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Best excercise to improve your biceps size

biceps size

Over the years, a number of studies have sought to investigate the best biceps exercises. This shouldn’t biceps size surprise you! You know the first thing you’d do if you ever got access to an EMG machine would be to hook it up to your guns. Be honest.

So, what’s the winner? Based on biceps EMG alone, it’s usually biceps size the concentration curl, a staple in the bodybuilding regimens of golden-era lifters like Arnold Schwarzenegger and Lou Ferrigno. But here’s the catch: We’ve never met a single bodybuilder who whole-heartedly agreed.

Why not? For one, experienced lifters know that while muscle activation matters, it isn’t the only thing that determines the best muscle-building exercises. Instead, we used a number of parameters to choose the 10 best, including:

  • Ease of learning and performing
  • Total muscle stimulation and intensity
  • Popularity among diehard lifters and bodybuilders (This matters!)
  • Availability of equipment in commercial gyms

You don’t have to consider this a definitive list. Take it as the start of the discussion, then go experiment for yourself in the following three complete workouts!

10 Best Biceps Exercises biceps size

Barbell Or EZ-Bar Curl

biceps size

Why it’s on the list: The standard shoulder-width curl engages the short and long heads of the biceps equally, you can alter grip width to slightly change the emphasis (wide to target the short head, narrow for the long head), you can really pile on the weight, and you don’t have to sit there endlessly working one arm at a time.

How many more reasons do you need? If you’re only going to do one biceps exercise, make it this one.

Want to use a straight bar instead of a cambered EZ-bar? Have at it, if your wrists don’t mind. A 2018 study found that while both variants produced greater activity than dumbbell curls, “The small difference between [barbell] and EZ variants… makes the choice between these two exercises a matter of subjective comfort.”

biceps size

Barbell Curl Variations for Biceps Growth:

n your workout: Hit your heavy curls at the beginning of your biceps workout when you can really challenge yourself with weight. For a bit more of a strength stimulus, choose a weight you can handle for about 6-8 reps, or even a classic size-and-strength rep range like 5×5. A common biceps blunder is rocking your body excessively on this movement. Keep it strict for the most part, especially when you’re going heavy.

Cable Curl biceps size

biceps size

Why it’s on the list: This movement seems a lot like the standing barbell curl at first glance. After all, they’re both bilateral movements in which you take a shoulder-width, underhand grip on the bar. What makes it different is that, like all of the best muscle-building cable exercises, the angle of loading gives you constant tension on the muscle through the full range of motion.

Essentially, that means you can’t rest at the bottom or the top, which creates more total time under tension. Plus, depending on the gym you’re in, you might have numerous handle options and body positions to keep you busy.

Cable Curl Variations for Biceps Growth:

n your workout: Because it’s fairly similar to the barbell curl, pick one or the other. If you’re doing it first in your workout, go fairly heavy and use a challenging weight for 6-10 reps per set. If you choose to do it later in the workout, go for 8-12 or more per set.






AMAN FIT (2.5KG X 4) PVC Dumbbell Set Home Gym KIT Adjustable Dumbbell  (10 kg)

Model Name
(2.5KG X 4) PVC Dumbbell Set Home Gym KIT
18 inch
Red, Black


Dumbbell Curl

biceps size

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