Top 4 Bicep Exercises For Mass

There are many different fitness exercises for the biceps . Not every exercise stimulates the biceps in the same way. Therefore, it is important to do different exercises. The 4 best biceps exercises below are important to include in your training schedule. Note that not every biceps workout does the same exercises, changing the bicep exercises for mass ensures the best muscular stimuli and the most results.

1. Dumbbell Curl
The Dumbbell Curl is a well-known basic practice for the biceps. This exercise is quite easy to perform. Below is a brief description of the exercise.

How to do the Dumbbell curl.

• Stand upright (or sit) with a dumbbell in each hand
• Hold your elbows near your upper body and turn the palm of your hands so that they point inwards. This is the starting position of the Dumbbel Curl.
• Now bring the weight up by tightening your biceps. Make sure that your upper arms stay in place as much as possible. This creates an optimal incentive for the biceps.
• Turn as you weight upwards, wrist outwards so that the palms point towards you.
• When you are at the top of the contraction, the dumbballs are about to shoulder height.
• Squeeze the biceps together to create an extra stimulus.
• Then you start the downward movement, lowering both dumbbells slowly and controlled to the starting position.

2. Concentration Curl

Like the Dumbbell Curl, the Concentration Curl is a fairly basic exercise.

How to do the concentration curl

• Sit on a bench / stool and take a dumbbell in one hand.
• Lean forward with your upper body and keep your back in a straight, neutral posture.
• Turn your hand outwards.
• Place your elbow against the inside of your femur.
• Bend your arm firmly and squeeze your biceps together.
• Then lower the dumbbell checked back, keeping your tension on your arm muscle.

3. Hammer Curl
The Hammer Curl looks very similar to the Dumbbel Curl. The big difference is him in the attitude of the wrists. In addition to the biceps, you train this brachioradialis (the upper arm-throat muscle).

How to do the Hammer Curl

• Take a dumbbell in both hands. You can perform the Hammer Curl both seated and standing (I recommend changing this).
• Make sure that your palms are assigned to your body and that the weights are loose from your body.
• Bring the dumbbell slowly towards your shoulder. Do this as concentrated as possible.
• When lifting up, keep the upper arm as quiet as possible. The movement makes you complete with your forearm, the upper arm stays in the same place.
• Squeeze at the top of your biceps together and then lower the dumbbell down and down again.

4. Preacher Curl / Scott Curl
The Preacher Curl is also called the Scott Curl, named after Larry Scott who devised this exercise. The advantage of the Preacher Curl is that your arms are on a bench, so you can not swing with your arms. This ensures that the force must come fully out of the biceps. The Preacher Curl is called one of the best biceps exercises.

How to do the Preacher / Scott curl

• Sit on the seat and lay your arms on the slanting pillow.
• Grasp the rod with your palms upwards.
• Bend the arms through which the rod comes up, stop when the arms make an angle of 90 degrees. When you exceed 90 degrees, you get the tension of the biceps.
• Then lower the rod and check that your arms just do not stretch.
• Repeat this move to the desired number of reps.

Note: When the arms are fully stretched, there is a lot of tension on the forearm, ensure a good warming up before starting the exercise.

Variations on the preacher curl

1. With a loose dumbbell instead of a barbell.
2. Standing behind a bench standing at 45/60 degrees with a dumbbell.
3. With a curl / EZ rod, you avoid overloading the wrists