Biceps- Body Building Professionals
Biceps Featured-2 Workout

Best Bicep Exercises For Mass

The bodybuilder’s physique is a rigorously balanced mixture of many elements, together with form, proportion, and symmetry, to attain an ideal physique you want time, power, dedication, constructive mindset and, dedication.  Let say that you’re a newbie and also you comply with a few of the gymnasium applications and develop some good muscle mass however you aren’t capable of develop extra however you do not need to cease right here at that time so you’re prepared to go for extra, then to achieve an additional mass and develop your muscular tissues extra after you attain 15 – 20  kilos of muscle mass you’ll have to mix extra workouts and embrace extra units in your exercises.


Right here I’m going to share Best Bicep Workouts For Mass


EXERCISE 1 – 3 PART CURLS

This exercise is also known as: HALF PART CURLS , 3-PART CURLS, and 3-PART CURLS WITH DUMBBELLS.

MAIN PURPOSE OF THIS EXERCISE: By performing this exercise you will be able to develop and shape the entire biceps area, and that’s what every bodybuilder want to achieve.

This exercise is combination from partial and full range movements.

It is a great exercise to test your level of endurance, and for a biceps pump.

3-PART CURLS INSTRUCTIONS :

  • Take a dumbbell in each hand, and let them hang at arm’s length next to your sides.
  • Curl the weights upward until your forearms are about parallel to the floor.
  • Then lower them to the starting position.
  • Make between 7 to 10 reps from this partial movement.

Then without stopping :

  •  Curl the dumbbells up to the shoulders.
  • Lower the weights down until your forearms are about parallel to the floor.
  • Make between 7 to 10 repetitions from this partial movement.

Then again without stopping :

  • Finish the set by doing 7 to 10 full range dumbbell curls.

3-PART CURLS TIPS:

You can perform this exercise in front of a mirror to assure that you’re doing the exercise right.

When you’ll want to make a biceps pump you can make more sets with different weights according your body strength.

When i was doing a biceps pump(using an incline bench) with this exercise, in the first set i used 10 kg of dumbbells, in second 8 kg of dumbbells and in the third set 6 or 8 kg of dumbbells(same weight in both hands).

For normal training you can use a more heavy dumbbells, according your strength.

You can perform this exercise in standing position, or seated on a flat bench or incline bench.

3 part curls, half part curls, 3-part curls with dumbbells


EXERCISE 2 – INCLINE DUMBBELL CURLS


MAIN PURPOSE OF THIS EXERCISE:To get overall biceps development.

Incline Dumbbell Curls Images :

Position 1

incline dumbbell curl

Position 2

Incline Dumbbell Curls Instructions:

Grab a pair of dumbbells and lie with your back on a bench that is set to a 45-degree incline for better effect and muscles development.

Without moving your upper arms, bend your elbows and curl the dumbbells as close to your shoulders as you can..

Pause, then slowly lower the weight back to the starting position.

Each time you return to the starting position, completely straighten your arms.

Type of Exercise: Isolation
Primary Muscles Target Group: Biceps
Equipment:  Dumbbells and Incline Bench.

Tips: By performing this exercise you will be able in same time to develop mass and biceps peak.

Always curl the weights up to shoulder level.

If you want to build the inner biceps more try to train with lifting the dumbbell weights to the outside. With that you will also strengthen your forearms.

This was one of my favorite exercises when i was performing an explosive muscle pumping.

incline dumbbell curls gif by Daniel Jakov


EXERCISE 3 – CONCENTRATION CURLS


MAIN PURPOSE OF THIS EXERCISE: By performing this exercise you should be able to create maximum height in the biceps, especially the outside part(look) of the biceps will look higher and better.

Concentration Curls Instructions: 

Bend over slightly as shown in the Picture and take a dumbbell in one of your hands. Place your other free arm on your knee or find a suitable object to help, support and stabilize yourself.

Curl the dumbbell up to the deltoid, without moving the upper arm or the elbow, and be sure not to
allow your elbow to rest against your thigh. Tense the muscle fully at the highest point of the Curl, then lower the dumbbell slowly, and always try resisting it all the way down till you reach a full extension.

Type of Exercise: Isolation

Main – Primary Muscle Group: Biceps

Secondary Muscle Group: Forearms

Equipment: Dumbbells.

Concentration Curls Tips:

According the experience from some of the best Bodybuilders and Arnold Schwarzenegger – The legend of the Bodybuilding, the best time to perform this exercise is at the end of your biceps training.

Remember: This exercise is for height, not for definition, so that’s why you should use as much weight as you can handle.

To make this exercise more effective and get the best results you should concentrate on biceps contraction and on being strict while performing it.

Curl the weight higher to the shoulder.

concentration curls


EXERCISE 4 – STANDING DUMBBELL CURLS


MAIN PURPOSE OF THIS EXERCISE: To build, shape, and define the biceps. 

Standing Dumbbell Curls Images :

standing dumbbell curls

Position 1

standing biceps dumbbell curl

Position 2

Standing Dumbbell Curls Instructions:

Grab a pair of dumbbells and let them hang at arm’s length next to your sides.

