Aesthetic and Physiological Importance of the Biceps Muscles
Here are some of the best Hypertrophy centered exercises for the Biceps
Incline bench supinated dumbbell curls
To perform incline bench supinated dumbbell curls, set an adjustable bench to a 30 to 45-degree angle and sit back with your feet flat on the floor, holding a dumbbell in each hand with your palms facing up. Keeping your elbows stationary, curl the dumbbells toward your shoulders while fully contracting your biceps, then control the descent back to the starting position. Aim for 8-12 reps over 3-4 sets, focusing on a slow, controlled movement to optimize the mind-muscle connection and avoid using momentum. Ensure your back remains against the bench throughout the exercise, and avoid using weights that are too heavy to maintain proper form. EVERY REP COUNTS
Bicep Curls
To perform bicep curls, select an appropriate set of dumbbells and stand with your feet shoulder-width apart, arms by your sides, and palms facing forward. Brace your core, keep your chest lifted, and maintain a slight bend in your knees. Curl the dumbbells upward by bending at the elbows, ensuring that only your forearms move while keeping your upper arms stationary. Continue lifting until the dumbbells reach shoulder level. Squeeze your biceps at the top of the movement, then slowly lower the weights back to the starting position. Repeat for 8-12 reps, focusing on controlled movements throughout each set. EVERY REP COUNTS
Preacher Curl
This exercise can be done on a dedicated machine with an EZ bar attached but also with seperate dumbbells. Try whichever available. Adjust the preacher curl machine so that the pad sits just below your chest when you're seated. Ensure the EZ bar is loaded with a suitable weight for your rep range and placed in the rack. Sit on the machine, facing it, and press your torso against the pad. Reach forward to unrack the EZ bar and grip it shoulder-width apart with your palms facing up. Rest your upper arms on the front of the pad, keeping your feet flat on the floor. Curl the EZ bar by bending your elbows, lifting it toward your shoulders. Pause at the top and squeeze your biceps, ensuring only your forearms move throughout the exercise. Lower the bar back to the starting position with your arms fully extended. Repeat for 8-12 reps over three sets. EVERY REP COUNTS
Cross Body Hammer Curls
To perform crossbody hammer curls, stand or sit with a dumbbell in each hand, arms at your sides and palms facing your body (neutral grip). Begin by curling the right dumbbell across your body towards your left shoulder, keeping your elbow close to your torso and ensuring a controlled movement. Lower the dumbbell back to the starting position before repeating the motion with your left arm, curling towards your right shoulder. Aim for 8-12 reps per arm for 3-4 sets, focusing on slow and deliberate movements to engage the brachialis and brachioradialis muscles effectively. Maintain good posture throughout, standing tall with a slight bend in your knees, and avoid using momentum to ensure a targeted contraction. This exercise is excellent for building arm strength and improving grip while providing a different angle of engagement compared to traditional curls. EVERY REP COUNTS
High Cable Curls
At the cable crossover station, attach stirrup handles to both pulleys and adjust them to the highest height on the towers. Stand centered between the cables and grab the handles with your arms extended, forming a 'T' shape with your body. Position your feet directly under your hips, or take a staggered stance if preferred, and engage your core for stability. Begin curling the cables by bending both forearms simultaneously, bringing your hands toward your ears while keeping your elbows back and aligned with your body. Squeeze your biceps at the top of the movement, then slowly return to the starting position. Perform 8-12 repetitions for three sets. EVERY REP COUNTS
Chinups
To perform chin-ups, grip a pull-up bar with your palms facing you (supinated grip) and your hands shoulder-width apart. Start from a dead hang with your arms fully extended, engaging your core. Pull your body upward by bending your elbows and drawing them down to your sides, focusing on using your biceps and back muscles until your chin clears the bar. Lower yourself back to the starting position in a controlled manner, ensuring your arms are fully extended before beginning the next rep. Aim for 3-4 sets of 5-10 reps, adjusting the number of repetitions based on your strength level. Maintain proper form throughout by avoiding swinging or kicking for momentum, and keep your body straight to maximize engagement of your upper body muscles. Chin-ups are highly effective for developing upper body strength, particularly in the biceps and back. EVERY REP COUNTS
