6 free weight exercises for bigger biceps

fitmuscle86

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Free weight exercises are exercises performed not with a machine but with dumbbells, a kettlebell or a barbell. The good thing about free weight exercises is that you can’t ´cheat´ while performing them. You need all your focus and energy to perform them right.

And not only are you working out the focus muscle (in this case the bicep) but you are also working out the adjacent muscles! Because you constantly have to correct and find your balance, it increases the effectiveness of the exercise. Free weight exercises are therefore the ideal exercises when you want to develop bigger muscles.

Your biceps (biceps brachii) consists of two parts: the central bicep muscle (caput longum) and the head of the bicep muscle (caput breve). Biceps literally means ‘two-headed’. Both heads attach to the shoulder blade and at the bottom the bicep attaches to the radius near the elbow joint.

Both muscles have to be targeted in their own special way when you work out. The central bicep muscle is being trained when you perform ‘normal’ curls with your palms in a horizontal position:

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The head of the bicep muscle is targeted via so called ‘hammer curls’. By rotating your hands inwards so your palms face each other, the focus shifts from the central part to the top part of the bicep. It is the same position as you would hold a hammer, hence the name hammer curls:

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Workout routine
The exercises below focus on the complete bicep muscle. All you need are dumbbells and a barbell. Hammer curls and normal curls are being alternated.

Focus on performing around 10 reps per set. And try to make at least 3 sets per exercise. Select a weight that allows you to make at least 8 reps, if you can’t do 8 decrease the weight.

If you perform 12 reps and you feel like you still have energy left then increase the weight.


NB If you feel pain or discomfort during or after the workout then stop immediately and consult an expert. If the exercises are too heavy or you are not able to perform 3 sets per exercise then adjust this workout routine to your own level.

This routine is for trained and experienced athletes. If you perform this routine for the first time consult a personal trainer to assist. The right posture is very important when performing these exercises.
Exercise 1: Standing dumbbell curl
Stand up straight with your feet at shoulder width, your knees slightly bent and arms beside your body. Hold the dumbbells with your palms facing forward. Bend your arms and bring the dumbbell towards your shoulder. Your elbow and upper arm remain in the same place during the curl. The position of your hand remains the same during the exercise, don’t turn your hands in or out. When the dumbbell almost touches your shoulder slowly lower it back to starting position.
Target muscle: central bicep muscle

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Exercise 2: Standing hammer curl
Stand up straight with your feet at shoulder width, your knees slightly bent and arms beside your body. Hold the dumbbells with your palms facing each other, like you would hold a hammer. Bend your arms and bring the dumbbell towards your shoulder. Your elbow and upper arm remain in the same place during the curl. The position of your hand remains the same during the exercise, don’t turn your hands in or out. When the dumbbell almost touches your shoulder slowly lower it back to starting position.
Target muscle: head bicep muscle
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Exercise 3: EZ-bar curl
Stand up straight with your feet next to each other and hold the EZ-bar with an underhand grip at shoulder width. Lower your hand so that the EZ-bar resting in front of your hips. Bring the EZ-bar up by flexing your elbows. Your elbow and upper arm remain in the same place during the curl. Move the EZ-bar towards your shoulders. When the EZ-bar almost touches your shoulder slowly lower it back to starting position.
Target muscle: central bicep muscle
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Exercise 4: Seated hammer curl
Put the bench in an upright position. Hold the dumbbells with your palms facing each other, like you would hold a hammer. Move one dumbbell at the time across your body towards the opposite shoulder. When the dumbbell almost touches your shoulder slowly lower it back to starting position.
Target muscle: head bicep muscle
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Exercise 5: Seated dumbbell curl
Put the bench in an upright position. Hold the dumbbells with your palms facing forward. Bend your arms and bring the dumbbell towards your shoulder. Your elbow and upper arm remain in the same place during the curl. The position of your hand remains the same during the exercise, don’t turn your hands in or out. When the dumbbell almost touches your shoulder slowly lower it back to starting position.
Target muscle: central bicep muscle
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Exercise 6: 21
This is a normal curl but the range of motion differs from the other exercises. This exercise is called 21 because you will perform a set concisting of 3 different movements of 7 reps.
Movement 1 starts at your shoulders (starting position) and lowering the barbell until your arms are horizontal. This is half the movement of a normal rep. Repeat 7 times.
Movement 2 is lowering the barbell from a horizontal postition all the way down. Repeat 7 times.
Movement 3 is a full rep.
Target muscles: central bicep muscle
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Source of this post: 6 best free weight exercises for bigger biceps.
 
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