5 Explosive Bicep Exercises that Guarantees Big Arms

Biceps are responsible for the explosive strength of the arms. They are primarily made of the long head and the short head, and it is imperative that you target both the muscle groups for a complete and a balanced workout.

Along with toning the arms, have a workout program that has enough variety, which ensures a complete development of the upper body. Relying only on building the arms could turn out to become counterproductive, and may cause further complications in the future.

Training with heavy weights is generally recommended to tone the biceps and to add mass to the arms. However, do not overload the weights as it could lead to a serious injury. Focus on having a higher rep count over lifting heavy loads. In addition, always lift weights in a controlled manner, and beginners should lift weights under expert supervision.

Moreover, keep in mind to supplement the training program with a healthy diet that is rich in protein for maximum benefits.

Include the following five explosive bicep exercises in your training program to build bigger arms.

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#1 Incline Hammer Curl

The incline hammer curl is a beginner-level isolation exercise that targets the biceps with unrivalled precision. Additionally, the exercise aids in improving arm strength and shoulder stabilisation.

Instructions:

Step 1: Sit on an incline bench and hold dumbbells in both the hands with the palms facing the body. Ensure that the back is rested on the support. Position your hands such that they are perpendicular to the floor.

Step 2: Move your arms upwards by bending your elbows until the dumbbells are just above the torso. The upper arms should be stationary while performing this motion for maximum efficiency.

Step 3: Hold the contraction for a second and return to the initial position.

Repeat the exercise for the recommended number of times.

Important tip: Do not use momentum to lower the weights as it could lead to a rotator cuff injury.

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Next up: Zottman Curl

#2 Zottman Curl

The Zottman curl is a wonderful exercise for toning your biceps and building stronger arms. Moreover, with its unique movement, it develops the forearms as well.

Instructions:

Step 1: Stand straight with feet shoulder-width apart. Hold dumbbells in both the hands such that the palms are facing the body.

Step 2: Move the weights upwards while keeping the upper arms stationary. Lift the weights until they are in line with the shoulders. Ensure that the palms are facing towards from the torso in this position.

Step 3: Hold for a second and rotate your arms such that palms now face away from the body.

Step 4: Pause for a moment and return to the initial position.

Perform the exercise for the recommended number of repetitions.

Important tip: Do not sway your arms and always keep your elbows close to the body.

Next up: Overhead Cable Curl

#3 Overhead Cable Curl

Cable exercises seldom find themselves in bicep workouts. The overhead cable curl is one of the few cable exercises that tones and strengthens the biceps with tremendous accuracy. Additionally, the exercise improves a host of stabilisation muscles for a complete upper body workout.

Instructions:

Step 1: Stand between two high pulleys and set an appropriate resistance. Select appropriate attachments and secure them with both hands using an underhand grip. Ensure that the arms are fully extended and perpendicular to the body.

Step 2: Take a deep breath and pull the weights by squeezing your biceps until the forearms nearly touch the shoulders. Keep your upper arms stationary while performing this motion.

Step 3: Hold the contraction for a second and return to the initial position.

Repeat the exercise for the recommended number of times.

Important tip: Do not make any unnecessary movements with the torso while performing this exercise.

Next up: Spider Curl

#4 Spider Curl

The spider curl is a very effective isolation curl for improving your biceps. With its simple motion, it could be performed by people of different age groups and diverse skill levels.

Instructions:

Step 1: Hold the EZ-curl bar with both the hands and position yourself comfortably on a preacher bench. Make sure that you have planted your feet firmly on the floor and have placed your upper arms perfectly on the bench.

Step 2: Keeping the upper arms stationary, lift the bar towards the ceiling by contracting your biceps.

Step 3: Pause for a moment and return to the initial position.

Perform the exercise for the recommended number of times.

Important tip: You could also perform this exercise by using dumbbells or a barbell.

Next up: Barbell Curl

#5 Barbell Curl

Many see the barbell curl as the staple exercise for building bigger arms as it activates a host of muscles in the upper arms. With its simple motion, the exercise is ideal for even beginners and casual trainers.

Instructions:

Step 1: Stand straight with a firm torso and feet placed shoulder-width apart. Hold the barbell with both the hands such that the arms are close to the body and are fully extended. Keep in mind that the palms should be facing away from the body.

Step 2: With stationary upper arms, move the barbell upwards such that it is in line with the shoulders.

Step 3: Hold for a moment and return to the starting position.

Repeat the exercise for the recommended number of times.

Important tips: Keep your elbows close to the body throughout the duration of the exercise. Vary the grip to target different muscle groups in the arms.