Most guys obsess about their biceps. The first muscles most of us learn to flex is our biceps. For a long time, biceps have been looked upon as the symbol of strength. Ask a kid to flex his muscles and chances are he’ll flaunt his pythons.
Many people get a gym membership just so they can get bigger biceps. Now that the sun’s out, it’s time to get your guns out. Don’t be left out of this gun show. You don’t need to worry if you have no clue of how to build bigger biceps.
Many people blame their genetics for having tiny biceps while the real problem is their training. In this article, we have listed out the five exercises you need to be doing to see incredible gains. You can do these five exercises as a complete workout or use a few of them in your workouts.
Follow the intensity of the exercises mentioned and you’ll be on your way to achieving the mountains of your dreams. Don’t be surprised if you can’t lift your arms for the next couple days after this workout.
5 Hardcore Exercises To Build Bigger Biceps
1. 21s – 1 Set
These are one of the hardest bicep exercises. We recommend you start with this exercise because it’ll exhaust your pythons and you’ll be able to get the same pump by lifting relatively lighter weights as compared to what you usually lift.
Hold a straight barbell, pin and lock your elbows to your sides. Elevate the barbell so it’s parallel to the floor and return to the starting position. Do seven reps of this. Then, curl the barbell to the top for the second half of this exercise. Descend the barbell halfway so it’s parallel to the floor.
Complete seven reps and follow it with a complete range of motion for another seven reps. Doing these three variations for seven reps in one set will bring the total to 21 reps and hence the name of this exercise. This exercise is also known as 7-7-7.
2. Dumbbell Bicep Curls – 3 Sets, 12 Reps
This is a textbook bicep exercise. Dumbbell bicep curls have stood the test of time and are considered one of the best exercises to develop your guns. You could do a standing or a seated variation of this exercise.
If you have been training for some time, chances are you already know how to perform this exercise. Make sure you turn your hand as much as you can at the top of the movement. This will work your inner bicep and develop the definition.