The 25 Best Biceps Exercises for Your Muscle-Building Workouts

The 25 Finest Biceps Workouts for Your Muscle-Constructing Exercises

Positive, you need huge arms. That is a serious objective for loads of gymgoers, who spend numerous hours pumping iron within the pursuit of eye-popping muscle tissue that fill out their shirtsleeves and earn descriptors like jacked and swole, even to the detriment of different muscle teams. However you possibly can’t simply raise any outdated weight in any outdated approach and anticipate to have the kind of outcomes you’ve got envisioned in your bodybuilding daydreams—you could know which muscle tissue you have to be focusing on for the optimum consequence. For many guys, one of the best place to start out is your biceps, the massive two-headed muscle that makes up the candy spot for development in your arms.

The biceps aren’t the most important on muscle tissue your arm (that title goes to the three-headed monster on the bottom of your arms, the triceps), however as an anteriorly positioned muscle (on the entrance half of your physique), the biceps take up a number of the most prime actual property of your physique, so to talk.

Massive biceps (a.okay.a. huge weapons, pythons, and many others.) are instantly noticeable and infrequently function a marker of general well being and energy. Simply take into consideration the most typical pose that individuals strike after they wish to talk their bodily prowess: flexing their arm, which makes the biceps muscle pop. Equally, one of many first workouts nearly everybody will begin with within the fitness center earlier than studying methods to prepare is the dumbbell curl, which places the flex into extra centered apply. That pose is the important thing to biceps coaching, no matter your ideas about fitness center mirror selfies.

Biceps 101

Earlier than leaping in to biceps coaching, it helps to grasp extra concerning the muscle. The biceps consists of two heads; an extended and brief head.

 male arm and chest muscles labeled chart on white

Hank GrebeGetty Pictures

Most significantly, the muscle is tasked with flexion of the elbow, which implies that any time you bend your arms—just like the aforementioned pose—your biceps are placing within the work. If you’d like to have the ability to raise any kind of load, from baggage to your youngsters, you will want wholesome flexion. Your biceps additionally supinate the forearm (turns it to face upward).

And whenever you prepare your biceps, you possibly can’t neglect the brachialis, the muscle the sits beneath the biceps and generates much more flex energy. You may get stronger, and your muscle tissue will look larger as well.

Tips on how to Practice Your Biceps

To work your biceps, you will largely must do workouts that isolate the muscle. That may not be as environment friendly as your coaching plan for another muscle tissue, which you’ll goal as only one a part of a extra complete plan utilizing multi-joint actions—however isolation workouts can help you actually dial in in your progress and growth. And constructing a robust set of biceps can solely allow you to to get stronger general, as all pulling actions will reap the rewards of your centered work.

That can assist you hone these arms, we created this checklist of 25 go-to strikes to work your biceps. A few of these are classics; some are new. Some are a grind; some are enjoyable. Some hit the lengthy head of the muscle; some concentrate on the brief head. To range up the stimulus to your muscle tissue, we’ll combine up the tempo, add pauses with isometrics, and even change up the arm angle.

Choose those you want (and perhaps some that you just don’t), and use them to pump up your arms—and fill out your sleeves.

25 Biceps Constructing Workouts

STANDING DUMBBELL CURL

In a biceps-focused checklist like this, you possibly can’t omit the traditional dumbbell curl. So we didn’t.

However we might ask that you just use a weight that is smart: If you happen to’re swaying again wildly and contorting your physique—particularly excessively arching your decrease again—to raise the load, it is best to in all probability get a lighter pair of dumbbells.

Tips on how to do it: Seize a pair of dumbbells and allow them to grasp at arm’s size subsequent to your sides. Flip your arms so your palms face ahead. With out shifting your higher arms, bend your elbows and curl the dumbbells as near your shoulders as you possibly can. Pause, then slowly decrease the burden again to the beginning place. Every time you come to the beginning place, fully straighten your arms.

STANDING BARBELL CURL

 Barbell curl

Males’s Well being

That is as fundamental because it will get. You have in all probability heard critical lifters carrying on about oblivious meatheads taking on area in squat racks to do bicep curls, so be conscious when and the place you load up a barbell — however that should not be an excuse to skip out on the transfer totally. Barbells can help you work each arms concurrently and evenly, and the place of your grip can can help you residence in on totally different elements of the muscle.

