Bicep Workouts For Mass

Do you want stronger and bigger biceps? Then check out the following five bicep exercises.

Chin-up

The first exercise we discuss is not a specific isolation exercise for the biceps, but a compound exercise that might be as effective. With the chin up, you're not just training your back muscles but it's also a really good exercise to boost your biceps. Check out the video and text layout below.

• Hang on the pull-up bar on shoulder width (or slightly narrower) and make sure your thumbs point out.
• Tighten your abdominal and muscular muscles and breathe in.
• Bring your shoulder blades to each other.
• Pull yourself up so that the chin is at the height of the halter.
• Leave your checked bags and breath out.

Is this too heavy? Then train with an elastic band, ask someone to help you with the move or exert the exercise on the lat pull down machine. Do you want to make it heavier? Use a weight belt and carry out the chin-up with additional load. Build this slowly by increasing the weight slowly every week.

Dumbbell curl

This is an excellent insulation practice for the biceps. Be careful not to overcome the dumbbell curl. Try to check the performance.

The dumbbell curl goes as follows:

• Sit or stand and take a dumbbell in each hand and turn your palms in.
• Stretch your abdominal and biliary muscles, breathe in and bend your arm. Turn the wrist outward before the forearm is horizontal.
• Spread when your wrist has come to an end, add your biceps and lower the weight slowly while breathing.
• Make sure you keep your elbows quiet. Try to perform the exercise in a controlled manner.

Hammer curl

With this exercise you mainly train the upper arm-spoke leg muscle, but also the biceps, the upper arm muscle and, to a lesser extent, the long and short radial stretch muscle of the hand joint.

The hammer curl goes as follows:

• Go or sit and take each hand a dumbbell with the palms facing each other.
• Tighten your abdominal and muscular muscles and breathe in and bend one arm or both arms at once; 
• Breathe out at the end of the movement.
• Spread up above, add your biceps and lower the weight slowly while breathing.
• Make sure you keep your elbows quiet. Try to perform the exercise in a controlled manner.

Scott Curl

The scott curl is a real insulation exercise because you can hardly compensate with another muscle group. Please note that your biceps are well hot because it is a lot of stress for the tendons when you exercise hard.

Scott Curl goes as follows:

• Sit on the bench and close your armpits.
• Breathe in and stretch your arms, then bend your arms while breathing in.

Note:

• Take full care of the weight. 
• The tendon gets a lot to wear when full of the forearms is full. 
• Make sure you do a good warming up and do not use excessive weights at the outset.
• Furthermore, it is important that you do not use momentum. 
• Do not get rid of the bench with the exercise.

Concentration curl

This is really a classic bicep exercise. Nowadays, you'll see him less and less, but it will be a good practice!

Concentration curl goes as follows:

• Sit down and take a dumbbell in your hand with your palm turned in.
• Let your elbows rest against the inside of your femur.
• Breathe in, bend your arm and breath.
• Then you raise the weight and tighten your biceps well.
• Take note of this exercise that you make a controlled move. 

It is important that you isolate the biceps and not use your back muscles.