Turn your arms so your palms face forward.

Without moving your upper arms, bend your elbows and curl the dumbbells as close to your shoulders as you can.

Pause, then slowly lower the weight back to the starting position.

Each time you return to the starting position, completely straighten your arms.

Standing Dumbbell Curls Tips:

With this exercise you will achieve an even higher degree of contraction.

Lift the weights as high as you can and then give an extra flex of the biceps to achieve maximum contraction.

Slowly Lower the dumbbells down through the same arc, always try resisting the weight all the way down to the starting position, until your arms are fully extended, the biceps stretched as far as possible.

You can lift a bit more extra weight while you are performing this exercise in standing position and the movement will be not so strict as in seated position, and you can also cheat a little to help yourself and make more muscle mass but remember always keep that to a minimum level.

Type of Exercise: Isolation

Main – Primary Muscle Group: Biceps

Secondary Muscle Group: Forearms

Equipment: Dumbbells

See also the GIF Illustration for how to perform this bicep exercise – standing dumbbell curls.

standing dumbbell curls bicep exercise


EXERCISE 5 – PREACHER CURLS WITH AN E-Z CURL BAR


MAIN PURPOSE OF THIS EXERCISE: To develop the biceps especially the lower end.
This exercise is especially good for anyone who has space between the lower biceps and the elbow joint, to help fill in, and shape this area.

Preacher Curls Images :

ex bar, preacher curl

Position 1

preacher curl with barbell

Position 2

Preacher Curls Instructions:

Grab an EZ Bar with your hands six inches apart.

Rest your upper arms on the sloping pad of a preacher bench and hold the bar in front of you with your elbows slightly bent.

Without moving your upper arms, bend your elbows and curl the bar toward your shoulders.

Pause, then slowly lower the weight back to the starting position.

Type of Exercise: Isolation

Main – Primary Muscle Group: Biceps

Secondary Muscle Group: Forearms

Equipment: Dumbbells, Preacher Curl Bench.

Preacher Curls Tips:  

While performing this exercise if you want to get best results – don’t lean back as you lift the bar,
and deliberately flex the muscle extra hard as you come to the top of the movement, where there is little actual stress on the biceps muscles.

You can also use the bench to perform One-Arm or Two-Arm Dumbbell Curls.

If you want to develop the outer biceps to a slightly greater degree, then perform this exercise with arms and dumbbells held closer together.

If you want to develop the inner biceps more strongly, perform this exercise with arms and dumbbells apart(around six inches or accordingly your body).

Also if you want to build muscle mass i will recommend you to do no more than 14 reps in your first set, So that means that you will be able to choose smart according you current strength and perform the exercise with a bit of heavier weight and gain more.

ex bar preacher curl - biceps exercise,


EXERCISE 6 – SEATED DUMBBELL CURLS


MAIN PURPOSE OF THIS EXERCISE: To build, shape, and define the biceps.

Seated Dumbbell Curls Images :

seated dumbbell curls, seated inner biceps curl with dumbbells

Position 1

Seated inner biceps curl with dumbbell-biceps workouts

Position 2

Seated Dumbbell Curls Instructions :

Sit on the edge of a bench with your feet on the floor.

Keep your back straight and your abs drawn in.

Grasp a dumbbell in each arm with your palms facing each other and fully extend your arms along your sides.

Curl your arms with the dumbbells up and out, turning your palms up and out as you lift.

Slowly lower the dumbbells to the starting position.

Seated Dumbbell Curls Tips:

With this exercise you will achieve an even higher degree of contraction.

You can cheat a little also while performing this exercise to help yourself with your body, but please keep it to a minimum level.

Lift the weights as high as you can and then give an extra flex of the biceps to achieve maximum contraction. Slowly Lower the dumbbells down through the same arc, always try resisting the weight all the way down to the starting position, until your arms are fully extended, the biceps stretched as far as possible.

You can also perform this exercise in standing position, so you can lift a bit more extra weight and the movement will be not so strict and you can also cheat a little.

Type of Exercise: Isolation

Main – Primary Muscle Group: Biceps

Secondary Muscle Group: Forearms

Equipment: Dumbbells, Bench or Chair.

See also the GIF Illustration for how to perform this exercise.

seated dumbbell curls #seated_dumbbell_curls


EXERCISE 7 – HAMMER DUMBBELL CURLS


MAIN PURPOSE OF THIS EXERCISE: To strengthen and develop the Forearms and the Biceps in same time.

Hammer Dumbbell Curls Images :

bicep hammer curl with dumbbells, hammer curls, hammer dumbbell curls

Position 1

hammer curl

Position 2

Hammer Dumbbell Curls Instructions:

Grab a pair of dumbbells and let them hang at arms length next to your sides with your palms facing your thighs. See picture 1 and Picture 2.

Without moving your upper arms, bend your elbows and curl the dumbbells as close to your shoulders as you can.

