Bigger Biceps: 3 Exercises To Get Yours
The world of strength training is full of exercises that promise muscle definition and bigger biceps, making it a tricky guessing game to find the right method of fitness for you.
Many folks prefer nicely shaped muscles with added definition that show easily under everyday shirts without the excessive and immobile bulk.
GymnasticBodies founder Coach Christopher Sommer formed the basis of his athletic curriculum to help everyday adults and athletes procure strong bodies, and sought-after muscles, no matter where you start and no matter what your end-goal is.
Even if you are not looking to add size, these following exercises will help you lose fat to expose the muscles you already have. So whether you want to improve your physique in order to look better naked or just get healthier overall, check out these top 3 strength training exercises for bigger biceps.
1. Ring Rows
Ring rows are a challenging bodyweight pulling exercise that will build strength and definition in the muscles of your arms, shoulders, and back. We have written extensively about Ring Rows before, and they serve as a fundamental bent-arm strength progression in the Foundation Series. Before you jump ahead to more advanced exercises, be sure that you have spent the necessary amount of time to fully master your Ring Rows.
Build bicep and back muscles like these by training like a gymnast with the GB Online Courses!
To begin learning how to do Ring Rows for bigger biceps, set your rings at about chest height. Grab the rings, lean back, and walk your feet so that your body is inclined at about a 45-degree angle. Begin each rep by "pinching" your shoulder blades together (a movement called scapular retraction), and finish at the top by fully pulling your elbows behind your body. Lower slowly and with control, then repeat.
2. Chin-up Holds
As you progress with your strength, Chin-up Holds will be another great move to include in your weekly workouts in order to build bigger biceps. While Ring Rows are more of a horizontal pulling exercise, Chin-up Holds will help strengthen your vertical bent-arm strength. Be prepared for an intense challenge for your grip, biceps, and mental fortitude.
Grip the bar with an underhand (also called supinated) grip, and jump or pull yourself all the way up to the top. While holding the top of the Chin-up, be sure to focus on packing your shoulders down, squeezing your elbows back, and lifting your body as high as you can. Breathe, hold, and stay calm as you build tons of gymnastic strength as well as bigger biceps. To start these progressions, check out the Foundation One Course.
3. Legless Rope Climbs
Legless Rope Climbs, where you pull your entire body weight up the rope hand-over-hand without your legs touching, were once a common fitness test in high school gym classes all over the world. Recently Rope Climbs have become popular again in many fitness studios, but they are mostly done using leg wrapping techniques to scale the intensity.
As Coach Sommer says, the rope should be used for training strength and endurance, not transportation. By working your way up to Legless Rope Climbs in the Foundation Series, you will be building bigger biceps, increasing your bent arm pulling strength, and challenging yourself in new and awesome ways.
These GymnasticBodies upper body exercises can be implemented with different levels of variations for athletes and adults of all skill levels to create the nicely shaped and highly-attractive biceps we all crave.