Tips on how to do it: Seize the barbell with an underhand grip, together with your your fingers positioned about as extensive as your hips. To emphasise the internal portion of the bicep, take a wider grip; to focus on the outer a part of the muscle, deliver your fingers nearer collectively. Begin holding the bar at hip peak, then squeeze your core and contract your biceps to twist the bar as much as shoulder peak. Squeeze your biceps on the high of the motion, then slowly decrease the burden again to the beginning place, controlling the burden by the eccentric motion. Be certain that to maintain your ft solidly planted all through the train, and do not use your hips to raise the burden.

CONCENTRATION CURL

The focus curl is a biceps isolating customary that you have undoubtedly seen carried out in nearly any fitness center. You may rip by reps for quantity, or take a cue from the identify and concentrate on the eccentric portion of the transfer for even higher outcomes.

Tips on how to do it: You may want a dumbbell and a bench to start out. Sit on the bench, spreading your legs. Relaxation your arm holding the dumbbell on the identical aspect leg, just under the knee, in order that the burden hangs down between your legs. Maintain your torso upright by stabilizing your off-hand in your thigh. Curl the burden up, specializing in squeezing the bicep, pause on the high, then decrease again into the unique place.

EZ-BAR PREACHER CURL

Resting your arms on a sloping pad of a preacher bench helps isolate your biceps by taking your different upper-body muscle tissue out of the equation—which means, they received’t come into play to help the place your biceps are weakest. If you happen to don’t have the suitable workstation, you should use a Swiss ball or a bench angled to 45 levels.

Tips on how to do it: Seize an EZ-bar together with your fingers six inches aside. Relaxation your higher arms on the sloping pad of a preacher bench and maintain the bar in entrance of you together with your elbows barely bent. With out shifting your higher arms, bend your elbows and curl the bar towards your shoulders. Pause, then slowly decrease the burden again to the beginning place.

DUMBBELL PREACHER CURL

The dumbbell preacher curl provides you a chance to vary your higher arm angle through the motion even when you do not have a devoted preacher curl setup and E-Z bar. All you want are dumbbells and an adjustable bench—a number of the commonest gear within the fitness center.

Tips on how to do it: Arrange by inserting your arm on the bench, holding the dumbbell, with zero area between your underarm space and the highest bench. Deal with maintaining your higher arm on the bench all through the entire motion. Sit down low and squeeze your core and glutes to assist to keep away from utilizing any momentum throughout your curl reps. Squeeze your biceps to raise the dumbbell up, maintaining fixed stress all through the reps.

CRUCIFIX CURL

Use a cable tower for this technical curl variation, then kneel down to assist to isolate the muscle much more for max beneficial properties. You’ll emphasize the contraction—and hone your shoulder and core stability—far more than different variations of the motion.

Tips on how to do it: Arrange a cable tower (or resistance band) so that you could maintain the deal with of the cable together with your elbow simply barely under your shoulder from a tall kneeling place. Think about there is a wall in entrance of you you can’t contact. Squeeze your biceps to twist the cable towards your self, maintaining your shoulder in place and bracing your core. Maintain for a depend, then return to the beginning place.

PEAK-FOCUSED MIXED STYLE BICEPS CURL

This train (a mini-routine by itself, actually) makes use of ideas like altering tempo and isometrics to reap extra muscle-building beneficial properties out of your actions. It is all about managed motion to spur development, so ensure you do not rush.

Tips on how to do it: Maintain a pair of dumbbells you possibly can comfortably curl. Begin with a typical two-handed curl rep—however cease when you attain the place the place you might be holding the burden together with your forearms parallel to the bottom. Maintain for a depend, then end the rep by curling the burden all the best way up from that lifeless cease. Comply with instantly with a full vary of movement curl.

STANDING RESISTANCE BAND HAMMER CURL

 Resistance Band Hammer Curl

Males’s Well being

Go away the weights on the rack and provides resistance bands a shot to essentially reap some bicep beneficial properties. The bands can help you work by the total vary of the movement by providing resistance (get it?) by the eccentric (decreasing) a part of the train, together with the concentric (curl) raise. The hammer grip, in the meantime, shifts the main focus of the work to the brachialis, a decrease muscle that may actually make your arms look thick.

