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The most effective bicep exercises to build muscle

If you want to build muscle in your biceps, here are the best bicep exercises for building muscle.

Standing straight-bar curls

This is, without a doubt, the best overall bicep exercise you can do to build muscle.

It is the epitome of this muscle building program we are doing, which are low reps of heavy, intense, basic compound movements. police brand sunglasses , Standing straight-bar curls allow you to directly hit the biceps with a great degree of overload. mens designer sunglasses sale ,

Stand with your feet about shoulder width apart. Space your hands shoulder width and grip the bar with an underhand grip.

Begin with your arms straight, biceps fully extended, and your upper body leaning slightly forward. With an explosive motion, curl the weight towards you contracting the biceps.

During the curling motion, move your upper body back to an upright position. police sunglass , With control, lower the weight back to its original position getting a good stretch and lean slightly forward.

To make these the most effective at muscle building they can be, you need to lower the weight twice as slowly as you raise it.

Most of the muscle fiber stimulation actually occurs on the negative, or lowering, portion of the exercise.

So don't just let the weight drop. This will not allow you to build muscle in the biceps as well. Control it all the way down.
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