. Before exploring the top 3 workout routines for biceps, it is important first to point out that lifting heavy weights must be your priority if you wish to have big biceps.
Focus on exercises that increase your capacity and allow you to lift as much weight as possible. The top 3 workout routines are:
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Bicep Curls Using Barbells
This technique is ideal for the development of strength and biceps gave the fact that most trainees are usually much stronger when lifting a barbell as opposed to a set of dumbbells.
The secret to successfully carrying out this routine and gaining the most from it is to ensure that you do not rely on momentum to do the work for you but rather work with your biceps.
Always ensure that your back remains straight throughout the routine. Never allow the energy to make you lean backward.
To cut down on momentum, reduce your speed and try to perform the routine slowly in a controlled manner. This will strain the muscle fibers that lie deep within your arm. Thus you will get bigger biceps faster.
The Dumbbell Curl (Alternating Curl)
This technique is very similar to the first workout routine, and its purpose and mechanism are essentially the same. The only difference here is that the method is executed using dumbbells instead of barbells.
The alternating dumbbell curl is advantageous in that it allows you separately to focus the intensity of the routine in each bicep. Again here, it is important to ensure that the momentum of the dumbbells does not do the work for you.
Chin ups require tiny regarding equipment and yet they are among the most effective workout routines when it comes to building biceps. All you need is a chin up bar or a secured straight bar a little above your height.
After reaching up, you should grasp the bar with your palms about six inches apart and face towards you. Without springing or jumping off the ground, pull yourself up until your chin goes completely over the bar to ensure that you flex your arms fully.
As you raise yourself up, ensure your legs are crossed and raised since this will keep your feet from touching the ground when you come back down.
To execute this routine, start at the same position as the dumbbell curl but with your elbows tucked close to your belly and palms facing inwards towards your body. Then bend your arm to bring up the dumbbell slowly until it touches your chest. After that, let it down again very slowly.
In the reverse cycle where you let down the dumbbell slowly, your muscle will be fighting against the force of gravity, and if you let down the dumbbell too fast, then gravity does all the work for you.
Repeat the same with the other arm and keep alternating between the two arms until you are done. It is also important to ensure that while carrying out this routine, you do not let your elbows push against your body for support. All the effort should come from the arm itself.