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Biceps are one of favriout muscle for everyone, strong arms can improve your overall functional fitness, enhance your performance in various sports, and prevent injuries. Whether you are a beginner or not a daily gym-goer, having a variety of exercises in your workout routine is crucial for continuous progress and avoiding repeating same exercise regularly. In this article, we will explore the 20 best bicep workouts to help you build strength, size, and definition in your arms.
Understanding Bicep Anatomy
Before getting into the workouts, it’s important to understand the anatomy of the biceps. The biceps brachii has two heads: the long head and the short head. The long head forms the peak of the bicep, while the short head adds thickness. Both heads work together to perform elbow flexion (bending the elbow), forearm supination (turning the palm up), and shoulder flexion (raising the arm).
The Basics of Bicep Training
Frequency and Volume
- Frequency: Training biceps 2-3 times per week allows for optimal growth and recovery.
- Volume: Aim for 3-4 sets of 8-12 reps per exercise, with a total of 9-12 sets per workout.
Progressive Overload
To stimulate muscle growth, gradually increase the weight, reps, or sets over time. This principle, known as progressive overload, ensures continuous muscle adaptation and growth.
Mind-Muscle Connection
Focus on contracting the biceps during each rep. This mind-muscle connection can improve the quality of your workouts and lead to better results.
Top 20 Best Bicep Workouts
1. Barbell Curl
How to Perform:
- Stand with feet shoulder-width apart.
- Grip the barbell with an underhand grip, hands shoulder-width apart.
- Curl the barbell up while keeping your elbows stationary.
- Squeeze the biceps at the top and slowly lower the barbell.
Benefits:
The barbell curl is a fundamental exercise that targets the entire bicep, allowing you to lift heavy weights for maximum muscle growth.
2. Dumbbell Curl
How to Perform:
- Stand or sit with a dumbbell in each hand, arms fully extended.
- Curl the dumbbells simultaneously or alternately.
- Rotate your wrists so your palms face up as you lift.
Benefits:
Dumbbell curls help correct muscle imbalances and allow for a greater range of motion.
3. Hammer Curl
How to Perform:
- Stand with feet shoulder-width apart, holding dumbbells with a neutral grip (palms facing each other).
- Curl the weights up while keeping your elbows close to your body.
- Squeeze the biceps and slowly lower the weights.
Benefits:
Hammer curls target the brachialis, a muscle beneath the biceps, adding thickness and overall size to the upper arm.
4. Preacher Curl
How to Perform:
- Sit at a preacher bench with your upper arms resting on the pad.
- Grip a barbell or EZ curl bar with an underhand grip.
- Curl the weight up while keeping your upper arms stationary.
- Squeeze the biceps at the top and slowly lower the weight.
Benefits:
Preacher curls isolate the biceps and reduce the risk of cheating, leading to better muscle contraction.
5. Concentration Curl
How to Perform:
- Sit on a bench with your feet flat on the floor.
- Rest your elbow on the inside of your thigh and hold a dumbbell with an underhand grip.
- Curl the weight up, squeezing the biceps at the top.
- Slowly lower the weight back to the starting position.
Benefits:
Concentration curls provide excellent isolation and peak contraction for the biceps.
6. Cable Curl
How to Perform:
- Attach a straight bar to a low pulley on a cable machine.
- Grip the bar with an underhand grip, standing a few feet away from the machine.
- Curl the bar towards your shoulders, keeping your elbows stationary.
- Squeeze the biceps and slowly return to the starting position.
Benefits:
Cable curls maintain constant tension on the biceps throughout the movement, enhancing muscle activation.
7. Spider Curl
How to Perform:
- Lie face down on an incline bench with your arms hanging straight down.
- Hold a barbell or dumbbells with an underhand grip.
- Curl the weights up while keeping your upper arms perpendicular to the floor.
- Squeeze the biceps and slowly lower the weights.
Benefits:
Spider curls focus on the short head of the biceps and provide a unique angle for muscle activation.
8. Chin-Up
How to Perform:
- Grab a pull-up bar with an underhand grip, hands shoulder-width apart.
- Hang fully extended and pull yourself up until your chin is above the bar.
- Lower yourself back to the starting position.
Benefits:
Chin-ups are a compound exercise that significantly engages the biceps along with the back muscles, promoting overall upper body strength.
9. Zottman Curl
How to Perform:
- Stand with feet shoulder-width apart, holding dumbbells with an underhand grip.
- Curl the weights up and rotate your wrists to a palms-down position at the top.
- Lower the weights with your palms facing down.
Benefits:
Zottman curls work both the biceps and the forearms, enhancing overall arm development.