Tips on how to do it: Step on the middle of a resistance band, gripping one finish of the implement in every hand. Maintain the band together with your palms parallel to one another. Curl your fingers towards your shoulders, sustaining the place of your palms. Squeeze your biceps on the high of the motion earlier than decreasing your fingers again all the way down to your sides, sustaining fixed stress on the band. Maintain your elbows secure and in place at your sides all through the motion.

RESISTANCE BAND PREACHER CURL

Transfer your resistance band biceps work to the ground to recreate the place wanted for the preacher curl with out a bench. You’ll goal the peaks of your biceps, the tops of the muscle tissue that pop whenever you flex.

Tips on how to do it: Begin seated on the bottom together with your legs straight and core tight. Loop the resistance band round your ft. Seize a deal with with every hand and curl up, elevating your higher arms so your elbows are barely under shoulders. Squeeze each of your arms onerous to create stress, then carry out a curl rep with one arm as you proceed to maintain the off-arm flexed. Repeat on the opposite aspect.

SPIDER CURL

This biceps transfer makes use of good positioning to explode your arms. In response to Males’s Well being health director Ebenezer Samuel, C.S.C.S., the train is so efficient since you’ll remove many of the dishonest that occurs with different, standing curls, which let you use physique English to raise up the weights. Samuel recommends that you just choose a weight within the lighter finish of what you may sometimes work with, so you possibly can deal with the total problem.

Tips on how to do it: Seize a dumbbell and sit dealing with ahead on an incline bench. Transferring solely on the elbow, squeeze you bicep to twist the dumbbell approach up with clear kind. Be certain that to maintain your shoulder out of the equation by maintaining your again dwell and engaged.

HAMMER CURL

Take your standard-grip curl and flip it on its aspect. This small distinction in the best way you maintain the dumbbell helps switch extra of the work out of your biceps brachii to your brachialis—a muscle that may make your arms look thicker.

Tips on how to do it: Seize a pair of dumbbells and allow them to grasp at arm’s size subsequent to your sides together with your palms dealing with your thighs. With out shifting your higher arms, bend your elbows and curl the dumbbells as near your shoulders as you possibly can. Pause, then slowly decrease the burden again to the beginning place. Every time you come to the beginning place, fully straighten your arms.

UNDERHAND-GRIP INVERTED ROW

The inverted row is primarily an upper-back train. Nevertheless, utilizing an underhand grip as an alternative of a typical grip forces your biceps to work tougher.

Tips on how to do it: Seize a bar with an underhand, shoulder-width grip. You palms needs to be dealing with you. Cling together with your arms fully straight. Your physique ought to kind a straight line out of your ankles to your head. Provoke the motion by pulling your shoulder blades again, then proceed the pull together with your arms to raise your chest to the bar. Pause, then slowly decrease your physique again to the beginning place.

DECLINE DUMBBELL CURL

 5-decline-db-curls.jpg

Mendacity chest-down on a bench actually isolates the biceps because you don’t have to take care of as a lot stress in your legs and core muscle tissue as you do whenever you stand. Use varied grips on this place to zero in on totally different elements of your biceps.

Tips on how to do it: Seize a pair of dumbbells and lie together with your chest in opposition to a bench that’s set to a 45-degree incline. With out shifting your higher arms, bend your elbows and curl the dumbbells as near your shoulders as you possibly can. Pause, then slowly decrease the burden again to the beginning place. Every time you come to the beginning place, fully straighten your arms.

Pictures by Beth Bischoff

INCLINE DUMBBELL CURL

 Dumbbell incline curl

Males’s Well being

The other of the decline variation, you’ll lie in your again, permitting your arms to drop down behind your physique. This places an additional problem on the lengthy head of your biceps brachii since you’re working from a deficit—which means, you’re beginning the motion at a degree the place you will have much less leverage than regular.

Tips on how to do it: Seize a pair of dumbbells and lie together with your again in opposition to a bench that’s set to a 45-degree incline. With out shifting your higher arms, bend your elbows and curl the dumbbells as near your shoulders as you possibly can. Pause, then slowly decrease the burden again to the beginning place. Every time you come to the beginning place, fully straighten your arms.

BENT-OVER BARBELL ROW

The muscle tissue in your higher physique have two features: push and pull. Your biceps are most lively whenever you pull, in response to Alwyn Cosgrove, a Males’s Well being Health Advisor. Because you’re utilizing different muscle tissue to carry out the row, you’ll doubtless use a weight that’s a lot heavier than one you’ll curl.

