Best Exercises For Bicep: Your Complete Guide

If you want to get bigger biceps, you should have a well-rounded workout routine that includes exercises that specifically target this muscle group. The biceps brachii is a two-headed muscle in the upper arm that is responsible for elbow flexion and forearm rotation. In this blog post, we'll go over some of the best biceps exercises you can incorporate into your workout routine. Here is your complete guide to best exercises for bicep.

Barbell curls

Barbell curls are one of the most effective biceps exercises. They work the biceps long and short heads, as well as the brachialis muscle. To do this exercise, stand with your feet shoulder-width apart and an underhand grip on a barbell, palms facing up. Keep your elbows tucked in at your sides as you curl the barbell up towards your chest. Lower the weight slowly back down and repeat for several reps.

Dumbbell curls

Dumbbell curls are similar to barbell curls, but they have a wider range of motion and more weight control. Take an underhand grip on a pair of dumbbells, palms facing up. Curl the weights up towards your shoulders, rotating your palms to keep them facing up as you lift. Repeat by slowly lowering the weights.

Hammer curls

Hammer curls are a bicep curl variation that target the brachialis muscle, which is located beneath the biceps. Use a neutral grip on a pair of dumbbells, palms facing each other. Keep your elbows close to your sides as you curl the weights up towards your shoulders. Lower the weights slowly back down and repeat for several reps.

Chin-ups

Chin-ups are a bodyweight exercise that works the biceps, back, and shoulders. Take an underhand grip on a pull-up bar, palms facing you. Pull your body up until your chin is above the bar, then lower yourself slowly back down. Rep for a number of reps.

Preacher curls

Preacher curls are done on a preacher bench, which allows for bicep isolation and reduces cheating. Sit on the bench with your arms resting on the pad and an underhand grip on a barbell or dumbbells. Curl the weight up towards your shoulders, pressing your elbows against the pad. Lower the weight slowly, then repeat.

Concentration curls

Concentration curls are done while sitting, with one arm curling a dumbbell at a time. Sit on a bench with your legs apart and one dumbbell in one hand. With your palm facing up, place your elbow on the inside of your thigh. Curl the weight towards your shoulder, then slowly lower it back down. Rep for a few reps before switching to the opposite arm.

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