Build an Impressive Set of Biceps


Want to gain mass on your puny arms? Then keep reading to learn how to build an impressive set of biceps.

Bodybuilding is all about creating the perfect body symmetry through the development of different muscle groups. In reality, however, there’s nothing more impressive than a pair of bulging biceps that peak similar to how Arnold Schwarzenegger’s did, no matter if they outshine the rest of the body.

It’s no secret that heavy barbell curls are the most important exercise in terms of putting mass on your biceps, but dumbbell concentration curls are second to none in terms of putting on the peak line. Sit at the edge of a bench and lead your body forward a bit so that the back of your arm rests against the inside of your same-side thigh. Your initial position should be with your arm fully extended and then curl the dumbbell in a controlled manner toward the opposite pec.

Be sure to squeeze your bicep muscles as hard as you can at the peak position before you return to the initial position and repeat the rep. After completing all the reps on one side, do the same with your other arm. You can choose to perform this exercise while standing and then bending forward at the hips to allow the dumbbell to hang down. When doing this type of curl, the natural movement is to turn the arms in toward the body, which means you have to put more emphasis on the biceps’ long head as it makes up the majority of the mass of the peak.

You can also do concentration curls on a cable machine if you don’t have dumbbells.

When To Do Concentration Curls

The great thing about concentration curls is that it prevents you from executing cheat curls because you have to complete each rep with the proper form. However, the downside to this is that it puts a limit on the amount of weight you can lift, even though you’re maximizing strength and mass gains on the long head of the biceps. For this reason, it’s best to perform concentration curls toward the end of your workout after you’ve already completed heavy barbell and dumbbell curls.

Maintaining Form And Function

It’s important to understand that the long head of the biceps starts from the back side of your shoulder blades or the scapula. On the other hand, the short head originates from the scapula’s front side. Both the long and short heads converge onto the same tendon, which is attached to the forearm bones, ulna and radius, to create flexion on the elbow, as evident when doing these curls. This also causes the turning out of the forearm while performing supinating dumbbell curls.

Concentrated Biceps Workout

  • Exercise #1: Barbell Curls – 4 Sets of 8 to 10 Repetitions
  • Exercise #2: Incline Dumbbell Curls – 4 Sets of 8 to 10 Repetitions
  • Exercise #3: Dumbbell Concentration Curls – 4 Sets of 8 to 12 Repetitions

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