When it comes to building biceps size -- a process called hypertrophy -- overload is important. Exercises that allow you to lift the most weight are the best choice. While finishing exercises such as preacher curls and concentration curls isolate your biceps, they do not allow you to lift much weight and, therefore, do not overload your biceps sufficiently to trigger maximum growth. Perform two to three sets of six to eight repetitions of each exercise twice a week for best results.
Narrow Grip Chin Ups
Chin ups are an effective biceps exercise as they allow you to lift a large amount of weight. Grasp an overhead bar with a narrower than shoulder-width underhand grip. Bend your legs and hang from extended arms. Bend your elbows and curl your body up until your chin is above the bar. Pause in this most contracted position for a second before slowly returning to the starting position.
Perform as many repetitions as you can. Make this exercise more demanding by wearing a weighted vest or back pack or securing a dumbbell around your waist.
Barbell Power Curls
Your muscles are stronger in the eccentric or lowering phase than they are in the concentric or shortening phase. Power curls make use of this phenomenon by allowing you to use a weight that is otherwise too heavy for you. Stand with your feet hip-width apart and hold a barbell with a shoulder-width underhand grip. Bend your knees slightly and lean forwards from your hips.
Lower the bar to mid-thigh height. Thrust your hips forward and swing the barbell up to shoulder height. Lock your torso in place and slowly lower the bar using biceps strength only. Once your arms are extended, bend your knees slightly, lean forwards from your hips and repeat. Make sure you keep your chest up and lower back tightly arched throughout this exercise.
Alternating Dumbbell Curls
The alternating action of this exercise allows you to focus all your attention on one arm at a time. This increased focus will allow you to lift more growth-stimulating weights. Stand with your feet shoulder-width apart and a dumbbell in each hand. Hold the dumbbells at your sides with your hands facing in toward your legs. Keep your elbows tucked into your sides and bend one arm.
Curl the dumbbell up to your shoulder, rotating your wrist into a palm-up position as your elbow passes through 90 degrees of flexion. Lower the dumbbell back to the starting position and then perform a repetition with your other arm. Continue alternating arms for the duration of your set.
Barbell Drag Curls
Barbell drag curls are an effective biceps-building exercise that bodybuilding coach Vince Gironda made popular. The aim of the drag curl is to remove as much shoulder involvement from the exercise as possible and focus on overloading the biceps. Stand with your feet hip-width apart and hold a barbell with a hip-width underhand grip.
Bend your arms, pull your elbows back and drag the bar up the front of your body as high as you can. As the bar nears the bottom part of your chest, curl the weight up to shoulder-height. Slowly lower the bar back to full extension and then repeat.
References
- "Encyclopedia of Bodybuilding: The Complete A-Z Book on Muscle Building"; Robert Kennedy; 2008
- "Anatomy of Exercise: A Trainer's Inside Guide to Your Workout"; Pat Manocchia; 2009
- "Unleashing the Wild Physique"; Vince Gironda and Robert Kennedy; 1984
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