Whenever one of my friends want to start working out the first question they ask, what the best biceps exercise is.
Of course, they ask me because they want to build big arms as fast as possible. Having massive upper arms look pretty cool, and it is a kind of symbol of bodybuilding.
There are a lot of types of biceps exercises out there, so it is not easy for a beginner to decide. Plus, almost each online muscle building magazine suggests different moves. Not to mention the various equipment we can use.
In my opinion, a perfect exercise for biceps develops muscle mass and strength at the same time. And for that the best moves are those which are done by free weights, dumbbells or barbell.
So, my answer to this question is standing dumbbell curl. For me, this exercise is the winner.
Why? Because it provides a full range of motion, heavy weights can be used and allows to focus on the biceps muscles better, and that leads to better stimulation. On top of that, in order to perform this move correctly and keep the balance a lot of other muscles are engaged as well. I always have it in my program.Related All about dumbbell biceps training here.
The second winner is barbell curls, and the third is chin up when I focus on my biceps muscles instead of my back.
However, what works for me, may not work for you. If you check out the workout routines of bodybuilders, you will see they do wide range exercises.
That is why I created this survey to see which exercise is the best based on various opinions. I would like to ask you to vote on that activity that works for you the best. I mean, it helps to build both strength and muscle mass.
Thank for your vote in advance that will help beginners to build bigger biceps.[total-poll id=1862]
I have put together a video playlist in which the most well-known exercises are presented helping beginners to learn how to do them correctly. There are many other variations, but I think these are the most important ones.
As you see, there are various ways to train your biceps. If you are a beginner, you should spend time with testing which works you the best and include the best ones into your biceps workout.
Finally, if you want to build massive arms, you should focus on your triceps and forearms as well. More than 60% of your upper arm is your triceps. Hence, you should focus on that muscle group as well. And do to forget muscle building is mainly about proper nutrition.Tip Need a barbell or a dumbbells for your home gym? Choose from hundreds of equipment at best price here.
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