Incline Dumbbell Curl
The incline dumbbell curl is a great way to really zero in on the long head of your biceps. By performing curls on an incline bench, you're specifically hitting the upper part of your bicep as opposed to normal bicep curls, which hit the whole muscle.
The best exercise for growing the bicep muscle is any variation of the curl. Curls are best done using a barbell and weights or a set of dumbbells. If you're training in the gym, sitting at a bench or using the preacher curl machine can help to further concentrate tension on the bicep muscle, leading to bigger gains.
Stand facing a wall, about 6 inches away from it. Raise one arm to the side placing the thumb side against the wall with your palm facing down. Keeping the elbow straight, rotate your body in the opposite direction of the arm until you feel the stretch across your bicep. Hold for 15 seconds, then repeat 3 times.
Don't Lift Too Heavy
Generally, research agrees that 8-12 repetitions with a moderate load is best for inducing a hypertrophic response. While you will still make strength gains with heavier loads and lower reps, you will be minimizing the potential for gains in muscle size.
The Weighted Chin Up hits all three functions of the bicep: elbow supination, elbow flexion and shoulder flexion. We can utilize an intensity technique if we pair up the Weighted Chin Up with heavier weights in a drop set with the Peak Contraction Chin Up.
Do Push Ups Work Biceps? Whilst the biceps help to stabilize the shoulder and elbow joints during the lowering phase of a push up, they don't directly work the biceps. If your goal is to build your biceps, you'd be better off focusing on bicep isolation exercises such as bicep curls, hammer curls, or chin ups.
To work the upper chest region and achieve muscle activation in the upper chest, you'll need to use exercises that preferentially hit the upper portion of the chest muscle fibers. Some common chest exercises for upper chest would be an incline barbell bench press, overhead presses, an upper chest dip or a jammer press.
INCLINE DUMMBELL CURL
One of the best bicep curl movements for hitting the long head is the Drag Curl. The positioning of the elbows back behind the body allows us to hit the long head preferentially in this bicep curl exercise.
There are two main training errors people make that keep their biceps from growing. These are overtraining the biceps (often unintentionally) and a lack of variation in training techniques. Adding additional biceps focused workouts and trying multiple biceps exercises doesn't work.
Training too little or too often will result in little bicep growth. This is because excessive training will not allow your arms to recover and rebuild. Therefore, you must give yourself enough time to recover in between your bicep workouts. Generally, a 24-48 hour resting period is sufficient to avoid any injury.
Perform weight exercises that target your biceps specifically, like dumbbell curls, concentration curls, and pull-ups. Work out your supporting muscles with exercises like pectoral flies, push-ups, and upper body stretches.
Forearms can be harder to grow than other muscles in your body. To understand the challenges in growing your forearms compared to other muscle groups, we need to understand the concepts of fast- and slow-twitch muscle fibers.
Studies suggest that the best training frequency for arms is three times per week with about two days of rest in between is best to get bigger arms and build stronger muscle. If you only do arm training 1 day per week, it isn't a great enough training frequency for you to get the results you're wanting to see.