5 Exercises To Build Your Biceps
A lot of us, men especially, have always had an unnatural emphasis and infatuation with the biceps. It’s one of the “glamour muscles” that are more for show than anything. But we’re not here to judge, just help. Impress your meathead friends with these five ways to build bicep muscles.
Pushup-Position Hammer Curl
Grab a pair of dumbbells and get into a pushup position with your palms facing each other. Without moving your upper arm, curl the weight in your right hand toward your right shoulder. Lower it, and repeat with your left arm. Continue alternating right and left curls for 30 to 60 seconds. Add weight in subsequent workouts, but don’t try to speed up the movement. Make sure you don’t overdo it with the weight so you maintain proper form throughout.
To get yourself into position, grasp a pullup bar with an underhand, shoulder-width grip, kick your legs behind you, cross your feet, squeeze your glutes, and pull your shoulders down and back. Once you’re set, pull yourself up so your collarbone is in line with the bar, pause, and take four seconds to lower yourself back to the start position. If that gets too easy, wear a weight vest or a weight belt to up the intensity.
Resistance Band Jumping-Jack Hammer Curl
Stand with your feet together and centered on a looped resistance band, holding the top of the band with your palms facing each other. Curl the band toward your shoulders and jump out with both feet. Reverse the move to return to the starting position. Repeat for 20 seconds or 10 total reps. Do 8 sets, resting for 10 seconds between them.
Get into a pushup position, hands shoulder-width apart, and rest your knuckles on the floor instead of your hands, palms facing in. Keep your elbows tucked in and slowly lower your chest so it touches the ground. Brace your abs and push yourself back up. If your knuckles hurt, achieve the same motion by turning your hands to point your fingers outward.
There’s also nothing wrong with the standard concentrated bicep curl. From a seated position, lock your right elbow into the inside of your right knee. Keeping your upper arm stationary, curl the weight up towards your shoulder. Repeat with the left arm. The range of motion is generally shorter in this exercise so the focus will be on the short head of the biceps. It is best done as a final exercise or near the end of your routine with a weight load that will give you 12-15 reps.