Health

5 Best exercises to boost your biceps

1. Prone dumbbell spider curl:

How to do it:

1. Lie on an incline bench and hold a dumbbell in each hand, letting them hang underneath your shoulders.
2. Use your biceps to curl the dumbbells towards your shoulders. Slowly return to starting position and repeat.

Prone dumbells spider curl
Prone dumbells spider curl

 

Benefit:

The spider curl is an exercise in control. Facing towards the floor, every muscle fibre will want you to get away with dropping the weights Don’t. Fight against your body’s temptation to swing and work just as hard on the way down as on the way up. A true test of control that’s the ultimate time-under-tension move.

2. Weighted chin up

How to do it:

1. Whilse wearing a weighted belt or with a dumbbell between your feet, grab the pull-up bar with your palms facing towards you and a grip that is narrower than shoulder width.
2. Pull yourself up until your head is above the bar. Slowly lower back to the start position.

Weighted chin up
Weighted chin up

 

Benefit:

In a well-equipped gym, the options seem almost endless, so much so that we forget our basics.

3. Inverted row

How to do it: 

1. Set up a bar in a rack at waist height. Hold it wider than shoulder-width apart, with an underhand grip, and hang underneath. Position yourself with heels out in front of you and arms fully extended.
2. Your body should be straight from shoulders to ankles. Flex at the elbows to pull your chest up to the bar. Lower yourself back to the start position under control.

Inverted row
Inverted row

 

Benefit:

The calisthenics alternative to a bent-over row, the inverted row requires a straight back and considerable core control to hold your body in the correct form. Not only will you earn yourself a solid six-pack, but like the bent-over row and the pull-up you can change your grip to alter the focus of your workout: overhand to hit your back and delts, underhand to focus on maxing out your biceps. An underappreciated arms-and-core burner.

4. Meadows row

How to do it:

1. Put one end of a barbell in a heavy weight to stabilise it and lift the other end with one hand. Keep your arm extended and knees slightly bent.
2. Flex your elbow and use your shoulder muscle to pull the barbell up to your side, then lower it back down and repeat.

Meadows row
Meadows row

 

Benefit:

Who says ‘barbell’ has to mean two hands? This tough rowing variation allows you to stack more weight on and grapple with an unfamiliar movement. Doing this T-bar style row to one side, as opposed to between the legs, forces your whole body to work overtime while you try and keep yourself balanced. This move is one of the fastest tickets to bigger arms. Just don’t tell everybody or they will all be doing it.

5. Zottman curl

How to do it: 

1. Stand holding two dumbbells with your arms fully extended, palms facing forwards. Curl the weights up to shoulder height, taking care to move only your forearms.
2. At the top position, while squeezing your biceps, rotate your wrists until your palms are facing away from your body. Lower back down to the start position and, at the end of the move, again rotate your wrists so your palms are facing out.

Zotman Curl
Zotman Curl

 

Benefit:

Who knew you could use curls for more than biceps? While you’re still lifting with your bis, swivelling with the pronated grip works your underdeveloped forearms, vital in every single lift involving grip strength. That’s all of them, then.

 

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