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The Best Biceps Exercises 2015


   
                                                 

                                                      The Best Biceps Exercises

         Like with most muscle groups, there are scores of biceps exercises you can choose from but only a small handful are really necessary.


Just because you can do twenty varieties of curls doesn’t mean you need to. The following are the most effective



Here are the best exercises that focus on the biceps to add after your rows and puldowns. Use these and build eye_popping mass.


When starting on a muscle building program, one of the key body parts that many people want to place a large focus on are the biceps. The biceps tend to be a highly noticed muscle group by others, so if you have nicely developed arms, people are going to know you're on top of your workout game.


It is important to keep in mind that in actuality the triceps muscle comprises a very large component of the arm, so you must not neglect your triceps work either, which will then give you the perfect balance of what you need to see optimal results.


When you are aiming for maximum size, another important point to note is that lifting heavy must be placed as a priority. Since building more size is a combination of a heavy surplus, enough volume, and plenty of calories, it's a wise decision to focus on exercises that will allow you to lift the heaviest weight possible.


Usually for most people this will be exercises such as rows and lat-pulldowns, both of which target the biceps muscles as well. If you are including these regularly with your workout program and then adding in other exercises that are specifically targeted towards the biceps muscles you will be right on track for developing the best arms you can.


Here are the  best exercises that focus on the biceps to add after your rows and pulldowns.





EXERCISE : INCLINE DUMBBELL CURL

The first exercise to add is incline dumbbell curls. This exercise is one of the best to help prevent that momentum issue from happening as we just discussed, since it essentially restricts the movement of the back.

When doing this exercise, you will feel maximum tension on the biceps muscle belly, so don't be surprised if the weight is slightly lower. As long as you're pushing yourself hard, using the lower weight but maintaining proper form will be the way to go for results.



EXERCISE 1 BARBELL CURL

The second biceps exercise to perform is barbell biceps curls, which will also allow you to overload those biceps with a heavy weight. Most trainees are slightly stronger when lifting a barbell versus a set of dumbbells, so this is a great one for maximum strength development.

When doing the exercise, the primary thing to focus on is that you're not cutting the movement pattern short at all, and that you're not allowing momentum to cause you to lean backward as you hoist the weight upwards.


This is one of the most common mistakes with this exercise momentum performs more of the work than your muscles actually do. If you perform it in a slow and controlled manner, that should reduce the chances of this happening significantly and allow you to place a higher intensity deep within the muscle fibers.





EXERCISE 3 STANDING BICEPS CABLE CURL

If you're looking to target the deep-tissue muscle fibers, cable curls are a good bet. Since the pattern of movement is less stable with this movement, due to the constant tension provided by the cable, you will call all the stabilization muscles surrounding the biceps into play as you execute the exercise.

You can use a variety of different attachments to perform the cable curls including a rope, a straight bar, or rotating cable handles that allow you to work a single arm at a time



EXERCISE 5 CONCENTRATION CURLS

Finally, the last of the exercises to consider to blast your biceps into growth are concentration curls. When done while sitting, these will also limit the degree momentum plays in the execution of the exercise and place all the emphasis right on the biceps muscle.

There will be no helper muscles called into play when doing concentration curls (when done properly), so this is a good one to add in at the very end of your workout when you're really looking to finish off the biceps and fully exhaust them.





Muscle Day : The Best Biceps Exercises


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