4 WAY TO BULK UP YOUR BICEPS

                                                                       When starting on a muscle-building program, one of the key body parts that many people want to place a large focus on are the biceps. The biceps tend to be a highly noticed muscle group by others, so if you have nicely developed arms, people are going to know you're on top of your workout game.

It is important to keep in mind that in actuality the triceps muscle comprises a very large component of the arm, so you must not neglect your triceps work either, which will then give you the perfect balance of what you need to see optimal results.

When you are aiming for maximum size, another important point to note is that lifting heavy must be placed as a priority. Since building more size is a combination of a heavy surplus, enough volume, and plenty of calories, it's a wise decision to focus on exercises that will allow you to lift the heaviest weight possible.

Usually for most people this will be exercises such as rows and lat-pulldowns, both of which target the biceps muscles as well. If you are including these regularly with your workout program and then adding in other exercises that are specifically targeted towards the biceps muscles you will be right on track for developing the best arms you can.

Here are the five best exercises that focus on the biceps to add after your rows and pulldowns.

1. WIDE-GRIP STANDING BARBELL CURL
2. HAMMER CURL
3. INCLINE INNER-BICEPS CURL
4. CABLE PREACHER CURL

                              WIDE-GRIP STANDING BARBELL CURL

Taking a wider-than-normal grip will cause you to externally rotate at the shoulder, so your humerus changes its position. This prompts more involvement from the short head of the biceps. For this and all barbell curls, avoid cheating reps by leaning back. If you want to overload the top, use bands, chains, or a partner for forced reps

HAMMER CURL

The "hammer" or neutral wrist position will typically be our strongest curl. This is because all of our elbow flexors are actively involved; the brachialis is worked the hardest. I would recommend doing this movement like a concentration curl or on a preacher bench. This should minimize cheating and maximize recruitment.

INCLINE INNER-BICEPS CURL

The biceps brachii actually consists of two portions or "heads," with differing attachment points. The "long" head actually attaches above the shoulder joint, which means that the position of the upper arm relative to the body can determine how much each head of the biceps helps during a curl.

This exercise gets your humerus behind your body, stretching the long head to the max. The more horizontal the bench, the more the long head will be stretched. 

CABLE PREACHER CURL

• Place a preacher bench about 2 feet in front of a pulley machine.
• Attach a straight bar to the low pulley.
• Sit at the preacher bench with your elbow and upper arms firmly on top of the bench pad and have someone hand you the bar from the low pulley.
• Grab the bar and fully extend your arms on top of the preacher bench pad. This will be your starting position.
• Now start pilling the weight up towards your shoulders and squeeze the biceps hard at the top of the movement. Exhale as you perform this motion. Also, hold for a second at the top.
• Now slowly lower the weight to the starting position
• Repeat for the recommended amount of repetitions.

Variations: You can also use an e-z bar attachment or even a single hand bar so that you can do one arm at a time. This exercise can also be performed with barbells, dumbbells, E-Z bar, and exercise bands.