For many coaches, nothing is more important than building big arms. Here are 10 ways to get the most out of every exercise in your bicep workout! In the article, you will find not only a list of the best exercises, but also you will learn how to perform them as efficiently as possible in training for maximum muscle growth.
If there’s one muscle that gets all the attention and everyone wants, it’s the massive biceps brachii. There is hardly anything cooler than a tight sleeve and the pleasant knowledge that you can play with a double bicep. Each muscle requires its own specific approach to training. Biceps are no exception. If you want to look like Arnold and have arms like him, you first need to understand your muscles and follow the techniques to make that happen.
Reverse pull-ups
It’s easy to get carried away with simple dumbbell curls and forget the best basic bicep exercises, especially one of the best known to mankind. Each of us, wanting to attract the attention of the opposite sex, began with the simplest push-ups to work out the muscles of the chest and triceps. The same for the back and biceps – pull-ups with a reverse grip. This allows you to build even bigger muscles than push-ups.
Estimate how much the dumbbell you lift weights. Now think about how much you weigh. If you do any variation of the reverse grip pull-up, you are guaranteed to put a lot more stress on your biceps, especially if you train for weighted pull-ups. If you turn your palms towards your body, this will maximize the activation of the biceps, since you are essentially doing the same movement as with a traditional bend. A narrower grip will give even more emphasis on the biceps, and pull-ups will also capture the brachialis.
Just as Popeye has always eaten spinach, so should you always pull yourself up with a reverse grip. As an added bonus, you will develop your forearm and develop a strong grip.
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