Bulging biceps are one of the crown achievements in bodybuilding and one of the most impressive muscle masses to show off. When it comes to developing massive bicep muscles, you don’t necessarily need expensive gym memberships, racks of weights or complicated machines. You can sculpt amazing guns from the comfort of your home with a set of affordable resistance bands.
Be sure to purchase a good set of resistance bands that offer some key elements:
- The resistance band set should include numerous exercise bands of varying resistance levels. It also helps if several bands can be attached to the same handle. This way you can combine bands for larger and more diverse resistance weight.
- The resistance band set should include a door anchor to make it more easy and convenient to perform various exercises and from practically any room.
- The resistance band set should include an ankle harness so you can perform a greater number of lower body exercises.
Killer Bicep Routine
The following bicep routine will do the trick for creating bulging biceps quickly. Perform each of the three bicep exercises until muscle failure for 4 sets, taking no more than a 60 second break in between. Use enough resistance so that you reach muscle failure quickly (within 10-20 repetitions). Perform these bicep exercises at least 3 days per week.
Standing Bicep Curls
Bicep curls target the bicep muscle and will benefit the stabilizers and forearms as well.
- Stand on the center of a resistance band, your feet shoulder width apart and each hand holding a handle. Your hands are down at your sides with palms facing to the front, thumbs pointing out.
- With your elbows tucked into your sides, curl your forearms up until your hands reach your shoulders.
- When you reach the top, squeeze your biceps upward for an extra flex and then slowly lower to the starting position.
Standing Hammer Curls
Hammer curls provide a good workout for your biceps, but they are also good for strengthening numerous stabilizer muscles surrounding the biceps. In order to hit the biceps from different angles, complete the 4 sets of standing hammer curls and then the following cross-body hammer curls. This exercise will also benefit your forearms, shoulders and traps.
- Stand on the center of an exercise band with feet shoulder width apart, holding a handle in each hand, arms down at your sides and palms facing your body, thumbs facing forward.
- While holding your elbows tucked into your sides, curl both arms up until your hands reach your shoulders. Keep your palms facing the center of your body (don’t pivot your wrists).
- When you reach the top, flex your biceps for an extra push upward and then slowly lower back to the starting point.
Cross-Body Hammer Curls
Cross-body hammer curls target your biceps while benefiting your stabilizers and forearms as well. This exercise is similar to regular hammer curls only you perform them one arm at a time, crossing your body with each movement.
- Begin in the same way as with the regular hammer curls, standing on the center of an exercise band, feet shoulder width apart and arms down at your sides holding the band handles. Again, keep your palms facing your body and your elbows tucked into your sides throughout the entire exercise.
- Start with one arm and curl your forearm up and across your body until your hand reaches the opposite shoulder.
- Just as with the regular hammer curls, once you stop the upward movement, pause and flex your bicep an extra bit before slowly releasing to the starting position.
- Alternate arms and repeat.