9 exercises and tips to challenge your biceps

muscle building

The infamous biceps has many nicknames. Everyone wants to build it, but only a few manage to really train this show muscle. He is so much in the focus of the male strength athletes that his counterpart - the triceps - often comparatively neglected. Not infrequently he is even over-trained. Apart from the famous curls, few other exercise variants are used to grow the arm circumference. Maybe you've already trained your biceps with lots of extra phrases and applied too intense techniques. In addition to the classic bench press, biceps exercises involve a lot of risk. Mostly barbell, barbell or pull curls, as well as certain types of one-arm concentration curls, are the typical workout for the biceps. If your training consists of curls from start to finish, you should give your workout schedule a fresh start and incorporate new elements. First, you have to be honest with yourself. If you think functionally and apply the right mix of the optimal amount of training stimuli and a holistic workout for all the muscles of your body, you will go the right way. Strengthening and building the entire musculature of your body is important. How do you want to properly train chest, shoulder or back with burned out arms? In 90% of the upper body exercises, you need the arms. One thing is for sure: Excessive set numbers and too much training techniques for the bicep muscles will endanger your actual goals. When it comes to bicep training, you've probably heard everything. At least you probably think so. Take some time, because here are 9 effective and new ways to grow your biceps. Some of these exercises are new variants of old acquaintances. Others will broaden your horizons.

1. Pull-ups with reverse handle

Reverse pull-ups with a reverse grip - that is, with the ball of the hand to the body - are popular with many functional trainers, as they can build the mass of the biceps excellent. In addition, with your own body enough weight for an overload exists. This form of pull-ups is a welcome change that also trains your back. Since you concentrate on the biceps, you will do this exercise a little differently than you are used to from "normal" pull ups. Grasp the brackets with a shoulder-width undergrip. It's not about the latissimus, so the back is not arched either. Instead, you make a slight hump. So most of the work is done by your biceps. Focus on the movements of the arms. When you're up, pause for a second before returning to the starting position.

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2. TRX Curl

Of the TRX-Curl Similar in functionality to the reverse pull-ups and is another great exercise with no extra weights. In the movement sequences, the entire body is stabilized and challenged. If the TRX-Trainer has several individual grip bands, a strong center of the body is a must. Stand in front of the TRX-Trainer and hold the handles neutral. Go to a 45-degree angle to the ground. The body remains straight and the arms are perpendicular to the body. Without moving your upper arms, you bend your forearms and turn them outward until the fists are pointing inward beside your shoulders. Press the arms with the biceps hard and slowly back to the starting position. If this is too strenuous for you, you can change the angle of your body to the ground. Whatever you do with the TRX curls, keep the body straight in any case. By the way, this is a good workout for your abs because you have to tense them all the time.

3. Concentration Curls with breast support on the bench

You're right, this is a dumbbell exercise. Unlike many exercises where the upper body is twisted and other adulterations are commonplace, chest augmented curls will only move your arms. This is not about the benefits of a particular curl variant. Rather, the focus is on a purposeful movement. You will need to do this dumbbell curl on the incline bench with less weight and increased concentration. Set up the seat at a 45-degree angle. Stand in front of the bench and legs next to the seat. Now put your chest on the back and take two matching dumbbells. The arms hang with both dumbbells in a neutral position. Slowly you bend the dumbbells and turn your forearms so until the hands show up with the insides facing you. Make sure not to move your upper arms. Be sure to follow the instructions to do the work only with the forearms. During the downward movement, you turn the dumbbells in the opposite direction until they are back in the starting position.

4. Align after repetitions

This is the total number of repetitions regardless of the set of sentences executed. Instead of focusing on a specific set number and set rest periods, this approach will see everything as one big set of repetitions and pauses. You can implement this concept in different ways. For example, for hard workouts, you choose any exercise for your biceps and set the total number of repetitions to 50. Now make enough passes with higher weights and low repetitions, as well as pauses, until the 50 are reached. Alternatively, you can also define 100 reps as the target. For this you take less weight and increase the repetition rate per pass. Over time, you will reduce rest periods and / or increase weight. This form of training is also great for supersets with triceps and biceps.

