Every gym rat wants big bicep at some point of their fitness journey and can we blame them? Having huge arms are ideal for the ladies as well as men, below are few effective ways you can train your biceps efficiently.
Bicep Straight Rod Curls
This is actually a very common and old exercise when it comes to training biceps for size and even shape if done correctly with the right form this exercise can help your biceps grow inches. Use heavy weights on this exercise as it will bring more tension into your muscles but do not overdo it, though.
Bicep Alternate Dumbbell
Now alternate dumbbell curls are often done with the help of free weight dumbbells , one by one you work both of your arms up and down with proper form , now form is very important in this exercise because a proper angle can give you amazing shape and size were unbalanced angles can cause damage to your muscles .
Believe it or not, pull-ups are one of the best bicep exercises in the book today, they can be done with simply with your bodyweight or you can add some extra weight tie it up around your waistline to get more tension and to make your workout more effective. Most people they don’t consider pull-ups when hitting the arm but believe me you may want to give it a try next time you decide to hit your biceps.
Overall keep in mind that bicep is a small muscle covering only 20 percent of your arm so you may not want to over train this muscle not more than once or twice a week.