3 of the Best Bicep Exercises for Mass Production
For bodybuilders, mass is just as important a factor as shape, definition and symmetry. Nevertheless, without mass, the other factors are pretty much nothing more than a pretty wrapping. That is why competitive bodybuilders seek the best bicep exercises for mass when they want to work their arms.
Barbell Curls to Build Muscle
Barbell curls are very popular for building biceps. They are easy to learn and can be adapted to hit different parts of the tissue. By overloading the bar periodically and working to fatigue, you really increase muscle mass, and that should be done regularly.
For beginners, an E-Z bar may be the best options since it automatically puts the hands in the correct position, but a standard bar will work just as well and allows for changes in grip. Stand with feet shoulder width apart and lift the bar towards your shoulders. Really tighten the muscles at the top of the lift before lowering the bar again. Stop before you get to maximum extension to avoid locking your elbows. Repeat.
Done on an inclined bench, these curls really help to stretch out the biceps as well as work them. Tight muscles are unhealthy muscles and long, flexible muscles are less likely to get injured. That said, it is easy to overstretch on this exercise, so be cautious.
Incline the bench at about 60° and lay back with a weighted dumbbell in each hand; palms facing upwards. Raise the weight in each hand, alternatively, towards the shoulder. Remember to tighten at the top of the curl and then release. With this exercise, pay close attention to how far you descend, stopping far short of full extension to avoid overstretching the muscles.
As the name implies, this is a curl which requires some attention. Not only are you going to really concentrate the effort in your biceps, you will do so in a focused manner.
Sitting on a bench, select your weight, put it in one hand, palm upwards, and place that elbow inside the thigh of the same side, bending over at about a 45° angle. Watching your upper arm, lift the weight while trying to use only the bicep muscles. Lower slowly, again using the biceps as exclusively as possible.
Isolate more with the Isolator™
The Isolator™ is a gym accessory designed to help you target specific muscle groups in your shoulders, back and chest in much the same way the previous exercises focus upon your biceps. After all, you don’t see scrawny guys with big biceps alone competing in bodybuilding.
Use the Isolator™, and its sibling The Cuff Edition™, for a truly targeted workout which is more effective and more productive. Along with the best biceps exercises for mass, these tools will give you the upper body of your dreams.