5. Align with time

Another way to advance your training in the studio, the consistent view of the clock. Your goal here should be to create as many repetitions as possible in a given period of time. This approach has the advantage that you already know the time span of the exercises in advance. This is optimal for you if you have little time for training. Choose any exercise for your biceps and set a specific amount of time to complete the repetitions. If you are still at the beginning, you can set a lower value - eg 5 minutes. Later, you always climb for example minute. Again, you can vary the weight and the number of repetitions. On one day you take heavy dumbbells while on another workout you pick lighter weights for longer sets. Your goal should be to reduce pauses in the medium term to increase the number of repetitions or weight at the same time.

6. Sitting barbell curls

This is an old school exercise that has been forgotten by many people. Although it's only about the top half of the curl movement, it's more weight-bearing. Strict adherence to the correct design is particularly important in the sitting position. With this workout your biceps gets a unique and new stimulus. An increase in strength and muscle tissue is the result. For a correct execution, you sit on a flat bench in an upright position. Straighten the lower back, make a 90 degree angle with your hips and place your feet firmly on the ground. Put the barbell on the thighs and grip it with an underhand grip (palm up) in shoulder width. Lift the dumbbell up to your shoulders. Your elbows should move forward slightly to make better use of the biceps. In the upper position, press the flexor muscles of your arms firmly against your forearms. Hold this position for a second or two before slowly returning the barbell to the thigh. Concentrate on just supporting the pole slightly on your legs before starting the next repetition. Avoid dropping the barbell on your legs as much as possible. The seated barbell curls allow you to quickly use heavy weights as movement is restricted. But do not overdo it. Stay in an upright posture throughout the exercise as described earlier. Your movements must be slow and controlled to avoid injury. Combine this exercise with other workouts to get the full range of training options for your biceps.

7. Biceps ladder

The biceps ladder is a great change to get away from the weights and train with your body weight instead. Like the TRX Curls, they are challenging and very effective exercises to build muscle that require little equipment and concentration. Most conveniently, you can perform the biceps ladder on a Smith machine or a knee flexor barbell stand. You start with the pole at the level of your knees. Lie under the barbell and grab it in the lower grip and shoulder width. Now you lift your body. Only your heels still touch the ground. Your body has to form a straight line. Pull your torso up to the bar as if you were doing a barbell curl towards the forehead. In the top position, hold for one to two seconds before lowering the body again. Your body center has to be tense all the time and the body always stay straight. If you can not do it anymore, you put the dumbbell down one position to get more repetitions. At the end of the sentence, your biceps will burn. Similarly, you can then complete this exercise as a triceps leader. So you do not have to run through the studio looking for a free triceps device.

8. Frequency

This tip will affect your workout like no other. Frequency changes are some of the most powerful tricks that call for more muscle in all body parts. By increasing the frequency you can increase the chance of muscle growth. For example, if you only trained your biceps once a week, you only have 52% chance of growth. For two training sessions, the value is already at 104; and with three bicep workouts a week, you're already at 156. What will make your biceps grow faster? Of course, you must complete your training sessions with a watchful eye, so that your muscles can regenerate sufficiently and overtraining can be avoided. A good example of such a training program would be: Monday: Heavy barbell or sitting barbell curls - 4 sets of 4-6 reps Tuesday: No upper body workout that biceps the biceps (instead, for example, cardio and / or legs / torso) Wednesday: Chest - supported curls - 4 sets of 8-12 repeats Thursday: No upper body workout that biceps the biceps (instead, for example, cardio and / or legs / trunk) Friday: Biceps Head - 1 set to muscle failure. Bear in mind that even a chest workout, which is primarily trained in the triceps, also biceps muscles claimed. Although this effect is not so intense, for the observance of the rest periods you should still include it in your plans.

9. More rowing and pull-ups

Here is another trick that has already been forgotten. Many people attach great importance to adequate breast training such as bench press. The triceps is very well developed. But for the biceps you need the opposite movement. Only by the train exercises you will be able to train the Armbeuger. Pull-ups, rowing with a barbell or T-bar and other exercises of this kind are very well suited for this. They put your biceps under stress up to overloading. It is very difficult to do this in the same way with isolated arm flexor exercises. This "side effect" of the back exercises will also increase the frequency of your bicep training. If you train your biceps on one day and your back on another, that's technically a double workout for your arm flexors. Your back training is - as with any other part of the body - your undivided attention.