Though experienced lifters know that you should focus on building the big muscle groups of the back, legs, and chest, everyone loves a good, hard biceps workout. Here is the best bicep workout that you can use to build the biggest arms possible.
1. Barbell Curl
The best bicep workout will start with the heaviest possible movement. For most people, this is the regular barbell biceps curl. This movement will allow you to use more weight than any other curl type of movement.
The form you use on this exercise should be somewhat loose. You do not need to use super-strict form on curls to tax your biceps, but just make sure that’s where the majority of the stress goes. Be honest with yourself about whether or not you are really working your biceps.
Work up to one or two sets of 6-8 reps with the barbell curl. If the straight barbell hurts your wrist (as it does mine), you can use an EZ bar, which has a bend in the handle that allows for more comfort. Though you probably can’t use as much weight this way, your wrists will stay safe and able to lift weights.
2. Dumbbell Hammer Curl
You need to work your forearms as hard as your biceps, if you want fully developed arms. The best movement for working your forearms is the hammer curl. Like the barbell curl with the biceps, the hammer curl will allow you to use more weight for your forearms than any other movement.
Work up to two sets of 8-10 reps with this hammer curl for the best bicep workout. Allow yourself to use a little bit of swing in the movement, but make sure you really feel your forearms working. After these first two exercises, your biceps and forearms ought to be pretty fatigued.
3. Incline Dumbbell Curl
The incline curl must be include in the best bicep workout, for it is one of the most targeted exercises for this muscle. It allows for a huge stretch at the bottom of the movement, and one of the strongest possible contractions for your biceps at the top.
To perform the incline curl, set an incline bench at a moderate angle, about 30 degrees away from vertical. Keeping your back against the pad, curl the dumbbells toward your chest, using a full range of motion and no swing. Work up to 2-3 sets of 10-12 reps.
4. Machine Preacher Curl
By now your biceps should be very fatigued, but you’re not quite done with the best bicep workout. Head on over to your favorite machine preacher curl, and perform 3-4 sets of 15-20 reps. Focus on the pump you get in your biceps, and stop when they are completely fatigued.