Thursday, November 30, 2023

Two of My Favorite Biceps Exercises

When it comes to picking the best biceps exercises, don't forget the following two. I love doing these regularly as they are proven to maximize biceps development.

First up we have the crossbody dumbbell curl. We know that one of the main functions of the biceps is supination of the forearm. With this exercise we pronate the forearms and bring the dumbbell up and across the body, thus preferentially targeting the brachialis. Remember to keep the movement slow in order to best activate the slow-twitch muscle fibers of the brachialis.

Next, we have a biceps exercise that many consider to the very best for growing bigger arms: the pullup. 

The pullup provides an excellent opportunity to take advantage of the eccentric (lowering) portion of the lift. Be sure to activate your scapula before actually beginning the pullup movement. Then lower your bodyweight down again slowly so as to maximize time under tension. 

There you have it: two of the best biceps exercises to get bigger and stronger arms. 

Thanks for reading.