When it comes to looking strong, it is all about the fish. And to get solid biceps, you have to know the best bicep exercises.
Bicep Exercise: What Are The Best?
Think about it: ask someone to flex and nine times out of 10, they will flash you their biceps. Sometimes, they invite you to squeeze them. (Thanks but no thanks.)
Below are five of the best bicep exercises to target and create your biceps. The first three are dumbbell bicep exercises, and the fourth is barbell bicep exercises, the fifth uses a cable. Integrate three or four into your routine, which should already include upper-body work, including movements such as rows and pull-ups. Perform three to five sets of six to 12 reps, resting for 30 to 90 seconds between each set. Use a weight that lets you just barely get through your last rep as appropriate.
As soon as you can do two additional reps during your last two sets, increase the weight. After six to 12 weeks of performing those bicep curl variations, rotate through three to four new ones. After finishing the list, start the cycle back.
Oh, and get ready to receive some flex requests.
Bicep exercises, Bicep workouts, dumbbell curls, arm workouts
1. Seated Alternating Dumbbell Curl
When valuable bicep exercises are discussed, we will try not to start things with true-and-dumb curls. Yes, this is the basis of every exercise on this list. Still, research published in the Journal of Sports Science and Medicine suggests that its popularity remains intact, as it gives biceps far better than some other curl changes (not listed here) Activates in a manner.
To get the most from your traditional bicep curl, execute it alternately. When they join both arms together, the vast majority of exercisers can lift slightly more total weight when they curl one arm at a time. And the higher the weight of your biceps, the stronger they will be.
How to Do It:
Sit on a 90-degree bench with dumbbells in each hand, palms facing forward, arms straight towards the floor but not locked, and shoulders pulled back. From here, slowly lift your weight up to the front of your shoulder while firmly pressing your back against the back and elbows and shoulder stability. Pause, squeeze your bicep on top, then slowly reverse the movement to return to start. Repeat on the opposite side.
2. Alternating Incline Dumbbell Curl
When you think of your biceps, you probably envision your biceps brachii, which sits on top of your brachialis (we’ll get to later) and is mainly responsible for the biceps we all want, Matthew J. Capolo, CSCS, PES explains. A sports performance coach at the Professional Athletic Performance Center in New York City. He said that research suggests that this step is best for the development of biceps brachii.
How to Do It:
Lie back on a leaning bench with dumbbells in each hand, palms facing forward, arms straight toward the floor but not locked, and shoulders pulled back. From here, slowly lift your weight up to the front of your shoulder while firmly pressing your back against the back and elbows and shoulder stability. Pause, squeeze your bicep on top, then slowly reverse the movement to return to start. Repeat on the opposite side.
3. Seated Alternating Hammer Curl
By curling your dumbbells with a neutral instead of an underheld grip, you automatically switch the primary muscle from the biceps brachii to the brachialis, explains Capolongo. This is because your biceps brachii helps you rotate your forearms so that your palms face. And, while brachialis is a deep, barely visible muscle, it helps to give your biceps full size and strength, he says.
How to Do It:
For this biceps exercise, sit on a 90-degree bench with dumbbells in each hand, palms facing towards your body, palms facing straight to the floor, but not locked out and shoulders pulled backwards. From here, slowly lift your weight up to the front of your shoulder while firmly pressing your back against the back and elbows and shoulder stability. Pause, squeeze your bicep on top, then slowly reverse the movement to return to start. Repeat on the opposite side.
4. Standing Reverse Barbell Curl
According to the 2015 research by Frontiers in Physiology, this variation increases activation in the third and final muscle, which makes your biceps, in brachioradialis. This is because when you do a weight curl with an overhand grip (which is most natural to maintain with a barbell), you put the biceps brachii at a huge mechanical disadvantage, which usually means Understepped brokiredialis have to step up to take a slack. Minnesota-based exercise therapist Mike T. Nelson, PhD, explains CSCS
It is worth noting that you will not be able to curl near more weight with this variation than other exercises on this list. Do not be too proud to go to the light.
How to Do It:
In addition to holding a barbell with both of your legs, stand tall with your feet hip-width apart, palms facing your body, arms straight toward the floor but not locked, and shoulders pulled back. From here, slowly lift the weight in front of your shoulders while keeping your elbows and shoulders stable. Stop squeezing your biceps at the top, then slowly stop the motion to return to start. Repeat on the opposite side.
5. Standing Cable Curl
When curled with free-weight bicep exercises, the cable curl is a great one. While dumbbells and barbells exert the greatest amount of force on the biceps, when your elbows are bent up to 90 degrees, the cables keep resistance constant through the full range of motion. With this variation, you will inform your biceps that they are working very hard up and down the movement with dumbbells.
How to Do It:
Stand tall along the hip-width of your feet in addition to facing a cable station, with a straight handle for the lowest setting. Hold with both hands, shoulder-width apart, palms facing forward, arms extended straight toward the floor but not locked and shoulders pulled back. From here, slowly lift the weight in front of your shoulders while keeping your elbows and shoulders stable. Stop squeezing your biceps at the top, then slowly stop the motion to return to start. Repeat on the opposite side.
