Top 3 Exercises For Bigger Biceps

what's going on guys Chris bump said here this is the beginning of a new series I'm doing for you guys and it's giving give you guys some tips and tricks just kind of quick videos on how to bring up liking body parts some exercises you guys can try in the gym just anything you guys want to hear anything I want to share with you guys so first video we're gonna do is talk about biceps if you haven't follow me for a while you know biceps are like a lot of body part of mine so I want to show you guys three exercises along some tips and tricks along the way to build bigger biceps alright so first exercise this is probably my favorite bicep exercise that I've been doing in like all my arm day workouts and it's seated on a slight incline bicep curls where you hold the dumbbells at your side and you kind of bring it up and you're gonna at the top raise your elbows forward a little bit it's kind of the shoulder flexion cuz another function of the bicep they've actually shoulder function and at the very bottom of the rep you're gonna get a deep stretch so I'll show you guys what that looks like so set up on the bench because your chest tall dumbbell let's decide beside you it's a bit of a stretch in your bicep and curl to the top and in one fluid motion can finish the movement flexing your shoulders at the top and bring your elbows forward and slow control the weight down when I do these two I like to keep my wrist locked in position not supinating pronating along the way typically for this exercise I'd like to do three working sets with one or two warm-ups at the beginning depending what I'm putting this on if I worked out and I aim for anything between 10 and 15 reps because you are in a deep stretch you won't be going to heavy and low volume so keeping the reps a little bit higher and gets you better biceps up so on to exercise number two this is gonna be a straight bar cable curl I really like doing curls in the cable machine because it keeps constant tension on the bicep at every range of motion the cable is constantly pulling down and your biceps are constantly fighting it so it's really good for you pump I like to put this in my workouts either mid or towards the end because you can do any kind of drop sets anything really quick on it and do a bunch of different variations one of the trick I really like to do on these and really you can apply this to any bicep exercise you want to think about squeezing your ring finger or your pinky finger on both hands and what that does is kind of focus you your wrist out and get a tighter contraction or your bicep at the top you're gonna want to put two bars low as you possibly can so it's not cranking at the bottom I'll just curl up squeezing those pinkies getting a tight squeeze at the top another trick you can add to these when you get to the end of your set and start to get fatigued you're failing whatever you can take a step forward and start performing Drake curls or you put keep the bar super close to your body and you're almost driving your elbow backwards like this and it gives you in a really tight squeeze I'm just a way to add a little finisher to the set for this exercise that typically do three working sets one warm-up only need one warm-up because you just do it later on in my workout and for my working set I usually aim for 10 to 12 reps biceps are never something I do low reps mainly because I'm really trying to focus on mind muscle connection they're not a huge muscle on you so you really want to just focus on a tight contraction and getting a good pump and when I add that little finisher to the Drake curls I usually when we put that on the last set to the third set and that's just kind of like a deplete the whole muscle kind of get a really good pump in there and finish it off strong moving on to the third and final exercise this is going to be seated barbell or EZ bar curl I have an EZ bar here which is a little bit easier on your wrists and what you're gonna do is you're gonna sit on a bench like this you're gonna hold the weight kind of just before your knees here and you're gonna curl the weight up and control it down like this so this is so much of the first exercise where we're almost focusing on bringing the weight up here you're getting a little bit of shoulder flexion for that final little tight contraction of your biceps because it's a little bit less range of motion we're doing this at the end of the workout we've already had the big stretch movement which was the first exercise that explained one of the key benefits of sitting down in this position and lowering the bar down to your knees if you stop any kind of momentum so you got to do really strict form you want to stop right before you touch your leg and then control the way back up anything when you train a guy arms and biceps anything really but especially arms you really want to focus on the negative of that rep control the way down and then drive it back up and again as a never any bicep exercise and focus on squeezing your ring finger your pinky finger get a really taste please for this final exercise I normally perform three working sets and perform maybe eight to ten reps a little bit on the lower volume side for this because it's kind of a compound movement we're using a barbell or an EZ bar and on this on the last set if you get one out of drop set it's a really good way that's just kind of deplete the muscle at the end of the work tip and just finish strong and if you guys want to help that make a little easier typically if I'm doing like a twenty five instead of putting 25 on the bar I'll put on two tens and then you can just strip one off a lot easier and complete the drop set so these are my three favorite current exercises that I've been applying to my arm day to try and help my leg and biceps get better if you guys like this video like the tips you've tried them out let me know what you think of it down below in the comments and if you like these videos let me know below any other videos you want to make me see any tips and tricks you want to learn anything I apply to my training anything you guys want to know comment below and I'll make some more videos for you guys

Channel: Chris Bumstead

Views: 1,487,033

Keywords: bumstead, how to, get big arms, biceps, big biceps, curls, drag curls, cbum, chris bumstead, bodybuilding, build muscle, grow, gains, info video, learn, tips, tricks, tips and tricks

Id: 51zzhEn8DxM

Length: 5min 44sec (344 seconds)

Published: Wed Feb 05 2020