In our society, large, powerful biceps are symbolic of great strength and sex appeal.
Whenever people mime strength they do the pose – we all do it. Elbow bent at 90 degrees, closed fist towards the face, head turned to admire it in all its glory, and then that little kiss at the end because we just love our biceps so very much.
Getting kissable biceps takes some work, so here are 4 lifts that may just make you worthy of all that self-love and adoration.
Standing Bar Curl
While standing, hold a barbell at shoulder-width apart. Hold your elbows close to your sides, with the palm of your hands facing away from you. Curl the weights in until peak contraction in the biceps is reached at shoulder level, making sure the forearms remain stationary. Hold, reverse, and repeat.
One-Arm Preacher Curl
Grab a dumbbell and lean over the preacher bench, using it to support your working arm. Start with the arm straight out in front; curl the bell up to the shoulder while raising the baby finger higher than the thumb for peak contraction. Hold, reverse, and repeat.
Incline Dumbbell Curl
Sit on an incline bench with arms straight down by your sides, a dumbbell in each hand, and your palms facing up towards the ceiling. Hold the upper arm firm and bend at the elbow, raising the forearm only until peak contraction is felt. Hold, reverse, and repeat.
Hammer Curl
Stand up with a dumbbell in each hand, arms straight, and palms facing your sides. Raise both dumbbells by the forearm only until peak contraction. Hold, reverse, and repeat. Try alternating your arms for a different approach.
These four lifts are known to work the brachii to build massive and powerful biceps. The brachii have two heads: the short head or outer biceps, and the long head or inner biceps. These heads comprise the upper arm and are responsible for flexing the elbow, moving the hand toward the shoulder, and rotating the palm upwards.
Isolating and training muscles are something you have to tune yourself into, because only you know when peak contractions are happening. When they do happen, it should signal you to put a crush squeeze on that bar and hold. Also, having a lift rhythm is great, but don’t get too into it and start swinging and showing sloppy form while lifting. Keep your upper arms stationary while bending at the elbow and make very sure to only move your forearms during biceps lifts.
Try these beginner lift sets to build biceps form and foundation:
Week One:
- Standing Bar Curls – 3 sets, 8-12 reps
- One Arm Preacher Curls – 3 sets, 8-12 reps
- Hammer Curls (either arms or alternating) – 3 sets, 8-12 reps
Week Two:
- Incline Dumbbell Curls – 3 sets, 8-12 reps
- Hammer Curls (both arms or alternating) – 3 sets, 8-12 reps
- Standing Bar Curls – 3 sets, 8-12 reps
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