Bicep workouts for mass require extensive regimens that fully bring out the growth of the biceps into hard, studded, rock-like fibers of muscles. In this sense, merely using one or two of the different isotonic exercises is nowhere near enough to land you that sweet prize of a fully flexed beefed up upper arm.
The top 5 bicep workouts for mass are best effective when done all together regularly and in increasing intensities.
The first of these is the barbell biceps curls. Yes it is rather a basic exercise but it is the foundation or the root of developing larger and more muscular biceps so naturally it is logical to start here.
With back straight and feet slightly apart, hold the barbell down in front of you with palms facing forward. Using the forearms and only the forearms for movement, curl up the barbell until it reaches your shoulder area. You must be careful not to utilize the momentum of the lift so that you maximize the usage of your bicep muscles in lifting. Hold the peak contraction point for one or two seconds and slowly return to the starting position again without using the swinging momentum to aid you.
The second of these bicep workouts for mass is the inclined dumbbell curls. The biggest advantage with the inclined curls is that it eliminates any possible momentum forcing you to lean back when doing standing bicep curls as you are securely leaning on an inclined pad or bench.
You basically do the same curling up to your shoulder and holding the peak contraction point for maximum force exposure and afterwards returning slowly to starting position without the aid of the swing. You may repeat as tolerated and use alternate arms as desired.
The third exercise is the cable curls. This exercise makes use of a machine that attaches cables to weights and uses pulleys to lift them. The cable curls are plenty effective in deep tissue muscle fiber conditioning as it not only requires you to exert force to lift them, but also maintain enough stabilization force from adjacent muscle groups to keep the weights from slamming back down.
The fourth bicep exercise for mass is the reverse grip rows. In this exercise, you not only condition your bicep muscles but also your back muscles. You do this standing with knees slightly bent and the torso bent forward until almost parallel to the ground. While keeping the head up and the barbell gripped with palms supinated, lift the barbell up towards your trunk, all the while keeping the forearms perpendicular to the ground to avoid any exertion on that area other than holding up the barbell.
As the reverse grip rows greatly enhance your bicep power, the final bicep exercise for mass, which is the good old concentration curls, tops the regimen off with an isolated bicep curl that concentrates all the effort on the upper arms.
Following these exercises consistently and constantly will drive your biceps to the limit, bringing out the best of their growth and easily turning them rock hard in only a month’s time of regular exercising. These bicep workouts indeed prove that hardwork pays off.
