What Are The Best Bicep Exercises to Add an Inch a Month?
It is easy to imagine that when you hear “best bicep exercises” you might be thinking about a concentrated session of various bicep curls. Although the general understanding is to isolate the biceps when building large arms, there is also a need to consider compound exercises that not only target the arms, but other muscles also. This may lead you to ask why you would need to target other muscles if I want to build my biceps.
The answer to that question is really quite simple. Muscle can only be built by breaking down more muscle. In order to be able to break down more muscle fibers, you need to encourage more muscles to work. Being that the biceps are relatively small as muscles go, not a lot of fibers are broken down, working the biceps only. Being that a heavy compound workout is going to call on extra muscle groups for their fiber breakdown capacity, the biceps will benefit from this immensely.
Why compound workouts end up being the very best bicep exercises, is explained below.
As you are performing a heavy compound lift the biceps are activated whilst drawing broken down muscle fibers from the chest, shoulders, and other muscles that have been used for the lift. Making sure to focus on a heavy compound exercise routine as being something like ten reps per set, and five sets. When your biceps have been activated by utilizing the available muscle fibers, you could look to some more isolated exercises such as bicep curls, because the muscle fibers will remain active. This is almost like tricking the body into believing it is lifting more weight than it actually is.
Best Bicep Exercises - No Way!
Although this may sound like a strange approach, it is one used by many weight lifters. In all honesty, you may even be already using this approach without knowing it. You may actually be performing split routines, where you start with your back exercises and then tackle your biceps. The appraoch is exactly the same; you have targeted the larger group of muscles (in the back), which will use the secondary group (biceps), then you follow that up with the isolated bicep workout.
What would be the best bicep exercises?
Compound lifts that will target multiple muscle groups including the biceps, are by far the best bicep exercises.
Pull Ups
Chin Ups
Bent Over Rows
The Conclusion
If you aren’t already targeting your back prior to conducting your bicep workout, you should start off with one of the listed workouts. Ultimately these compound lifts will produce a more effective result.