Whether on a man or woman, well developed and toned biceps help anyone stand out in a crowd.
Gone are the days of Arnold's big guns and flabby heroine arms. The lean, sculpted look is in and for that, well defined arms are a must. This definition begins at the shoulders and continues with the biceps. Well cut biceps add that X factor to your look and any outfit. Arnav Sarkar, the guru on Strength and Conditioning lists out the five most effective exercises to develop your biceps. Before that, let's flex our muscles on why and how to develop biceps.
Which muscles form the biceps?
'The biceps lie on the upper arm between the shoulder and the elbow. Both heads arise on the scapula and join to form a single muscle belly which is attached to the upper forearm.' As mentioned in Wikipedia, Biceps
In simple words, it forms the muscle group on your upper arm that is situated between the deltoids and your elbow.
Why do you need to develop biceps?
How important is it to rotate your forearm? Rotate it and feel which muscles are involved. You will sense that biceps are important to rotate your forearm; guess you never thought of it before!
But biceps also help to flex the elbow. Besides, biceps also link to you shoulder joint. You may have not thought of it before, but biceps are needed for the working and functioning of your arm. Weak biceps mean weak arm movement.
Expert's advice on developing biceps
Arnav Sarkar explains how to develop your biceps, "If you want to build big biceps then don't forget chin ups and heavy rows. While most go after some variation of a curl, it's the big compound movements that often create the greatest gains in size and thickness of the bicep muscles."
Top 5 Exercises for biceps
Here are 5 top moves that you must do if bigger biceps are your goal:
Chin up
You have heard of pull ups, well chin ups are another form of the pull up exercise. Chin ups develop your biceps as well as back muscles, specifically called latissimus dorsi. Your core and back are crucial for chin ups, so don't forget to engage both areas.
Inverted rows
Inverted row is a compound exercise. Inverted rows also help develop your trapezius and back. This exercise is like a reverse bench press where you are pulling your body towards the bar instead of drawing weights to you.
Barbell rows
With this exercise you can develop your biceps and your back. But it is also important to use your abs while lifting weights.
1 arm dumbbell row
This exercise develops your biceps but it also works your back muscles and shoulders. All you need is a bench and a dumbbell.
Barbell/dumbbell or e-z bar curls
E-z bar curls is an easy form of exercise and is important to execute it slowly.
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