5 bicep exercises to build muscle mass

It is a myth that having biceps is only for bodybuilders and fitness freaks. If you want to be healthy and strong (and not just thin), you need to build muscle mass that will help you get fitter, making sure that your bones do not become brittle as you age. However, while regular exercises will only burn calories, they might do little to build muscle. Here are 5 exercises that help you build muscle mass...

Dumbbell bicep curls are one of the best exercises to build bicep muscles. Hold a dumbbell in each hand with your arms down by your sides and palms facing forward. Slowly lift the dumbbells by bending your elbows, bringing the weights up toward your shoulders. Then, lower them back down slowly. This exercise targets the main bicep muscle and helps increase size and strength. Start with light weights and do 3 sets of 10-12 repetitions.

The barbell curl is a classic exercise for building biceps. Hold a barbell with both hands, palms facing up, and your arms fully extended. Keep your elbows close to your body and curl the barbell up to your chest. Slowly lower it back down. This exercise allows you to lift heavier weights, which helps build muscle mass faster. Do 3 sets of 8-10 reps for good results.

Hammer curls work the biceps and also the muscles on the side of your arms called brachialis. Hold a dumbbell in each hand with your palms facing your body (like holding a hammer). Curl the weights up while keeping your palms facing each other. Lower the dumbbells slowly.
Hammer curls help add thickness to your arms and improve grip strength. Try 3 sets of 10-12 reps.

Concentration curls focus on isolating the bicep muscle for better growth. Sit on a bench and hold a dumbbell in one hand. Rest your elbow on the inside of your thigh and curl the dumbbell up toward your shoulder. Lower it back down slowly. Repeat on the other arm. This exercise helps improve muscle shape and strength. Do 3 sets of 12 reps on each arm.

Chin-ups are a great bodyweight exercise for building biceps and back muscles. Grab a pull-up bar with your palms facing you and hands shoulder-width apart. Pull your body up until your chin is above the bar, then lower yourself down slowly. Chin-ups use your body weight to strengthen your biceps and can build muscle quickly if done regularly. Aim for 3 sets of as many reps as you can do.