Barbell curls work both heads of your biceps. They’re by far the best and fastest way to increase the size of your biceps. However, there are many variations you can use to increase the size and strength of your biceps.

We all have differently shaped biceps depending on genetics. If you’re just starting out for the first time, it’s good to take note of your biceps to see what you should concentrate on. For example, if your medial head is a lot bigger than your lateral head of your bicep, balance your bicep exercises to even out your biceps.

This kind of awareness when starting out will help you achieve a balance with your biceps, right from the start. However, balancing doesn’t only have to be done when you first start; it’s just the best time to get the best results. Even advanced bodybuilders have successfully managed to change the shape of their biceps, like Lee Haney.

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You should start your barbell curl with a natural hold and not wide or narrow. To get the best results, keep the tension when you reach the top of the curl and squeeze your biceps for an extra 2 or 3 seconds. This will not only increase the neuromuscular pathways that are going to the biceps, but will help pre-exhaust the muscle on the eccentric movement.

There are two movements with every exercise. The first movement is against gravity, which is called the concentric movement. The second movement is with gravity, which is the eccentric movement. Sports science shows that we are 60% stronger on an eccentric movement.

The brachialis muscle, located between your triceps and biceps, inserts into your forearm and will make a big difference to the “peak” of your biceps, if you train this muscle specifically. The best way to do this is by using hammer curls, which are done with dumbbells.

You’ll notice that you’re stronger when doing a hammer curl, as the brachialis muscle calls in both the triceps and the biceps to work. It also uses the muscles in your forearm. You can also work the brachialis muscle by doing reverse curls with your palms facing towards you when you start a barbell curl.

There are many advanced methods to increase the size and strength of your biceps. They range from cheat reps, drop sets, and forced reps. These should not be done by a beginner, as it will cause injury.

It’s important to note here that one can develop the size of their biceps very effectively by not doing any specific bicep exercise at all. Doing compound movements like pull-ups, rows, deadlifts, and chins will all work your biceps.

You should only do bicep exercises after you’ve completed the sets and reps of your large body parts. Doing these compound movements first will achieve a pre-exhaust condition. This is important, as you will quickly reach the point of failure which will help you to gain size and strength quickly.

By Daniel

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