Most bodybuilder work biceps in an isolated exercise, working only one muscle or muscle group at a time. Isolated exercise improves the looks of these muscles as well as their overall strength, but it is important to train for function too. Functional movements- also known as compound exercise- are movements that healp you train for the motions you perform in everyday life.
Work some of this exercises- some isolated, some compound- into your biceps workouts to build the arms of your dreams. All of this move can also be done with dumbells, which can force you to put more emphasis on good form to keep each arm equal to achieve better biceps.
(a) Alternating Dumbbell curl- Place your feet shoulder-width apart or stand with one foot in front and one foot in back. Begin the exercise with both arms extended at your sides, palms facing forward. Slowly lower the dumbbell down and alternate arms. Make sure to keep your elbows close to your body and do not let them move at all during your rep. If your elbows move, you will take the exercises focus off of the bicep, which would not help you build the lean muscle mass you were aiming for.
(b) Chin-ups- This compound exercise works your biceps, latissimus dorsi, and abdominal muscles, among others. With your palms facing you, put your hands on a chin-up bar, shoulder width apart, engage your lats and pull your body up so that your chin goes over the bar. Lower yourself back down so that your arms are completely extended. Repeat. While doing a chin-up, make sure to keep your muscles engaged so that you do not stress your skeletal structure and its connective tissues.
(c) Supinated bent over-rows- The supinated bent over row works the biceps, the latissimus dorsi, the hamstrings, and from the muscle in the back. Start with your feet shoulder-width apart and your hands on a barbell or with a dumbbell in each hand, palms facing away from your body. Bent over so that you feel your hamstring engage. Keep your back flat and chest expanded and pull the barbell into your body until it is just below your chest as if you were rowing.
(d) Hammer Curl- Place your feet shoulder-width apart or stand with one foot in front and one foot in back. Begin the exercise with both arms extended at your sides, palms facing each other. While keeping your palms facing each other, slowly curl the arms up to shoulder height and squeeze your biceps at the top. Slowly lower the dumbbells back down. Make sure to keep your elbows close to your body and do not let them move during your rep. Maintaining control during the downward movement of the hammer curl is just as important as controlling the lift when it comes to building better biceps.
(e) Standing curl- The standing curl is the foundation of a biceps -building a routine. Start with feet together or with one foot in front and one foot in back if you need more stability. With your arms fully extended at your sides holding a barbell or dumbbell, keep your elbows tucked in close to your body, and slowly curl the weight up. At the top of the curl, squeeze your biceps and slowly lower the weight back down. Make sure to keep your elbows close to your body and do not let them move at all during your rep.