The biceps muscle is a popular one.
You walk into any gym and you will undoubtedly see someone grunting and moaning working their guns.
Forget the fact that the biceps muscle is the smallest of the major muscle groups and that the triceps is what actually gives your arms their size and fullness– let’s continue to obliterate our biceps all day in hopes of getting Arnold-like pythons.
Allow us to shed some light on what is considered top secret: Biceps are useless. It could very well be the least useful muscle in the body. The only thing the biceps seem to be good for is attracting others to your physique. Biceps, in our opinion, are for pure vanity.
That is not to say, however, that training them is a negative thing. I mean, let’s face it – we live in a superficial world, and if your arms look nice, people pay attention to you.
Just make sure you know the more important muscle group of your arms – the one that actually makes your arms – is the triceps, not the biceps!
The Best Exercises for Biceps
Just for those that refuse to leave the gym without getting that lactic acid pump that makes their bi’s look swole, we are going to list the very best biceps exercises that add size, girth, density, and actual strength!
The biceps are a focal point of your physique. If a stranger meets you, the first thing he / she instinctively, and subliminally, does to size you up is to check out your chest and then your biceps.
Nice looking biceps are great! They command attention, and they command respect. Sweet! Gone Liftin’ will not be discussing the usefulness (or lack thereof) of the biceps in athletics, but we will rather discuss the best exercises to get your biceps to where you want them to be.
This article from BodyBuilding.com has a great rundown of the best exercise to build up your arms so you can give everyone free tickets to the gun show…
1. Incline Hammer Curls
The incline bench position increases the stretch on the long head of the biceps, while the neutral grip increases emphasis on the brachioradialis and brachialis.
2. Incline Inner-Biceps Curl
This exercise gets your humerus behind your body, stretching the long head to the max. The more horizontal the bench, the more the long head will be stretched.
3. Standing Concentration Curl
This one is a FAVORITE of the man, the myth, the legend – Arnold Schwarzenegger. Concentration curls actually give your biceps that nice peak which makes them appear taller and more pronounced when flexing…
4. EZ Bar Curl
We all know the EZ Bar. It’s that smaller bar with the curves!
Many find the EZ bar significantly more comfortable than a straight bar. It shifts a little bit of the load from the biceps brachii to your other elbow flexors, so an argument could be made that the EZ bar curl is the best all-around biceps builder.
Continue on to Part 2 of our biceps series…