Bodybuilding Tips For Biceps

The following Bodybuilding Tips For Biceps are intended for you to isolate and target the biceps themselves without the larger muscle groups being engaged.

Our biceps are a small muscle group. Therefore, you will not be burning a lot of calories when you perform your curls nor will this be a fat loss exercise.

The long head of the bicep, which is the outside part of the bicep The short head of the bicep, which is the inside part of the bicep.

The reason why this muscle is called a bicep is because of the word “bi” in biceps which means two.

Barbell Curl

First of the bodybuilding tips for biceps is the barbell curl. When performing this exercise, grab the bar about shoulder width apart.

Curl the barbell up to about shoulder height and then lower back down until the arms are straight. Never raise the elbows up when raising the barbell.

When you have a wide grip on the barbell, you are engaging more of the short head of the bicep, which is the inside part of the bicep.

When you have a narrow grip on the barbell, you are engaging more of the long head of the bicep, which is the outside part of the bicep.

Pulley Curls

The second bodybuilding tips for biceps involved the pulley curls. This has many advantages for building sharp defined biceps. Not only are you working against gravity by lowering of the cable bar on the eccentric, you also work against the cable resistance on the concentric.

When performing these pulley curls standing up, you can lean backwards to simulate an incline bicep curl which will target more of the outside of the bicep. If you lean forward a little, you will activate more of the inside of the bicep.

Dumbbell Curls

Third of the bodybuilding tips for biceps are basic dumbbell curls. There are different version and variations you can perform when doing dumbbell curls such as…

  • Supination alternating dumbbell curls
  • Supination dumbbell curls at the same time
  • Regular alternating dumbbell curls
  • Regular dumbbell curls at the same time
  • Hammer curls

Bodybuilding Tips For Supination Dumbbell Curls

When performing any supination dumbbell curls, you will want to start out by having your palms face inside when your arm is completely straight down by your sides.

Once your arms starts to curl up, you will want to twist your wrist and have your palms face upward for the full range of the rep.

Make sure once the dumbbell is past your leg that your palm is facing toward the sky so that the bicep is engaged.

When performing regular dumbbell curls, your palm is always facing up and you do not twist your wrist inwards.

Bodybuilding Tips For Hammer Curls

Using dumbbells, hammer curls are performed when the palm is faced toward the body (thumbs up) the entire range of the rep. This will target more of the brachialis muscle while performing a supination or regular curl will target more of the two heads of the bicep muscle.

Bodybuilding Tips For Biceps Side Notes

The barbell curl is usually done with a shoulder width grip and done with heavy weight to build muscle mass.

Pulley curls are great for getting toned and ripped because you have to work against gravity and the resistance of the weights on the pulleys. You can also change the weights faster for descending sets.

Dumbbell curls are great for both building mass and getting tone. The supination really targets the two heads of the biceps and will give you more of a tennis ball look.

If you are looking for more effectiveness, it is better to couple up your strenuous workout with a body building supplement. If you are targeting lean muscle mass, Testogen is probably the best for you. It improves the stamina to work out longer and reduces the stubborn fat accumulated. This will effectively reduce the flabby mass in your arms, toning them with tough biceps. 

Try each of the bodybuilding tips for biceps and see which tips work best for you.