Lifting weights is all about maximizing your time working out to get the best results. There are hundreds of exercises that can be done with dumbbells, barbells, bands, body weight and other devices, but sorting through them all to know what really works is tough. Hours can be wasted in the weight room experimenting with different lifts, and that is why trusting the experts is the best way to get started. The best exercise for biceps might surprise some people, but it is time tested and will produce the results that anyone serious about working out is looking for.
Anyone that has ever done a close grip chin up knows how much it works the biceps. (See close grip chin up video below) Doing a standard curl with weights is a good exercise, but the close grip chin up is the best exercise for biceps because it is much more dynamic. This type of chin up is considered a compound exercise because it is working more than one muscle group. These exercises have been recommended by experts for years as the best way to build mass and raw strength. The biggest thing to consider when looking at these exercises is how much each muscle group is working, and whether or not that workload is better than an isolated exercise like a curl.
Doing a standard curl with weights is a good exercise, but the close grip chin up is the best exercise for biceps because it is much more dynamic.
In a close grip chin up, the positioning of the hands closer together shifts the focus of the exercise from the lats to the biceps. After a few sets, it will be clear to anyone why this is the best exercise for biceps. This exercise is also backed by scientific research because it is a closed chain exercise. Studies have been done to show that when the hands or feet are not moving, and the rest of the body is, the body will react better and build more strength. Doing squats would be another example of a closed chain exercise.
If you ever done any chin ups you will be well aware of the burn you feel immediatly after doing a set. It really pushes the core bicep musle fibers which ultimetly when repaired will increade your bicep size and firmness.
The last part of doing the close grip chin up that makes it the best exercise for biceps is the fact that the muscle is worked through the entire range of motion. There is constant stress on the bicep throughout the exercise which will build better curling strength and more muscle mass. Put the theory to the test and do three sets of ten close grip chin ups and compare that to the standard curl. The results will speak for themselves.
To see and learn exactly how to gain bicep and other musle type formation rapidly you must check out Muscle Gaining Secrets. YOu will be blown away by the case studies alone. This stuff is incredible and has really transformed my body in such a short time.
