New Bicep Workouts- 6 Best Bicep Exercises
The Best 6 Exercises For your next Bicep Workouts
Like every other bodypart, training smart is the key for developing a big pair of arms. Massive guns are built using compound movements, heavy enough weights (of course, ‘heavy’ is a relative term ), good technique and full range of motion. But besides training, they also need a good amount of rest and food to grow.
In this article we’ll take a look at the weightlifting part of the formula for building big arms. The workout consists of three exercises for the triceps, supersetted with three exercises for the biceps. We will first focus on the big movements that are supposed to increase the strength and power of your upper arms and we will finish with some higher rep movements used as hypertrophy work. These are the 6 best movements for putting slabs of muscle to your arms :
The Bicep Workouts
- Close Grip Bench Press: 3 sets of 5-6 reps – superset with
- Close Grip Chin-ups: 3 sets of 5-6 reps
- Triceps Dips: 3 sets of 10 reps – superset with
- EZ Barbell Curl: 3 sets of 10 reps
- Dumbbell Triceps Extension: 3 sets of 12-15 reps – superset with
- Seated Dumbbell Curls: 3 sets of 12-15 reps
Close Grip Bench Press – this is probably the single best exercise for building strength and mass in your triceps. Because of the nature of the exercise, you will be able to use big weights. But don’t get carried away because you can also injure yourself using too much weight. Increase the weights on every set and use a weight that you can push 5-6 times to failure in the last set. Rest 30 seconds after every set and quickly switch to close grip chin-ups.
Close Grip Chin-ups – while chin ups are primarily a great back exercise, close grip chin ups work the biceps big time. Try to swing as little as possible and concentrate on pulling with your arms instead of your back.
Triceps Dips – the second best exercise for building strong and big triceps. You should use narrow grip and not let your shoulders drop below your elbows on your way down. If the dips are too hard you can use the dip machine.
EZ Barbell Curl – the EZ Bar is better than a straight bar because the way you grip it puts both your wrists and elbows in a more natural position than a straight bar. Increase the weight on every set and choose a weight that allows you to do 10 reps to failure on the last set.
Dumbbell Triceps Extension – this is an isolation movement, a great finishing exercise. Remember this is your final exercise so keep the weight lower and just keep the blood flowing in the triceps.
Seated Dumbbell Curls – a great unilateral exercise that is going to give you a great pump in your biceps. Keep the weights low and do 3 sets of 12-15 reps.
As with any other muscle group you should give the biceps a good amount of time to rest after the bicep workout, especially since they are involved in all other upper body movements such as bench press, rows or pull ups. Also you should be eating sufficient amounts of food – 1-1.5g/lb of protein and about 2g/lb of carbs in order to grow.
Remember–Progression is the Key to Muscle Growth
That’s it for the best arm exercises.
The key, however, isn’t just doing the exercises–it’s progressing on them. That is, increasing the amount of weight you can move over time.
If you don’t get stronger, you won’t get bigger.
But if you do work on building your strength on these exercises, and you eat enough food to grow, your arms will respond.
That’s it on the exercises. Out of all the dozens and dozens you could do, these6 are all you need to build strong, full, and big arms.
The key, however, isn’t just doing the above exercises. It’s progressing on them. That is, increasing the amount of weight you can handle over time.
Remember that as a natural weightlifter looking to get bigger, you must focus on getting stronger.
If you want to look jacked, you’re going to need big, strong, defined arms. And especially if you want to have guns showing with your clothes on.
Most weightlifters know this but fail to get the arms they really want mostly due to making one or more of the following mistakes:
- Focusing on the wrong bicep workout
- Focusing on high-rep training doing drop sets,super set
- Neglecting progressive overload
And by the same token, you can basically guarantee good results by going in the other direction:
- Focusing on below exercises
- Doing a lot of heavy lifting
- Ensuring you’re progressing over time
If you follow those principles, you can’t go wrong, and especially if you put most of your time and effort into the above 6 exercises:
Conclusion On New Bicep Workouts- 6 Best Bicep Exercises
There you have it, the top 6 exercise for biceps workout Of course, there are tons more and it was tough narrowing it down.
Also don’t forget to check this article out
This is far from a complete list and is only a fraction of the bodyweight exercises I use regularly. I like to mix these in with some barbell/dumbbell and strongman exercises but there’s no reason you couldn’t get by with just these alone. If you’re not already doing so add a few of these exercises to your program today and work your way up to the highest level of each.
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