Biceps are probably the most popularly targeted muscles when it comes to workouts and exercise. However, most people are stuck with the generic routines and biceps curls, which are effective, but results from all exercises tend to flatten out over time. It is very important to keep switching and changing your workout routines to keep your workout results from stagnating.
The biceps are muscles located on your upper arm (front side), consisting of two intersecting heads (long and short head). These two heads are engaged in different exercises. For instance, moving your elbow engages the short head, while moving your shoulder works the long head. Try out the following unique bicep workouts for improved results.
Weights are typically used for bicep workouts, and nearly everyone does the standard bicep curl. However, you can mix it all up using an incline bench at home or at the gym in order to change the lifting angle. The single arm barbell jammer is also a good exercise for biceps, working the shoulder, back, legs and thighs. Another good idea is to reverse the typical curl. Instead of the under hand grip, hold your barbell with an over hand grip and perform curls. These are harder to perform, and the more wide your grip is, the harder it gets.
Without using weights
If you are bored of using weights, or don’t have any. You can try exercises which depend on your own body weight to work your biceps. Some of the best body weight exercises include pushups and chin-ups. Both these exercises are excellent for your biceps, shoulders and chest muscles. You can easily get a chin-up bar and fix it in your room, or use an old water pipe and drill it in a narrow corridor outside. You also have the option of purchasing resistance bands, which allow for a host of different exercises in various positions (sitting, standing, on your back) and are safer to use as opposed to weights for developing biceps.
Frequency of bicep workouts
It is generally recommended that you exercise around thrice a week (20-30 minutes) to see the best results. Each set should have around 12 repetitions, and you should begin with one set and raise the number with time until your biceps are exhausted. The general rule is that the last repetition in each set should be difficult for you. If you are breezing through the sets, you should try increasing the weight or the number of repetitions in a set. Your biceps and all other muscles will not develop until your body feels the need to develop them (in order to lift the weights more easily).