It is the muscle that everyone wants to have massive. Just ask a gym junkie to show his muscles and he will hit a double bicep pose and not show his legs. So as everyone wants this muscle which is the best exercise to do to get them to grow? My answer is barbell curls!
This is one of the most powerful movements for the bicep. If done correctly this will hit all the heads (long and short) of the bicep and will work it in the full range of movement and put maximum effort onto the bicep.
To do this movement is really easy, hold a barbell shoulders width apart and curl the weight up towards your chest. Easy as that……….. well not quite there are a few things to watch when doing this:
– Don’t swing the weight (you use more momentum than bicep)
– Arching your back (using lower lumbar (spine) to get the weight up)
– Elbows swinging forward (you will start using your anterior (front) deltoid to lift the weight and then at the top of the movement put pressure onto the forearms and elbows)
So watch that you aren’t doing these things when you are lifting as they can cause serious injury or long term issues and will not put all the pressure onto your bicep which will defeat the purpose of the movement.
You can vary this exercise a few ways. Using an ezy bar will cause the pressure to be put on the outside of the bicep and can take pressure off wrists. Having your hand grip wider on the bar will cause the pressure to be put onto the inside of the bicep and then the opposite for having the hands inside shoulder width on the bar will cause you to hit the outer head of the bicep.
This is the best movement for overall bicep mass building. I have always done this movement since I started lifting, this should always be done as the first or second exercise in your bicep program so you will put in maximum effort into the movment.