Biceps Workout - The 3 Best Biceps Exercises

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Biceps Workout- The 3 Best Biceps Exercises

In this biceps exercise video, I will introduce you
to the 3 most important mass building exercises to work
your biceps.

The exercises will still work your overall arm including forearms, but the majority of the stress will be placed n the biceps.

Most people struggle to make gains in this area because of many reasons.

One reason is people go too heavy when lifting which doesn't place the stress on the biceps as much.

Using momentum to swing the weight up does not do anything for building bigger biceps.

In order to build the biceps, you need to be including a combination of the right exercises as well as different training styles.

Standing Barbell Bicep Curls: Setup a barbell either using a straight barbell or an ez-bar.

Pick a weight that will allow you to fail between 8-10 reps using good form.

Dumbbell Hammer Curls: Stand with weights in each hand. Palms should be facing each other. Then curl up with no rotation in your wrists.

Pick a weight that will allow you to fail between 8-10 reps.

Close Grip Underhand Pullup:

Perform Pull Ups but with a very close grip.

This will place more emphasis on the bicep muscles.

Do not puff chest out. Keep body straight and focus on your biceps when doing this exercise.

Include any or all of these exercises in your next biceps workout to start seeing a bigger gains in your biceps.

If you enjoyed this video and would like to see more or learn more you can always subsribe to my YouTube channel as well as visit either:

My Blog: http://www.JoeyVaillancourtFitness.com/blog
Muscle Building Program: http://www.BonesToBuff.com

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[basque1111]

ive been doing those workouts for a while now. ive gotten up to about 25-30 reps of pullups, into 3 sets. but i havent been really seeing any progress..? i can tell i am getting stronger because i can lift heavier and more reps but i dont see any definition difference.. any suggestions? (oh and yes i am drinking protein after every day)

[JoeyVaillancourt]

@basque1111 Have you been progressing in weight? Volume or time under tension? Have you been following a caloric surplus diet? Timing 25% carb intake PW? Theres a lot more to getting bigger bices than just the workout

[basque1111]

@JoeyVaillancourt

I have gone up in weight but since i run a couple miles everyday before working out (since i play soccer) i stay relatively around 154-158 range. I guess i can eat more, my girlfriend says i eat way too much so im not sure if how much i eat is enough? Ex: Breakfast, run then workout, protein, lunch, dinner, protein, late night meal.

What do you mean by time under tension?

[JoeyVaillancourt]

@basque1111 normally I recommend at least 20XBW in calories..ie 185lbs x 20 = you calories for highly active people

[stick5391]

That's your home town gym? Do you happen to live in Kenya? Looks like a shit hole

[JoeyVaillancourt]

@stick5391 lol. classic jackass who cares more about the look of the place than the potential of it..a pretty gym doesnt make any more muscle than a so called shithole. have some respect next time and keep it to yourself.

[Dankeya]

Constant earthquakes in your home town

[LifeIsGood680]

amateur vid

[andypmz07]

@andypmz07 sorry I miss read your comment, best Idea i have for you is to strap some weights or weight around your stomach then do some pull ups :)

[andypmz07]

@basque1111 try using heavier weights and doing less reps, If you can do a nice 8 - 10 reps a stress your muscles out to exhaustion then you'll see some results sooner then later. At least thats what i do, and it seems to work :)

[palatialregalia88]

pullups and rows are best for bicep building cause they are compound movements. really it breaks my heart to see skinny guys curling all day in the gym thinking that will work

[jonesyman23]

@stick5391 so it doesn't look like Bally's with old women everywhere. if you can get a pump, that's good enough. eat your wheaties punk

[SeaichyBoy]

@basque1111 Well I mean past 6pm I try not to eat to many carbs not meals completely. stick to protein right before you go to bed because your body goes into a hibernation mode where it feeds off what you ate that day. You don't need to stick to that its just what I found that works for me. I really enjoy Rob Riches youtube channel. I would recommend checking him out he has lots of amazing workouts, eating plans, ect. Hope that helps

[basque1111]

@SeaichyBoy

sometimes due to studying i wake up real late so if i do eat up to 6 meals a day it would be way past 6pm. would that be ok? yeh i try to change up a workout but i like sticking to things i can see results in you know

[SeaichyBoy]

@basque1111 Yeah Joey is right. Me personally I probably drink about two to three protein shakes a day. One when I wake up, after lift and sometime at bedtime if I stay up late. Make sure you get enough sleep and I personally try and eat six meals a day and stop eating carbs past about six pm. If your getting stronger and not seeing results try and eat more I would say. also I would mix up my workup after a few weeks. Your body gets use to the same workout after awhile.