Observe the bicep muscle and notice how they are made out of two heads. The long head and the short head. In a bicep exercise both the long head and short head are worked. Your bicep muscle is in charge of your elbow flexion not to mention your forearm supination. Your shoulder muscle is also activated to some extent when you perform any bicep exercise
There exist many principles that experts recommend that are present to aid you to help develop big arms. These principles must be applied to any bicep exercise if you truly want them to be effective. Examples of these principles are:
Going heavy with your bicep exercise. Lifting heavy weights is truly underestimated when it comes to building big biceps. a lot of people like performing high reps. That's fine but if you don't put in some solid heavy lifting you wont grow to your optimal efficiency
Another tip is intensity. A lot of times if not most of the time people perform there bicep exercise very slowly or too controlled. It's one thing to keep form but is another to get sluggish. Being intense with a bicep exercise almost guarantees you growth
One more factor should be considered. That is rest. Rest is even more important than the bicep exercise and the method you performed it. Growing big guns is all about resting after you butchered your biceps.
Here are a bunch of solid bicep exercises
1. Barbell curls utilizing cheats. The barbell curls are a fantastic bicep exercise for building thickness and size in your biceps and should be always a stable in your bicep routine
2. Incline Curls-this move is fantastic for "connecting" your biceps and forearms as well as offering the fullest range of motion in any bicep exercise
3. Preacher Curls. The preacher curl is actually one of the best bicep exercise out there. Why? Well no other move allows you to lift heavy weights and at the same time isolate your biceps. meaning nothing but direct your growth to your biceps
4. Concentration curls- this is perfect for just squeezing definition into your biceps
It's ideal to train your biceps twice a week. This of course being after ample rest in between workouts. Don't train biceps on consecutive days, you will only injure yourself. The routine above is just sample but try and follow the same template. Using core moves and finishers.
Keep in mind that to grow big you need to push your bicep exercise to failure. Train as hard as you can and follow the principles giving above. Trying lifting heavy and keep your intensity up this is the proper way to utilize a bicep exercise. And in no time you will be staring at you're stretched out sleeve