Build bigger and stronger biceps with these five exercises!

The popularization of "functional" training has been a major blow to direct arm training. The truth is that you should focus on complex exercises and functional training, but skipping arm training entirely is not good either.

Aesthetically, the biceps are important muscles. Athletically, they also play a big role. Arm flexion is not a negligible movement just because it is associated with Arnold and bodybuilding. That's absurd.

So if you want to breathe new life into your biceps, try these 5 exercises.

1. Bicep wall lifts

In the normal execution, the shoulders are often too involved. But if you lean against a wall, your biceps will have to do all the work. You'll have to stand upright and you won't have room for cheating.

• Stand with your back against the wall and take the one-armed dumbbells in your hands.
• Lift them with your elbows stabilized against the wall.
• A little movement is fine, but try to limit forward movement of the elbows as much as possible.

2. Seated Hammer Lifts

A neutral hand position will exercise the brachialis muscle more. This muscle is below the biceps and is more responsible for elbow flexion. In fact, it creates more force than the biceps itself. If you've never exercised it, the hammer version will probably help your biceps quite a bit.

• Start in a seated position on a bench and take one-armed dumbbells in your hands.
• Lift and lower the weight in a controlled manner with a neutral grip.
• Keep your torso upright for the entire series.

3. Biceps lifts with a large axle and rubber band

This is a great exercise even without the rubber band, but it adds a little something extra. The resistance increases the higher you get. Expect great pumping and arm growth.

• Stand with the big axle in front of you. Put the rubber under your feet with one end and in your hands with the other.
• Make sure the resistance of the rubber in your hands is even, bend over, grasp the axis firmly and straighten up with it.
• Limit your swing, especially at the end of sets when your biceps are tired.

4. Lifts with kettlebell and towel

This will build your grip in addition to your biceps. Grip is a crucial variable for overall strength and is also related to shoulder health.

• Wrap a towel around the handle of the kettlebell dumbbell.
• Before you straighten up, grip the towel firmly. Then stand up straight and lift until you fatigue your biceps or grip.

5. Concentrated one-arm lifts

This is a truly isolation exercise. You're concentrating only on the biceps. It's a unilateral exercise so you can focus on any right-left imbalances. It can also be used as rehabilitation after an injury to one of your arms.

• Sit on a bench with a one-armed hand in your left hand. Place your elbow or upper arm on your left thigh.
• From full extension, raise the one-armed leg and lower it in a controlled manner.

How to add these exercises to your workout

1. Practice them after your main upper body workout.

Add 1 or 2 arm exercises to the end of your workout. Practice 2-4 sets and 8-15 reps. I recommend a biceps and triceps superset.

2. Add a separate arm workout to your program

Choose 3 exercises: one for biceps, one for triceps and one for shoulders. Practice them as a tri-series, with 8-15 reps per exercise. Work 3-4 rounds and either add them to one of your workouts or dedicate a separate unit to them.

Source: www.t-nation.com - How to Build Dangerous Biceps
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