Best Bicep Exercises For Size

Many men dream of it and most women are fond of big muscular biceps. Unfortunately, the biceps are not the easiest muscles to train. Proper execution is essential, when exercises your biceps it is very easy to compensate, making you not really effective. Today we give a useful overview of the different ways to train your biceps, and the pitfalls you should keep in mind. This way you develop muscular biceps!

Biceps exercises curls
The most important exercises for your biceps are curls: movements that press your upper arms against your body and your forearms bringing upwards. The basic curl is the dumbbell curl, controlling your arms with a weight and turning your hands so that your palms point to your shoulders at the top.

Variations are for example the hammer curl, you do not turn your hand to make a "hammer movement" and the barbell curl, which uses one rod for both hands. The basis of these exercises, however, is the same: it involves enough weight and technical control of your movement.

Other bicep exercises
Of course, it's fast boring just to perform curls, but fortunately, there are several other exercises that you can use to support the growth of your biceps. Pull-ups, for example, are very good. You need a rod for this, for example at the gym or on the overflow at home, which you can safely pull. Keep in mind that you're never over your limits: falling is almost always a guarantee of injuries! It's wise to ask someone for help, especially if you do not have enough experience so that this person can support you when pulling up.

Enough variation
As with any other muscle group, it is important to vary enough when exercises your biceps. This may seem tricky when the exercises consist mainly of curls, but luckily there is more possible than you think: for example, you can do the curls in different attitudes, or you can use machines and devices to boost your biceps in other ways. Not only do you keep your exercises interesting, the variation also helps you to a new exercises prize.

Common mistakes
Many people are hardly affected by their bicep exercises, and usually, because they unconsciously smuggle their technique. For example, many people move their upper body forward during curls, making the exercise easier. Also, many people carry out the exercises too quickly. One last problem is overtraining: because the upper arms are such a visible muscle group, many people are living out.
The result may be that the biceps are overloaded so they do not have enough or a hard time to recover. This seriously decreases your progress, something that you want to avoid. For this reason, it's especially important for a beginner to follow and follow a customized exercises schedule to prevent overtraining.

Nutrition
An important step that many athletes forget is nutrition. Whoever wants to grow muscle needs many proteins - and the harder you train, the more proteins your body wants to get in. So make sure that you have a large portion of protein on your plate, for example in the form of meat, egg or legumes, and consider taking a protein shake after exercises. Add the rest of your calories with proper carbohydrates and healthy fats. This gives your body a wide variety of nutrients, allowing your biceps and other muscle groups to grow optimally.