The first muscle that comes to mind when flexing is the biceps, and every teenager almost ignores all other muscles besides biceps and abs. Also, when showing off strength men tend to flex their bicep first than the rest of the muscles. Building this muscle is simple and easy, as it’s very easy to target it with every exercise.
Scott Curl with Tucked Armpits
Known as Scott Curls from the man who invented them, the first-ever Mr. Olympia (1965, 1966), the late, great Larry Scott. A movement where your armpits are tucked under a bench will take out any possibility of any other muscle being engaged and chipping in – if you use a proper form, that is. It’s the same movement as the Barbell curl but the difference is that you support with your armpits on a bench. This exercise belongs in the group of best biceps exercises for size. Read in detail about Scott curls.
Do 3 sets of 12.
The Zottman curl will make your biceps look like baseballs and your forearms look like firearms, it also helps you add balance between upper and lower arm mass and should be part of any complete program. If this move is new to you, you’ll find it a welcome change of pace for your biceps that could kick-start new growth. Stand up with your torso upright and a dumbbell in each hand being held at arm’s length. Make sure the palms of your hands are facing each other, this will be your starting position.
Only your forearms should move, your wrist should rotate so that you have supinated (palms up) grip. Hold the contracted position for a second as you squeeze the biceps. Now during the contracted position, rotate your wrist until you now have a pronated (palms facing down) grip with the thumb at a higher position than the pinky. As the dumbbells close your thighs, start rotating the wrist so that you go back to a neutral position (palms facing your body) grip.
Do 3 sets of 12 reps.
Wide-Grip Standing Barbell Curl
This is one of the greatest biceps exercises for size and for targeting the small head of the biceps, located on the inner part of the arm, due to the wide grip position of the forearms and places maximum tension on the small head. Variety of barbell curl grip options help target different arm muscles for more complete biceps development. The only difference from the usual bicep curl is that you place your hands wider than the usual.
Do 3 sets of 12-10-8 reps.
Incline Inner-Biceps Curl
Incline angle dumbbell curls target the biceps muscles and the forearms. They also hit the anterior deltoids (front of shoulders) as a secondary stabilizer muscle group. This exercise helps you build the “ball” form on the biceps.
Hold a dumbbell in each hand and lie down on the incline bench. Keep your elbows locked to your torso and avoid any movement of the upper part of your arm if you want to do it properly. While curling upwards twists your hand inwards for best results.
Do 3 sets of 15 reps.
The first on this list is the most important biceps exercises for the size of the biceps as it target’s the Biceps Brachioradialis and the Brachialis Brachioradialis. But in these exercises, you can get injured pretty easily if not done properly, so I will explain how to do it properly and avoid getting hurt.
Stand up with your torso upright while holding a barbell at a shoulder-width grip. The palm of your hands should be facing forwards and the elbows close to the torso, while holding the upper arms stationary, curl the weights forwards while contracting the biceps as you breathe out. To avoid injuries you should do the move only with your lower arm’s, and try not to tilt your back to gain strength to swing harder upward, you should only do the move with the biceps.
Do 3 sets of 12-10-8 reps.
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