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In terms of ultimate exercises for big biceps you simply cannot go past standing barbell curls. The standing barbell curl was one of the first exercises used to stimulate growth in the biceps when weight training started to gain momentum about one hundred years ago. Still today with all the hi-tech training equipment available and the exhaustive studies that have been performed on athletes for ultimate growth and performance levels, the standing barbell curl still reigns supreme.
If you are looking to stimulate massive arm growth in your biceps and you only ever chose one exercise it would have to be the barbell curl. Fortunately you don’t have only one choice as you can incorporate a number of different biceps building exercises in your training routine but the barbell curl in one form or another should always be your main big arms mass builder.
The barbell curl can be performed in a number of different ways. You can use the standard standing barbell curl with heavy weights for 3-4 sets of 6-8 reps when training for strength and gaining bulk. Another super effective barbell curl blaster is by performing the exercise by doing drop down sets. Performing drop down sets in the old Arnold and Mike Mentzer fashion requires you to strip the weights between each set but only resting for enough time to strip the bar of maybe 20% of the weight after each set. For example you might start the barbell curls by performing 10 repetitions with 60 pounds on the bar, then after the first 10 reps drop the bar and take off 10 pounds from either side of the bar then go for another 10 reps and then drop it again by another 10 pounds either side of the bar and then perform 10 more reps or simply curl the bar till the absolute failure point of your biceps. This drop down set style of training is hardcore and with enough rest and quality nutrition your arms will grow like crazy.
The standing 21’s curl is another popular exercise with bodybuilders and strength athletes as it incorporates every fiber of the biceps muscles. To perform 21’s you need to choose a medium heavy weight and perform the barbell curl from the bottom of the exercise to the half way point where your forearms are parallel with the floor. Do 7 reps in this fashion and then do the next 7 reps from the half way point of the exercise to the top of the movement where your biceps are fully flexed at the top. Then the last 7 reps are full reps from the bottom of the movement when your arms are outstretched fully and curl the bar to the top point of the movement. There you have 21 repetitions in total and your arms will be burning after a set of 21’s.
These are some of the most popular barbell curl exercises to stimulate serious growth in your biceps but as you become more experienced in the gym you can create your own unique variations on the standing barbell curl and take you arms to a new level of growth and get some insane pumps along the way.
If you are looking to stimulate massive arm growth in your biceps and you only ever chose one exercise it would have to be the barbell curl. Fortunately you don’t have only one choice as you can incorporate a number of different biceps building exercises in your training routine but the barbell curl in one form or another should always be your main big arms mass builder.
The barbell curl can be performed in a number of different ways. You can use the standard standing barbell curl with heavy weights for 3-4 sets of 6-8 reps when training for strength and gaining bulk. Another super effective barbell curl blaster is by performing the exercise by doing drop down sets. Performing drop down sets in the old Arnold and Mike Mentzer fashion requires you to strip the weights between each set but only resting for enough time to strip the bar of maybe 20% of the weight after each set. For example you might start the barbell curls by performing 10 repetitions with 60 pounds on the bar, then after the first 10 reps drop the bar and take off 10 pounds from either side of the bar then go for another 10 reps and then drop it again by another 10 pounds either side of the bar and then perform 10 more reps or simply curl the bar till the absolute failure point of your biceps. This drop down set style of training is hardcore and with enough rest and quality nutrition your arms will grow like crazy.
The standing 21’s curl is another popular exercise with bodybuilders and strength athletes as it incorporates every fiber of the biceps muscles. To perform 21’s you need to choose a medium heavy weight and perform the barbell curl from the bottom of the exercise to the half way point where your forearms are parallel with the floor. Do 7 reps in this fashion and then do the next 7 reps from the half way point of the exercise to the top of the movement where your biceps are fully flexed at the top. Then the last 7 reps are full reps from the bottom of the movement when your arms are outstretched fully and curl the bar to the top point of the movement. There you have 21 repetitions in total and your arms will be burning after a set of 21’s.
These are some of the most popular barbell curl exercises to stimulate serious growth in your biceps but as you become more experienced in the gym you can create your own unique variations on the standing barbell curl and take you arms to a new level of growth and get some insane pumps along the way.
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