The Ultimate Biceps Workout: 4 Exercises You Need to Try - What is the Best Time to Do Biceps Exercises? The Answer May Surprise You

 


Biceps are one of the most visible and impressive muscle groups, especially when you wear short sleeves or flex your arms. If you want to grow your biceps fast and effectively, you need to choose the right exercises and perform them with proper form and intensity. In this article, we will show you four of the best biceps exercises that you can include in your weekly routine to build bigger and stronger arms.

1. Barbell or EZ-Bar Curl



This is the classic and most popular biceps exercise and for a good reason. It allows you to lift heavy weights and target both the short and long heads of the biceps equally. You can also vary your grip width to emphasize different muscle parts (wide for the short head, narrow for the long head).

To perform this exercise, stand with your feet shoulder-width apart and hold a barbell or an EZ-bar with an underhand grip. Keep your elbows close to your sides and your chest up. Curl the bar to your shoulders, squeezing your biceps hard at the top. Lower the bar slowly and under control, feeling the stretch in your biceps at the bottom. Repeat for the desired number of reps.

2. Chin-Up

This is not only a great back exercise, but also a very effective biceps builder. It involves pulling your body weight up to a bar, which requires a lot of strength and activation from your biceps. It also works the brachialis and the brachioradialis, two smaller muscles that contribute to the thickness and shape of your arms.

To perform this exercise, grab a pull-up bar with an underhand grip, slightly wider than shoulder-width. Hang from the bar with your arms fully extended and your legs crossed behind you. Pull yourself up until your chin is above the bar, squeezing your biceps and your back muscles. Lower yourself slowly and under control, until your arms are fully extended again. Repeat for the desired number of reps.

3. Hammer Curl




This is a variation of the dumbbell curl that targets the brachialis and the brachioradialis more than the biceps. It also helps to improve your grip strength and forearm development. By holding the dumbbells in a neutral grip (palms facing each other), you reduce the involvement of the long head of the biceps and increase the tension on the other arm muscles.

To perform this exercise, stand with your feet shoulder-width apart and hold a pair of dumbbells at your sides, with your palms facing each other. Keep your elbows close to your sides and your chest up. Curl the dumbbells up to your shoulders, keeping your palms facing each other throughout the movement. Lower the dumbbells slowly and under control, feeling the stretch in your arms at the bottom. Repeat for the desired number of reps.

4. Preacher Curl




This is an isolation exercise that focuses on the long head of the biceps, which is responsible for the peak of the muscle. It also prevents you from cheating or swinging the weight, as your upper arms are supported by a pad. You can use a barbell, an EZ bar, or a dumbbell for this exercise.

To perform this exercise, sit on a preacher bench and adjust the height of the pad so that your armpits are resting on it. Hold a barbell, an EZ bar, or a dumbbell with an underhand grip and place your upper arms on the pad. Curl the weight to your forehead, squeezing your biceps hard at the top. Lower the weight slowly and under control, feeling the stretch in your biceps at the bottom. Repeat for the desired number of reps.


What is the best time to do biceps exercises?


There is no definitive answer to the best time to do biceps exercises, as it may depend on your personal preferences, schedule, goals, and recovery. However, some general guidelines are:

  • If you want to prioritize biceps growth, you may want to do them early in your workout, when you have more energy and focus. You can also dedicate a separate day for arms training, or pair biceps with a smaller muscle group like calves or abs.
  • If you want to improve your overall strength and performance, you may want to do biceps exercises after your compound movements, such as bench presses, rows, pull-ups, or deadlifts. This way, you can avoid fatiguing your biceps before they are needed for stabilizing and assisting the bigger muscles.
  • If you want to optimize your recovery and avoid overtraining, you may want to space out your biceps exercises throughout the week and avoid working them on consecutive days. You can also vary the intensity, volume, and frequency of your biceps training, depending on your goals and progress.
  • If you want to experiment and find what works best for you, you may want to try different times of the day, different splits, and different exercises for your biceps. You can also track your results and adjust your routine accordingly.

Ultimately, the best time to do biceps exercises is the one that fits your lifestyle, preferences, and goals. As long as you are consistent, progressive, and enjoy your training, you will see results.


How long does it take to see results in biceps training?


The answer to this question may vary depending on your starting point, genetics, nutrition, training frequency, intensity, volume, and recovery. However, some general estimates are:

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