If you think about achieving great, sleeve-splitting biceps through just using basic barbell curls, then that is missing out on an incredible growth opportunity. First, you should realize that the biceps brachii is made up of two different portions- the long head (which gives it the outer peak) and the short head (inner thickness), while the biceps brachii itself lies right over the brachialis muscle, which is responsible for giving it its overall shape. Now, to get the most effective training results possible, you need to train these two from a variety of angles and change your grip widths. Here are 8 bicep exercises for maximum growth:
Standing Barbell Curl
Unarguably the king of bicep mass builders. Using a straight barbell with a fully supinated (palms-up) grip, you can use the maximum weight possible in a compound movement. Make sure to keep your elbows tight to your torso to isolate biceps from shoulder muscles as much as possible.
Dumbbell Hammer Curl
With your palms facing each other and in a neutral grip, the stress will not be placed on the biceps but rather the brachialis and brachioradialis (large muscles of the upper forearm). The development of the brachialis muscles creates a wedge that lifts the biceps and makes your arms appear wider.
Chin-Up
This exercise is usually considered by many people to be one targeted solely at back training. However, because it involves a closed kinetic chain, you can put far more resistance on your biceps compared to an isolated curl. With palms facing inward and concentrating on pulling with your elbow joints, your biceps are responsible for a huge portion of your weight.
Bayonian Curl (Behind-the-Back Cable Curl)
Set the cable pulley system to its lowest setting, position yourself to have your back facing the equipment, and grab the handle behind your torso. As you perform the curl motion, the cable will produce a harsh tension on the long head of the biceps when the muscle is stretched.
Reverse-Grip Barbell Curl
A reverse-grip curl will force you to work on strengthening your forearms and brachialis. Not only will the resulting strong forearms provide balance to your upper arms, but also greatly improve grip strength in the process.
High Cable Cross-Over Curl (Hercules Curl)
In the standing position, with the hands extended sideways at the height of the high pulleys, you bend the hands inward while keeping them extended outward until they touch your ears. This particular exercise places your shoulders in an extreme abduction, creating a front double-biceps look that targets the short bicep heads with extreme intensity.
Drag Curl
Instead of performing the usual lifting movement, this time you pull your hands back and drag the weight up towards your shoulders with absolutely no involvement of the front shoulder muscles. As a result, a tremendous isolated load will be placed on your outer long bicep fibers.
Cheat Curl (Eccentric Control)
Through a controlled hinge at the hips, along with momentum, you push a heavier barbell up into the position of the curl. Where things get tricky for muscle gains is during the eccentric phase, when you resist the weight for 3-5 seconds while lowering the weight.
