Get Some Biceps!

Written by George. Posted in Gym Workout, Weight Training

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Man showing off biceps

Published on November 02, 2012 with No Comments

Create Great Arms!

This is a great article about developing your bicep muscles. If you want to gain muscle fast check out the videos for some bicep blasting exercises.

The Best Bicep Exercises For Men

 Focus On Overall Size, Strength & Definition To Create Great Arms

March 28, 2011 by Kevin McMillian

To build truly impressive biceps, you should not only strive to add some size, but also strength and definition. Size is an obvious goal for most, but by gaining strength, your arms will be more solid and dense — not just puffy and big. Definition is what will really make them standout. Even if you do only the best bicep exercises for men your arms do take time to get this big!

Whether young or old, even male or female a lot of the times, flexing your arms is synonymous with “how strong are you?” When someone tells you to flex (ok, that probably doesn’t happen all the time) what is the first thing that comes to mind? Flexing your guns! Although this is certainly not the most significant factor in determining how good of shape you are in or how strong you really are, nice arms look, well — nice!

Some of the best bicep exercises are often considered back exercises. There are times though, when you will want to do bicep-specific movements as these will generally give you greater definition.

The Best Bicep Exercises For Mass & Strength

1.) Reverse grip (supinated) bent over row – Yep, a “back” exercise. By reversing your grip so that palms are facing away from you instead of towards you, you will be targeting your biceps.

Stand with your feet about shoulder width apart and bend your knees. Without rounding our back, tighten your core and bend over so that your torso is almost parallel with the floor. Hold the bar with an underhand grip and shoulder width apart. Pull the bar to your abdomen and in a controlled motion lower back down slowly.

Here’s a video demonstrating the supinated bent over row.

2.) Close grip chin ups – Yes, another “back” exercise. When it comes to building mass, chin ups are awesome. By doing these with a close grip though, you are once again going to be working your biceps.

Grab the bar with your palms facing you at about 4-8 inches apart. Without swinging your body, pull yourself up until your chin comes over the bar. Pause very briefly and in a controlled movement, lower yourself back down until your arms are just shy of being completely straight.

Here’s a video demonstrating the close grip chin up. Notice how high he pulls himself above the bar. Also notice his sweet pants! :D

3.) Standing (straight) barbell curls – This may be the most obvious of the bunch, but I really think that it could be the most effective as well.

Hold the bar with your hands shoulder width apart and palms facing away from you. Keep your elbows in and close to your body and keep your wrists locked. You should not curl your wrist at the top of the motion and you should not allow your elbows to flare out. Curl the bar nice and slow and really squeeze your bicep at the top. Without resting at the top, slowly lower your arms back down until the bar just barely touches your quads.

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It’s all about looking good. You workout to stay fit and gain muscle, but in the end you want to have that lean mean body that attracts the babes. Keep doing it!



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