Top 5 Exercises to Get Monster Biceps

Getting biceps like a monster is the dream of every bodybuilder that includes hours of training, diet, and work hard. There are so many beginners who want to make biceps size very big. Guys getting biceps size is not a rocket science, it takes time. But by doing right exercises and proper training can help you to achieve bigger biceps size. So in this article, I will tell you some best exercises of biceps that help you to get bigger biceps size.
Top 5 Exercises to Get Monster Biceps
Top 5 Exercises to Get Monster Biceps

Top 5 Exercises to Get Monster Biceps

Guys, there are 5 exercises for biceps, you can do all the given exercises. So let's take a look:

1. Hammer Curl

Hammer Curls
Hammer Curls
Take your standard-grip curl and flip it on its side. This small difference in the way you hold the dumbbell helps transfer more of the work from your biceps brachii to your brachialis—a muscle that can make your arms look thicker. Now let’s see how to do this wonderful exercise:
  • Grab a pair of dumbbells and let them hang at arm’s length next to your sides with your palms facing your thighs.
  • Now without moving your upper arms, bend your elbows and curl the dumbbells as close to your shoulders as you can.
  • Now pause for a sec, and then slowly lower the weight back to the starting position.
  • Each time you return to the starting position, completely straighten your arms.

2. Static Dumbbell Curls

Static Dumbbell Curls
Static Dumbbell Curls 

Static dumbbell curls are the best biceps exercise. In this, you hold the weight in one position for a period of time. It will stimulate your muscles in a way that is different from performing full reps. Steps to do static dumbbell curls:
  • Grab a dumbbell with your right hand and stand behind a bench raised to a 45-degree angle.
  • Lower the dumbbell until it’s just beyond half way.
  • Hold for 20 seconds and then repeat on your left arm. 

3. Incline Dumbbell Curl

Incline Dumbbell Curl
Incline Dumbbell Curl
In this exercise you lie on your back, allowing your arms to drop down behind your body. This puts an extra challenge on the long head of your biceps brachii because you’re working from a deficit-meaning, you’re starting the movement at a point where you have less leverage than normal. Steps to do incline dumbbell curl:
  • Grab a pair of dumbbells and lie with your back against a bench that’s set to a 45-degree incline. Without moving your upper arms, bend your elbows and curl the dumbbells as close to your shoulders as you can. 
  • Pause, and then slowly lower the weight back to the starting position. 
  • Each time you return to the starting position, completely straighten your arms. 

4. Cable Rope Hammer Curl

Cable Rope Hammer Curl
Cable Rope Hammer Curl
This exercise is like the dumbbell hammer curl,. Cable rope hammer curl will hit your brachialis to build thickness in your arms. But unlike the dumbbell version, the cable machine keeps a more steady and constant load on the biceps for longer, which may elicit more growth. Steps to do Cable Rope Hammer Curl:
  • Hold both ends of a rope attached to the low pulley of a cable machine.
  • Press your elbows into your sides with your palms facing each other.
  • Keep your feet shoulder-width apart, your torso upright, and your knees slightly bent.
  • Keeping your arms stable throughout the move, curl, the rope toward your shoulders, Pause, and reverse the movement to return to the starting position. 

5. EZ-Bar Preacher Curl

EZ-Bar Preacher Curl
EZ-Bar Preacher Curl
Resting your arms on a sloping pad of a preacher bench helps isolate your biceps by taking your other upper-body muscles out of the equation meaning, they won’t come into play to assist where your biceps are weakest. If you don’t have the appropriate workstation, you can use a Swiss ball or a bench angled to 45 degrees. Steps to do EZ-Bar Preacher Curl:

  • Grab an EZ-bar with your hands six inches apart.
  • Rest your upper arms on the sloping pad of a preacher bench and hold the bar in front of you with your elbows slightly bent.
  • Without moving your upper arms, bend your elbows and curl the bar toward your shoulders.
  • Now pause, and then slowly lower the weight back to the starting position. 


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