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Everyone wants those killer biceps that everyone stares at when you walk around.  Nothing feels better than feeling the stretch of your shirt as you slide it over your jack hammers.  Unfortunately, the bicep seems to be completely dominated by one dimensional routines that give lack luster results.

The real mass monsters use a very strict combination of exercises that will build all aspects of the bicep and not simply size.  What most people don’t know is that the bicep is made up of three muscles that each need specific stimulation to get the size and shape that makes for a killer bicep peak along with width.

The Brachialis is the muscle at the base of the bone that connects from the elbow to the lower shoulder.  It’s a great muscle for increasing overall size and fullness.  While technically not a “bicep” muscle, the growth of the brachialis helps make the other two bicep muscles look fuller and more pronounced.  The brachialis is engaged with most exercises, so don’t worry if you are working it or not because it will engage with just about any pulling exercise.

The Biceps brachii has two primary muscles, the short head and the long head.  Each one is used when a pulling exercise is performed, but the long head gets the most stimulation, which means that you typically work it during a good back routine or bicep set.

The Biceps brachii short head is on the outside of the arm and is much more difficult to fully fatigue.  You need to do some pretty specific exercises to work the short head, but when you do, you will get the really pronounced bicep width that looks really good. This muscle is one that people often miss or ignore because it’s not typical in most routines.

3 Killer Exercises For Biceps

21’s

The first exercise is a new twist on the standard old straight bar curl.  This one can be used with a bar or a machine (as shown).   The point of this exercise is to isolate the muscle at different angles which creates fatigue and stress in different areas. This promotes major growth and gives a fullness that isn’t achieved by standard bicep exercises.  The exercise is called the “21” which means you actually do 21 separate movements per “set” and that gives a killer workout.  Like any standard bar curl, you use the same movement (see video) however this time you do a set of 7 half reps bottom to the halfway point.  Then you do the second set of 7 from the top to the halfway point.  Finally, you do 7 full reps with a complete range of motion.  This gives you extreme fatigue and isolation for specific parts of the muscle.  You do all of these one after the next after the next and then the entire set can be repeated up to three times per day!

Hammer Curl

This exercise works that exterior Bicep (short) and gives the arm some serious depth and width.  This smaller muscle is what gives the bicep that second wide peak, which separates the real bodybuilder from the “runner” bicep.  In this exercise the weight is typically a dumbell (however a kettlebell can be used to increase strain on the forearm).  The weight is lifted from the waist to the near chest sideways and then also in a forward position.  Doing this truly works that exterior Bicep to give you the full look.

Concentration Cable Curl

Finally, is the classic “finishing” move of every professional.  The concentration curl is a major mass builder but using cables allows for better isolation and different angles.  The cable is used to isolate the bicep by bringing the grip toward the body by hyper squeezing the curl.  The forearm is also engaged to bring the full squeeze into each rep.  This exercise will engage all three muscles and support greater height for the bicep, giving that classic “peak” that everyone likes.

 

Wrapping It Up

Biceps get you noticed and are probably the most sought after body part to look really good in that new tight shirt you just bought.  No other body part is as coveted by both males and females.  These three exercises will help you hit your goal of having a full bicep. Just remember to squeeze at the end or you may just get a visit from BIG GREG from the Mind and Muscle Training Center.

21's

21’s

 

Concentration Curl

Concentration Curl

Hammer Curl

Hammer Curl

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