June 11, 2023 3 min read
It’s no secret that the biceps are one of the most sought-after muscle groups among gym goers. In fact, they are often referred to as “the show muscles” due to their prominence when flexed and the admiration they garner from onlookers. But in order to be able to show off your guns, you must first build them up with the right exercises and equipment. With that in mind, here is a look at some of the most effective bicep workouts for fast muscle gains.Shop The Collection: Barbells
Barbell curls are one of the staple exercises for building bigger biceps. This exercise involves lifting a barbell with both hands while keeping your elbows stationary. When performing barbell curls, it is important to keep your back straight and your abs tight to protect your lower back. To increase the intensity, try using a slightly wider grip or adding weight to the barbell. Additionally, you can also perform this exercise in a seated position to minimize swinging and to really focus on your biceps.Shop The Gear: CAP Barbell Olympic Chrome Bar, 6-ft, $135.99 USD
Dumbbell curls are another great exercise for targeting your biceps. By using two dumbbells, you can challenge each arm individually and create a fuller range of motion. You can also vary the intensity by changing the angle of your body and the number of reps you do. For example, if you want to increase the difficulty, you can do a set of 20 reps with lighter weights instead of 8-10 reps with heavier weights. Additionally, you can also use dumbbells for hammer curls, which involve curling each dumbbell simultaneously.Shop The Collection: Barbells
Pull-ups are one of the best overall bodyweight exercises out there, but did you know that they are also great for building your biceps? Specifically, pull-ups with a supinated (underhand) grip target your biceps more than regular pull-ups. To make this exercise more challenging, you can add weight by wearing a weight belt or using a weight plate. You can also vary the rep range, sets, and rest times to further increase the intensity and maximize your gains.Shop The Gear: Concorde Olympic Training Barbell – 33 lb, $214.99 USD
Like pull-ups, chin-ups are also great for building your biceps. The main difference between pull-ups and chin-ups is the grip. Chin-ups involve an overhand grip, which shifts the focus to your biceps. Try doing a few sets of chin-ups with different grips and rep ranges to really challenge your biceps. Additionally, you can also add weight to make this exercise even more difficult.
Incline dumbbell curls are a great way to work your biceps in a new way. This exercise is performed on an incline bench and involves curling two dumbbells simultaneously. The incline bench provides a greater range of motion and allows you to really target the inner and outer heads of your biceps. Additionally, you can also increase the difficulty by changing the angle of your body and the number of reps you do.
Reverse barbell curls are an excellent way to work your brachialis, which is a small muscle located underneath your biceps. This exercise is performed with an overhand grip and involves curling the barbell up towards your chest. This exercise can be done with either a barbell or an EZ-bar, depending on what you have available. To really maximize your gains, try adding weight and varying the rep range and rest times.
Cable rope hammer curls are a great way to work your biceps and forearms at the same time. This exercise involves using a rope attachment on a cable machine and simulating the motion of hammering nails. This exercise requires you to use both arms simultaneously and creates an intense contraction on your biceps. To increase the difficulty, try adding weight and varying the rep range and rest times.
These are just some of the most effective bicep workouts for fast muscle gains. By combining these exercises with proper nutrition and adequate rest, you can maximize your results and achieve the biceps of your dreams. So what are you waiting for? Get to the gym and start pumping those guns!