The Best 10 Exercises for Biceps

When it comes to building impressive biceps, there’s no shortage of exercises that can help you achieve your goals. Whether you’re aiming for strength, size, or definition, working on your biceps can provide you with the desired results. In this article, we have compiled a list of the top 10 exercises for biceps that are highly effective and will help you sculpt those bulging arms you’ve always dreamed of.

1. Barbell Curls

Barbell curls are a classic exercise that targets the biceps effectively. Stand up straight with your feet shoulder-width apart and hold the barbell with an underhand grip. Keeping your elbows close to your body, curl the barbell towards your chest while contracting your biceps. Gradually lower the barbell back to the starting position, maintaining controlled movement throughout the exercise.

2. Dumbbell Hammer Curls

Similar to the barbell curls, dumbbell hammer curls provide an effective workout for your biceps. Hold a dumbbell in each hand with your palms facing your body. Keeping your elbows close to your torso, curl the dumbbells up towards your shoulders while maintaining the neutral grip. Lower the dumbbells back down with controlled movement, and repeat.

3. Preacher Curls

Preacher curls target the biceps effectively by isolating them and reducing the involvement of other muscle groups. Sit on the preacher bench with your upper arms resting on the pad. Grasp the EZ bar with an underhand grip and slowly curl the barbell up towards your shoulders. Remember to maintain proper form and avoid swinging or using momentum to lift the weight.

4. Incline Dumbbell Curls

Incline dumbbell curls are a fantastic exercise for targeting the long head of the biceps. Sit on an incline bench with a dumbbell in each hand, palms facing forward. Lower the dumbbells to the starting position, and then curl them up in a controlled manner while squeezing your biceps at the top of the movement. Slowly lower the dumbbells back down and repeat.

5. Concentration Curls

Concentration curls effectively target the biceps, specifically the brachialis muscle, for maximum growth and strength. Sit on a bench, spread your legs, and position your working arm’s elbow against the inner thigh. Holding a dumbbell, lower your arm fully, and then curl it up while keeping your upper arm stationary. Contract your biceps at the top of the movement, and then slowly lower the weight back down.

6. Chin-Ups

Chin-ups are a compound exercise that primarily targets your back, but also provides great benefits for your biceps. Grab onto a pull-up bar with an underhand grip, slightly narrower than shoulder-width apart. Pull your body up until your chin is above the bar, engaging your biceps throughout the movement. Lower your body back down to the starting position and repeat the exercise.

7. Cable Curls

Cable curls are an effective exercise as they provide constant tension on your biceps throughout the movement. Stand in front of a cable machine with a straight bar attached to the low pulley. Hold the bar with an underhand grip. Curl the bar towards your shoulders using only your biceps, and then slowly return to the starting position. Focus on maintaining a controlled and steady motion.

8. Hammer Strength Machine Curls

The Hammer Strength machine curls provide an alternative to traditional free weight exercises. Sit on the machine with your upper arms positioned against the pads and your hands gripping the handles. Curl your arms up towards your shoulders using your biceps, and then slowly lower them back down with control. This machine allows you to work each arm independently, ensuring balance in strength and development.

9. Drag Curls

Drag curls are a variation of traditional curls that emphasize the long head of the biceps. Stand upright with your feet shoulder-width apart and hold the barbell with an underhand grip. Instead of curling the barbell close to your body, keep it in contact with your body throughout the movement, dragging it up towards your shoulders. Control the weight as you lower it back down, and repeat.

10. Zottman Curls

Zottman curls are a compound exercise that targets multiple muscles including the biceps, forearms, and brachialis. Start with a dumbbell in each hand, palms facing your thighs. Curl the dumbbells up, keeping your palms facing upwards. When you reach the top of the movement, rotate your wrists so that your palms are now facing downward. Lower the dumbbells back down, still with your palms facing downward. This exercise engages different muscles in both the concentric and eccentric phases.

Incorporating these top 10 exercises for biceps into your regular training routine will help you achieve well-rounded, strong, and defined arms. Remember to start with a proper warm-up, maintain the correct form, and gradually increase the weight as your strength progresses. Consistency and dedication are key to achieving the impressive biceps you desire. Cheers to your bicep gains!