If you're looking to build bigger, stronger biceps, there are a few key exercises you should be focusing on. The biceps are one of the most prominent muscle groups in the arms, and are often the focus of many bodybuilding and strength-training routines.
In this article, we'll cover the best workouts for biceps, including exercises that target the various parts of the muscle, as well as tips for getting the most out of your workouts.
- Barbell curls
Barbell curls are one of the most effective exercises for building biceps. This compound exercise works the entire bicep muscle, as well as the forearm muscles, making it a great overall strength-builder. To perform barbell curls, stand with your feet shoulder-width apart, holding a barbell with an underhand grip. Keeping your elbows close to your sides, curl the barbell up towards your chest, then lower it back down slowly.
- Hammer curls
Hammer curls are a great way to target the brachialis muscle, which lies underneath the biceps and helps to create a more rounded, fuller look to the arm. To perform hammer curls, hold a pair of dumbbells with your palms facing inwards, and your arms straight at your sides. Curl the dumbbells up towards your shoulders, then lower them back down slowly.
- Concentration curls
Concentration curls are a great isolation exercise that helps to really target the biceps. To perform concentration curls, sit on a bench with a dumbbell in one hand, and place the elbow of that arm against the inside of your thigh. Curl the dumbbell up towards your shoulder, then lower it back down slowly. Repeat on the other arm.
- Preacher curls
Preacher curls are a classic bicep exercise that help to isolate the muscle and really focus on building strength and size. To perform preacher curls, sit on a preacher bench with your arms resting on the pad, and hold a barbell with an underhand grip. Curl the barbell up towards your chest, then lower it back down slowly.
- Chin-ups
Chin-ups are a great bodyweight exercise that target the biceps, as well as the back and shoulder muscles. To perform chin-ups, grab onto a bar with an underhand grip, and hang with your arms straight. Pull yourself up towards the bar until your chin is above it, then lower yourself back down slowly.
Incorporating these exercises into your bicep workouts will help you build strength, size, and definition in your biceps. Be sure to use proper form, and increase the weight gradually over time as your strength improves.
