3 Best Science Backed Bicep Workouts and Exercises

Science Based Bicep Workouts comprise of the primary exercises you should aim for when trying to go big. Your biceps are often the muscle group first noticed by the people you meet and greet. There are many theories which circulate about the best exercises to train to get massive bicep muscles. Many suggest a high-rep training, while others recommend training your biceps several times a week. Besides, often times you may face demotivation by others, telling you that secret to build outstanding arms lies in your genes. The true secrets to strength and size goes back to your work ethic, plan and diet. 

To build impressive arms with the desirable peak and strength we have come up with science based bicep workouts. Other than believing what others have to say, focus on quality science based bicep workouts that will let you be on top of your fitness game!

The Following are the best science based bicep workout

  • The Barbell Curl

This is one best bicep building exercise which has been around in bodybuilding industry for more than a century. It is a great science based bicep workout to focus on for utmost strength development. To perform it keep your chest upright and hold a barbell at the shoulder-width grip. At the starting position keep your elbows close to your torso. Keeping your upper arms stationary, bring the weights forward while contracting your biceps. Ensure your biceps fully contract and the bar is at the level of your shoulder while you breathe out. Hold this position for a few seconds and slowly come back to the initial position.

  • Chin-Ups

Best Science Based Bicep Workouts to Increase Size and Strength - chin up

Science agrees that Chin-ups are one of the best and basic exercises you should add in the list of your bicep workouts. Many research claims that chin up is an exercise that stimulates your biceps to reach the peak level. To train, your biceps need load and chin-ups can even outperform exercises like Barbell Curl and EZ Curl. Few studies show that biceps comprise of type 2 muscle fibers. These muscle fibers respond well to training that involves heavyweight. Thus, to add weight you can place a dumbbell between your legs or use dip belt or a weighted vest. This will gradually overload your muscles and help your biceps achieve strength.

  • Incline Dumbbell Curls

Another ultimate bicep-building workout is seated incline Dumbbell Curls. This workout focuses on the long head of the biceps. To perform this exercise, relax and sit back on an incline bench holding a dumbbell in each hand. Let your hands maintain an arm's length distance and place your elbows near your torso. For the starting position ensure your palms face forward. Keep the upper arms stable and bring the weights forward by contracting the biceps. Make sure only your forearms make the movement. Bring the dumbbells at the shoulder level and see that your biceps contract entirely. Hold this position for some time and come back to the initial position slowly as you breathe in.

  • E-Z Bar Biceps Curl

Best Science Based Bicep Workouts to Increase Size and Strength - EZ Bar curl

This is another powerful exercise you should schedule under your bicep workouts. This is an effective workout to increase the size of your biceps which isn't much different from the Barbell Curl. It focuses on enhancing your arm aesthetically by targeting the muscles brachialis and brachioradialis. Accordingly, this impressive Barbell variant is a good exercise when you want to give your wrists and elbows some break.

Consider these bicep workouts and remember the correct techniques to best train them. However, you can spread out these exercises creating your own routine and even perform them alternatively. Apart from doing exercises every day, it is essential for your progress on them gradually. Keep motivated and train hard to get the biceps you crave for.

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