Pause, then slowly lower the weight back to the starting position.

Hammer Dumbbell Curls Tips:

Each time you return to the starting position, completely straighten your arms.

If you’re exhausted and feel that you don’t have enough strength to perform the exercise with both hands, you can perform it by one hand at a time.

You can perform this exercise in different positions for overall muscle development, standing, seated on a flat bench or using an incline bench.

hammer curls - arnold schwarzenegger

Read and use also the tips about the Standing Dumbbell Curls Exercise.

Type of Exercise: Isolation

Main – Primary Muscle Group: Biceps

Secondary Muscle Group: Forearms

Equipment: Dumbbells.

See also the GIF Illustration for how to perform this bicep exercise – standing hummer curls with dumbbells.

hammer curls, biceps exercises for bigger arms


EXERCISE 8 – STANDING BARBELL CURLS


MAIN PURPOSE OF THIS EXERCISE: To develop the overall size of the biceps.

Standing Barbell Curls Images :

wide grip standing barbell curl, biceps

Position 1

standing biceps barbell curl

Position 2

Standing Barbell Curls Instructions :

Stand up with your torso upright while holding a barbell at the wide outer handle.

The palm of your hands should be facing forward. The elbows should be close to the torso.

While holding the upper arms stationary, curl the weights forward while contracting the biceps as you breathe out.

Only the forearms should move.

Continue the movement until your biceps are fully contracted and the bar is at shoulder level.

Hold the contracted position for a second and squeeze the biceps hard.

Slowly begin to bring the bar back to starting position (until your arms are fully extended) as your breathe in.

Repeat.

Standing Barbell Curls Tips :

A small amount of body movement in this exercise is acceptable because it is a mass-building movement, but this need to be kept to a minimum level unless you are doing Cheat Curls. Bending
forward and leaning back will cut down your range of motion.

See also the GIF Illustration for this workout.

wide grip standing biceps curl with barbell

Remember – I will repeat again: The bodybuilder’s physique is a carefully balanced combination of many factors, including shape, proportion, and symmetry, to achieve a great physique you need time, energy, dedication, positive mindset and, commitment.  Let say that you are a beginner and you follow some of the gym programs and develop some good muscle mass but you are not able to develop more but you don’t want to stop here at that point so you are willing to go for more, then to gain an extra mass and develop your muscles more after you reach 15 – 20  pounds of muscle mass you will have to combine more exercises and include more sets in your workouts.


EXERCISE 9 – ZOTTMAN CURLS WITH DUMBBELLS


MAIN PURPOSE OF THIS EXERCISE: It’s a perfect exercise what works excellent in same time for: Biceps Brachii and Brachioradialis.

The biceps, also biceps brachii is a large muscle that lies on the front of the upper arm between the shoulder and the elbow.

The brachioradialis is a muscle of the forearm that flexes the forearm at the elbow.

Zottman Curls Images :

zottman curl with dummbell

Position 1

zottman curl with

Position 2

Zottman Curls Instructions :

Grab a pair of dumbbells and let them hang at arm’s length next to your sides.

Turn your arms so your palms face forward.

Without moving your upper arms, bend your elbows and curl the dumbbells as close to your shoulders as you can.

Pause, then rotate the dumbbells so your palms face forward again.

Slowly lower the weights down in that position.

Rotate the dumbbells back to the starting position and repeat.

Type of Exercise: Isolation

Main – Primary Muscle Group: Biceps

Secondary Muscle Group: Forearms

Equipment: Dumbbells.

Zottman Curls Tips:

You can use this exercise in case if you want to achieve a quick arm pump.

Always slowly lower the weights to the starting position(3-5 seconds).

Perform 10 to 14 reps per set, for a better muscle pump.

Actually all exercises can be good for biceps pump but sure you should choose the best what can give results for you and those with who you will be able to perform at least 8-14 reps per set. The Combination of Exercises always matters.


EXERCISE 10 – OVERHEAD CABLE CURLS

Overhead Cable Curls Images :

ronnie coleman, Overhead Cable Curl, best bicep exercises for mass


overhead cable curl

Cable Curl – Position 1

biceps curl with cables

Position 2

Here are the steps for how to do Overhead Cable Curl :

Set a weight that is comfortable on each side of the pulley machine.

Now adjust the height of the pulleys on each side and make sure that they are positioned at a height higher than that of your shoulders.

Stand in the center of each side and use an underhand grip,  grab both handles.

Your arms ought to be absolutely fully extended and parallel to the ground along with your feet positioned shoulder width apart from each other.

Your body should be equally aligned with the handles.

While exhaling, slowly squeeze the biceps on each side until your forearms and biceps touch.

While inhaling, move your forearms back to the starting position.

Repeat this exercise according to your plan.

Overhead Cable Curls Tips :

With this exercise, you will not only strengthen your biceps but also you will get a nice upper body stretching.

Stretching is very important for flexibility, loosening tight muscles which help your muscles relax and increase blood flow and injury prevention. 

overhead cable curl professional bodybuilding

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