Tips on how to do it: Seize a barbell together with your fingers simply past shoulder-width aside and maintain it at arm’s size. Bend at your hips and knees, bracing your abs as when you’re about to be punched within the intestine. Pull the bar to your ribcage, pause, after which decrease again to the beginning place.

KNEELING SINGLE-ARM CURL

Curling a weight with one arm helps you zero in on weak spots. And performing the biceps train in a kneeling place will diminish the possibility that you just use physique English to heave the burden as much as the highest place.

Tips on how to do it: Seize a pair of dumbbells. Maintain one dumbbell by your aspect in your left hand, palm dealing with your thigh. In your proper hand, maintain the dumbbell together with your palm dealing with outward. With out shifting your higher arm, bend your elbow and curl the dumbbell as near your shoulder as you possibly can. Pause, then slowly decrease the burden again to the beginning place. Every time you come to the beginning place, fully straighten your arm. Carry out all reps in your proper arm earlier than switching to your left.

TOWEL HAMMER CURL

Whether or not you are caught with restricted gear otherwise you’re wanting to hone your grip energy, this curl variation is ideal to shake up your routine. You may goal your biceps, brachialis, and forearms in a single transfer, which is why Samuel makes use of it as a finisher in his arm routines. “This transfer assaults each key drivers of elbow flexion (biceps and brachialis), after which it provides a persistent grip problem due to the character of the towel,” says Samuel. “And thru all of this, you are loading up on growth-driving time-under-tension.”

Tips on how to do it: Loop a towel by the deal with of a kettlebell. Grip the towel tightly, together with your palms in a impartial place (dealing with towards one another) you’ll use for the standard hammer curl with dumbbells. Interact your glutes and core to create a stable base, then squeeze your biceps to raise the burden. Keep away from utilizing any momentum to assist within the motion. For an additional problem, add pause reps in utilizing the half-full protocol outlined within the video above

ZOTTMAN CURL

 8-zottman-curls.jpg

This train targets the three main muscle tissue that make up the biceps—the biceps brachii, brachialis, and brachioradialis—by rotating from an underhand to an overhand grip midway by the transfer.

Tips on how to do it: Seize a pair of dumbbells and allow them to grasp at arm’s size subsequent to your sides. Flip your arms so your palms face ahead. With out shifting your higher arms, bend your elbows and curl the dumbbells as near your shoulders as you possibly can. Pause, then rotate the dumbbells so your palms face ahead once more. Slowly decrease the weights down in that place. Rotate the dumbbells again to the beginning place and repeat.

Pictures by Beth Bischoff

CABLE ROPE HAMMER CURL

 9-cable-rope-hammers.jpg

Similar to the dumbbell hammer curl, this biceps train will hit your brachialis to construct thickness in your arms. However not like the dumbbell model, the cable machine retains a extra regular and fixed load on the biceps for longer, which can elicit extra development, in response to Brad Schoenfeld, Ph.D.

Tips on how to do it: Maintain each ends of a rope connected to the low pulley of a cable machine. Press your elbows into your sides together with your palms dealing with one another. Maintain your ft shoulder-width aside, your torso upright, and your knees barely bent. Maintaining your arms secure all through the transfer, curl, the rope towards your shoulders, Pause, and reverse the motion to return to the beginning place.

Pictures by Beth Bischoff

CABLE ALTERNATING FLEX CURL

 10-cable-alt-flex-curl.jpg

As an alternative of holding your arms by your sides for this variation of the biceps curl, you’ll maintain them prolonged outwards, parallel to the ground. Simply holding your arms on this place will put them to work. Including a curl helps zero in instantly in your biceps.

Tips on how to do it: Stand between the burden stacks of a cable crossover station and seize a high-pulley deal with in every hand. Maintain your arms out to the edges in order that they’re parallel to the ground. With out shifting your proper arm, curl your left hand towards your head. Slowly permit your left arm to straight after which repeat the transfer together with your proper arm.

Pictures by Beth Bischoff

LYING PREACHER CURLS

This content material is imported from Instagram. You could possibly discover the identical content material in one other format, otherwise you could possibly discover extra data, at their website.

