If you are looking to build a stronger and more powerful upper body, you’ll definitely want to be focusing in on the bicep muscle group.
For many people, especially men, the biceps are the mark and demonstration of strength, so it’s an area that they don’t want to be neglecting.
But, if you train your biceps incorrectly, you will not receive the results that you’re after.
Let’s take a closer peek into three moves that you should be doing for your bicep muscle.
Bent over rows with a reverse grip
One thing that far too many people overlook as they go about their workout routine is the importance of doing compound movements for the smaller muscle groups. While you may think that the isolation exercises are the ones that will get you building muscle quickly, this isn’t the case at all.
Remember, the more weight you lift, the faster you build strength and muscle mass. With isolation exercises, since you only are working that small muscle group, the weight level will be much lower.
Therefore, adding compound movements does the trick perfectly to boost your weight upwards. Bent over rows hit the back as well as the biceps and if you use the reverse grip, you’ll see even greater stress being placed on the bicep muscle.
Pull-ups with a close reverse grip
Moving along, another compound exercise that’s excellent for enhancing bicep strength is the pull-up with a close reverse grip.
This is going to allow you to better stress the biceps than the standard pull-up and add an extra challenge overall.
This means more strength gains and faster results.
Finally, once you have done a couple of the compound exercises, then you should consider moving into a more isolated exercise.
This will allow you to bring the muscle into a fully fatigued state, setting yourself up for serious growth and strength gains.
To do this, try out 21s.
This technique is going to have you lifting the weight through the full movement pattern upwards, and then lowering just halfway down. Complete seven reps like that.
Then once those are finished, move on to do seven reps using the lower half of the movement pattern, opposite of what you just worked.
Finally, finish off with seven full reps, which will bring you to that state of utmost fatigue and you’ll be really feeling it in those bicep muscles.
So there you have the key points to know and remember regarding training your bicep muscles effectively.
Pair your bicep training with your back training and you’ll hit both of these muscle groups with many of the exercises you do.
Cabel McElderry is a local personal trainer and nutrition coach. For more information on fitness and nutrition, visit the Fitness F/X website at www.fitnessfx.com.