Developing the biceps seems to be the issue which concerns most people getting into bodybuilding. Luckily, the biceps being a small muscle group which means they develop quickly and don’t take a lot of work.
I have three exercises for biceps development I would like to share with you:
Standing Barbell Curls:
Barbell curls are the best way to develop the biceps because they allows a person to lift very heavy which is the most important thing for developing any muscle.
In my opinion barbell curls should be done with straight bar is this puts the best tension on the biceps. But if you like you can use a cambered bar.
Standing Dumbbell Curls:
If you don’t wish to use a barbell to build your biceps and you can always opt to use dumbbells instead. By using dumbbells you are training each bicep individually and can lift with difference movements such as twisting or hammer curls.
Standing 21’s:
21’s are a barbell exercise to develop the biceps but they are very different from regular standing barbell curls. To perform 21’s use a straight barbell or a cambered bar, and in the standing position do 7 half reps in the bottom half. Then curl completely up and do 7 half reps in the top half. Finally, lower the bar and do 7 full reps.