Best Bicep Exercises

                       

The number one question presented to personal trainers usually pertain to what are the best bicep exercises. Most men are looking to develop their biceps because this is a superstar of the muscle world. How many of your friends can point out their rhomboids? Chances are good that all of them know where to locate their biceps, yet they can't tell you anything about bicep exercises. Typical advice or gym stand by is the barbell curl and the preacher curl, and while these are biceps dominant exercises, they're not the top choice for those seeking the very best bicep exercises.

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The very best biceps exercises are based on variations of normal biceps exercises, which force the biceps muscles to work harder or force them to work from a disadvantageous position. Most people in the gym are doing the same biceps workouts week after week which does not provide any new stimulus to the biceps. The usual solution for this lack of stimulation in average biceps workouts is to increase the weight, which eventually leads to worse and worse form in completing the exercise. At best this solution leads to limited biceps development, at worst the poor form leads to injury and set backs.

Instead, biceps workouts should give the muscles something new to force adaptation. First let's look at making the biceps work harder, and we'll start with a tweak on the preacher curl. In a traditional preacher curl, the exerciser stands in front of a slanted pad with their elbow resting on the pad and a barbell in their outstretched hands. The pad under the elbows keeps the lifter from swinging their arms, which causes the biceps to work harder, in isolation. In the very best biceps exercises the steady pad is replaced by an unstable object such as a stability ball.

Start this biceps exercise by kneeling in front of a stability ball with a barbell on the other side of the ball. Reach over the ball to grab the barbell then sit back onto your heels, with your elbows resting just past the top center of the ball. Complete the ret of this move as you would a regular preacher curl; tense your biceps and pull the barbell towards your chin.

Include this move in your next biceps workouts and you'll immediately notice the added stimulation and growth. Another concept to enhance the efficacy of your biceps workouts is to work from a disadvantageous position, and again we're going to tweak an old favorite by adding instability. So don't let that stability ball roll away just yet.

Start seated on top of the ball holding a pair of dumb bells slighter lighter than you normally curl. Walk you body forward so that your shoulders and neck are resting on the ball and allow your hips to sag towards the floor. Your elbows should be resting against the ball and you should feel a light stretch in the biceps. Working from this stretched point through a full range of motion into a full contraction in among the very best strategies to include in your biceps workouts.

These two simple tweaks on your biceps workouts will provide lots of new stimulation to push your biceps muscles into the next level of muscle development and strength. The key to the very best biceps exercises is simply to use instability to force them to work harder and from a disadvantageous position.

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