The following “10 bicep workouts for men” are some of the amazing workouts for biceps. Bicep is the large muscles in the front of the upper arms.
These are the primary muscle most people want to work out, for a couple of purposes. One, big biceps cause you look good, and a flexed bicep, or one fill with blood after a few pumps, also gives you a good feel.
Importance of Bicep workouts for men
The full name of the biceps is biceps brachii. By using this term we can differentiate biceps from other biceps muscle the biceps femoris, which is part of the hamstrings.
Biceps brachii is located on the front of your upper arm. It consists of two heads with two different proximal attachment points, called origins, and a single distal insertion point.
It crosses two joints and that’s the reason it is known as being biaxial.
As your biceps brachii meets your shoulder joint, it is required any time you lift your arm, a move called shoulder flexion.
The primary muscles accountable for this action are your deltoids, or shoulder muscles. But your biceps act as support muscles.
The well-known and common function of the biceps is bending your arm properly called elbow flexion.
The biceps brachii, with your other supinator muscles, rotate your forearm so your palm is turned upward in a move known as supination.
Biceps serve as stabilizers for heavy compound weight. Hence, we can say stronger biceps is equal to stronger squat, press, and pull.
The bicep workouts for men helps in preventing bicep injuries from heavy deadlifts and other pulling movements.
Strong biceps balance out arm strength of powerlifters’ triceps power. Thus it reduces the chance of injury.
Bigger Brachioradialis muscles by doing hammer curl help improving the bottom position of the bench press.
Bicep strength is important in performing everyday tasks, such as carrying a baby, carrying grocery etc.
And above all the strong biceps look cool!
If you are also going to the gym for bicep workout here are some of the ‘bicep workouts for men’ you should do.
1. HAMMER CURL
The Hammer Curl will typically be our powerful curl in bicep workouts for men. It is due to the reason that all of our elbow flexors are actively involved; the brachialis is worked the hardest. You can also do this workout like a concentration curl or on a preacher bench. This should minimize cheating and maximize recruitment.
2. DUMBBELL BICEPS CURL
A dumbbell curl is a basic movement in bicep workouts for men. It appears to be the icon of fitness. Actually, dumbbells let the wrists to move freely.
A lot of people will assume at least a little part of wrist rotation as they curl—just try to keep as much supination as is convenient.
3. BARBELL CURL
For me, the Barbell Curl is one of the most beneficial bicep workouts for men. If you perform only this practice for biceps, you would come out forward. The amount of wrist rotation helps conclude how much work our biceps brachii work. It gives the sense to maximize supination in a shift where we can load reasonably heavy.
Play around with your grip width. It may decrease the embarrassment that some encounter with a barbell as well as stress a different part of the biceps. A narrower grip will stress the long head; a wider grip, the short head.
Also read: Top 10 Medicine Ball Ab Workouts
4. EZ BAR CURL
In “bicep workouts for men”, many people find the EZ bar significantly more convenient as compared to a straight bar. It moves a little bit of the load from the biceps brachii to your other elbow flexors. Thus we can say that the EZ bar curl is the excellent all-around biceps builder.
5. INCLINE INNER-BICEPS CURL
In the human body, the biceps, also biceps brachii, is a two-headed muscle that lies on the upper arm, among the shoulder and the elbow.
It consists of two portions or “heads,” with differing attachment positions. The “long” head actually connects above the shoulder joint, which indicates that the position of the upper arm corresponding to the body can ascertain how much each head of the biceps benefits during a curl.
In bicep workouts for men, this practice takes your humerus behind your body, stretching the long head to the max. The more horizontal the bench, the more the long head will be expanded.
Also read: Top 10 Lower Back Exercises For Men
6. STANDING CONCENTRATION CURL
In bicep workouts for men, the concentration curls place the arm in front of the body with a round in the shoulder. This reduces recruitment of the long head. It also potentially enhances biceps thickness and peak by suitable short head and brachialis recruitment.
All you need to get a start with this bicep workout is to place your free hand on your off leg to hold your body weight. When you hit failure practicing a supinated grip, switch over to a hammer grip and burn out a several more reps.
7. WIDE-GRIP STANDING BARBELL CURL
Taking a wider-than-normal grip will cause you to externally rotate at the shoulder, so your humerus changes its position. This prompts more involvement from the short head of the biceps. For this and all barbell curls, avoid cheating reps by leaning back. If you want to overload the top, use bands, chains, or a partner for forced reps.
8. ZOTTMAN CURL
If you are having trouble in choosing a suitable workout for your biceps, then Zottman Curl must be your priority.
In this exercise, you have a palms-up grip on the way up and a palms-down grip as you lower the weight.
All of your elbow flexors get kicked in one swoop. The brachioradialis and the brachialis take heat on the negative, and through the curling motion itself, the biceps brachii carries the weight.
All you need to rotate the wrist as you come up rather than just performing it at the bottom before the rep begins. Some of your elbow flexors act as supinators too. And rotating the wrist during the curl instead of at the bottom will load up that function.
You may like: 4 Pack Abs Workouts You Must Follow
9. Incline Hammer Curls
The incline bench position improves the stretch on the long head of the biceps. At the same time, neutral grip improves emphasis on the brachioradialis and brachialis. But the “hammer” takes some of the tension away from the long head, negating the advantage you get from lying at an incline.
Test this yourself by just putting your right hand on your left biceps. Move your left hand from palm up to palm sideways and you can observe the tension variance in your biceps.
10. OVERHEAD CABLE CURL
In bicep workout for men, this exercise is an excellent way to practice your front double biceps pose as you train. With our arms in this state, brachialis recruitment is maximized. The higher your elbow, the further isolated the brachialis is from the biceps brachii.
A good variation is to do one arm at a time, getting the arm straight up, curling behind your head.
Recommended: Top 10 Triceps Workouts For Men