The great thing about the preacher curl is that it will increase the angle of your bicep relative to your torso, limiting your skill to cheat on the curl together with your shoulders. You are all biceps for this transfer — which implies you are beneficial properties will solely improve. This explicit model of the preacher curl has two advantages. First, as an alternative of shedding resistance (which occurs on the high of a typical preacher curl, like above), you continue to face it at peak contraction due to the cables. Second, the bench/flooring presents suggestions on your again positioning, serving to you to maintain them again moderately than slouching ahead.

Tips on how to do it: You may want a bench and a cable pull-down station for this transfer. Place the bench beneath the cable, in order that your head is in-line with the bar whenever you lay down. Attain as much as seize the bar together with your arms straight up. Bend your elbows and squeeze your biceps to twist the bar down towards your head. Maintain your shoulders nonetheless, and actually emphasize the bicep squeeze on the backside of the motion earlier than controlling the bar on the best way again up.

OPEN-PALM MACHINE CURLS

This content material is imported from Instagram. You could possibly discover the identical content material in one other format, otherwise you could possibly discover extra data, at their website.

This transfer is all about grip. All it takes is a refined tweak on machine preacher curls that will help you focus in your biceps extra: preserve an open palm. Do that and also you virtually fully remove forearm flexor help, leaving your bicep to shoulder a better load on the curl. Bonus: when you’re coping with elbow tendonitis, you possibly can nonetheless pull this curl off. Do not do that on a regular basis although; you need your muscle tissue working nicely collectively. Combine it into your arm exercises perhaps as soon as a month.

Tips on how to do it: Sit down as when you have been going to carry out regular reps. As an alternative of greedy the deal with together with your fingers, maintain your fingers open and press in opposition to the machine together with your palms up with the deal with at your wrist. Curl the burden up with the open palm. Carry out with both one hand alone or each concurrently, relying on the machine accessible to you.

CHINUP

 12-chinup.jpg

Whereas the chinup doesn’t isolate your biceps, it actually trains them onerous. Together with different muscle tissue in your arms, shoulders, and again, you’ll use your biceps to drag your complete body weight from a lifeless grasp, constructing critical upper-body energy, in response to Tony Gentilcore, C.S.C.S., co-owner of Cressey Efficiency in Hudson, Massachusetts.

Tips on how to do it: Seize a chinup bar utilizing a shoulder-width underhand grip and grasp at arm’s size. Squeeze your shoulder blades down and again, bend your elbows, and pull the highest of your chest to the bar. Pause, and slowly decrease your physique again to the beginning place.

Pictures by Mitch Mandel

SEATED CABLE ROW

 15-seated-cable-row.jpg

Whenever you sit and row as an alternative of stand and row, your biceps are within the direct line of the pull in order that they work further onerous throughout every rep, in response to Gentilcore. The seated cable row will even allow you to construct an enormous again to go with your weapons.

Tips on how to do it: Sit at a seated cable row station together with your ft on the platform and your knees barely bent. Grasp a V-bar together with your palms dealing with one another. Maintain your again flat and pull your shoulders again as you pull the bar towards your torso.

Pictures by Thomas MacDonald

RACKED FARMER’S CARRY

 21-racked-farmers-carry.jpg

The farmer’s carry is a good way to work your physique from head to toe as you stroll, however holding the weights in a racked place can assist you zero in in your biceps. It’s like an isometric maintain on your weapons, jostling the burden with each step. And because you sometimes use extra-heavy weight for farmer’s carries, you’ll overload your biceps in a very contracted place.

Tips on how to do it: Seize a pair of dumbbells and maintain them within the racked place so one head of every dumbbell rests by your shoulders. Stroll ahead for 10 yards, flip round and stroll again.

{Photograph} by Mitch Mandel

Construct Your Biceps With This Badass Arm Plan

Hearst Product Studio

The 12 Week Plan to Badass Arms


Ebenzer Samuel, C.S.C.S., is the health director of Males’s Well being and a licensed coach with greater than 10 years of coaching expertise.


Brett Williams, a health editor at Males’s Well being, is a NASM-CPT licensed coach and former professional soccer participant and tech reporter who splits his exercise time between energy and conditioning coaching, martial arts, and working.

This content material is created and maintained by a 3rd celebration, and imported onto this web page to assist customers present their e-mail addresses. You could possibly discover extra details about this and related content material at piano.io

Learn Extra

Leave a Comment

Your email address will not be published.