Build your arms with these top 3 bicep exercises that will have you feeling pumped! Myprotein ambassador Tom Johnson explains how.

The biceps are comprised of two muscles, commonly referred to as the long head and short head. It’s important to hit both to build mass in your arms.

#1 Standing Barbell Curl
This is an isolation exercise to develop strength and mass in your biceps. Stand up whilst holding a barbell just below your hips with your palms faced out and elbows close to your body. This is the starting position. Whilst keeping the top of your arms still, curl the barbell up towards your shoulders, only moving from your elbows. At the top of the movement contract your biceps and hold this for a second. Slowly bring the bar back down towards the starting position.

#2 Pull Ups
Pull ups should be one of the most important exercises in your routine. Pull ups are when your palms are facing away from your body on the grips, as opposed to chin ups where your palms are facing towards you. Both will work the biceps.

#3 Concentration Curls
These your dumbbells to concentrate your biceps, focussing on the lateral head. As you sit on a bench, your elbow/upper arm should be resting on your inner thigh, this will prevent you from using momentum to curl the dumbbell. At the top of the movement make sure your little finger is higher than your thumb, which will ensure your biceps are contracted.

SUBSCRIBE:
www.youtube.com/user/MyproteinUK?sub_confirmation=1

Visit our website:

For information about training, nutrition and supplements check out our blog:

Don’t forget to follow Myprotein across social media. We have the best gym techniques, nutrition advice, healthy recipes and much more:

Facebook:
Twitter:
Instagram: /