10. Reverse Curl
How to Perform:
- Hold a barbell or EZ curl bar with an overhand grip, hands shoulder-width apart.
- Curl the bar up while keeping your elbows close to your body.
- Squeeze the forearms and biceps, then slowly lower the bar.
Benefits:
Reverse curls target the brachialis and forearms, contributing to a well-rounded arm development.
11. Incline Dumbbell Curl
How to Perform:
- Sit on an incline bench with dumbbells in each hand, arms fully extended.
- Curl the weights up, keeping your elbows back.
- Squeeze the biceps and slowly lower the weights.
Benefits:
Incline dumbbell curls provide a greater stretch on the biceps, emphasizing the long head.
12. Drag Curl
How to Perform:
- Stand with feet shoulder-width apart, holding a barbell with an underhand grip.
- Drag the bar up your body, keeping your elbows back and close to your torso.
- Squeeze the biceps and slowly lower the bar.
Benefits:
Drag curls shift the focus to the long head of the biceps, promoting peak development.
13. Band Curl
How to Perform:
- Stand on a resistance band, holding the handles with an underhand grip.
- Curl the handles up, keeping your elbows stationary.
- Squeeze the biceps and slowly return to the starting position.
Benefits:
Band curls provide variable resistance, which can be easier on the joints while still promoting muscle growth.
14. Cross-Body Hammer Curl
How to Perform:
- Stand with dumbbells in each hand, arms fully extended.
- Curl one dumbbell across your body towards the opposite shoulder.
- Lower the weight and repeat on the other side.
Benefits:
Cross-body hammer curls emphasize the brachialis and forearms, contributing to overall arm thickness.
15. Single-Arm Cable Curl
How to Perform:
- Attach a handle to a low pulley on a cable machine.
- Stand with your side to the machine, gripping the handle with an underhand grip.
- Curl the handle up, keeping your elbow stationary.
- Squeeze the biceps and slowly return to the starting position.
Benefits:
Single-arm cable curls allow for unilateral training, helping to correct muscle imbalances.
16. TRX Bicep Curl
How to Perform:
- Hold the TRX handles with an underhand grip, leaning back with your arms extended.
- Curl your body up towards the handles, keeping your elbows high.
- Squeeze the biceps and slowly lower yourself back.
Benefits:
TRX bicep curls use bodyweight resistance and engage stabilizer muscles for a more functional workout.
17. Close-Grip Curl
How to Perform:
- Hold a barbell with an underhand grip, hands close together.
- Curl the bar up, keeping your elbows close to your body.
- Squeeze the biceps and slowly lower the bar.
Benefits:
Close-grip curls focus on the inner part of the biceps, enhancing the overall arm shape.
18. Overhead Cable Curl
How to Perform:
- Attach handles to the high pulleys on a cable machine.
- Stand in the center and grip the handles with an underhand grip.
- Curl the handles towards your head, keeping your elbows high.
- Squeeze the biceps and slowly return to the starting position.
Benefits:
Overhead cable curls provide a unique angle for bicep contraction and work the long head effectively.
19. Barbell 21s
How to Perform:
- Hold a barbell with an underhand grip, hands shoulder-width apart.
- Perform 7 reps from the bottom to halfway up.
- Perform 7 reps from halfway up to the top.
- Perform 7 full-range reps.
Benefits:
Barbell 21s combine partial and full-range movements, leading to an intense bicep pump and increased muscle endurance.
20. Prone Incline Curl
How to Perform:
- Lie face down on an incline bench with dumbbells in each hand.
- Curl the weights up, keeping your elbows back and close to your body.
- Squeeze the biceps and slowly lower the weights.
Benefits:
Prone incline curls isolate the biceps and prevent cheating, promoting better muscle activation.
Integrating Bicep Workouts into Your Routine
Sample Bicep Workout Routine
Day 1: Heavy Lifting
- Barbell Curl – 4 sets of 6-8 reps
- Chin-Up – 3 sets of 6-8 reps
- Hammer Curl – 3 sets of 8-10 reps
Day 2: Isolation Focus
- Preacher Curl – 4 sets of 8-10 reps
- Concentration Curl – 3 sets of 10-12 reps
- Cable Curl – 3 sets of 12-15 reps
Day 3: High Volume
- Incline Dumbbell Curl – 4 sets of 10-12 reps
- Spider Curl – 3 sets of 12-15 reps
- Barbell 21s – 3 sets
Tips for Maximizing Bicep Growth
- Warm-Up : Start with some stretches and light exercises to increase blood flow to the muscles.
- Focus on Form: Proper form prevents injuries and ensures maximum muscle activation.
- Full Range of Motion: Fully extend and contract the biceps during each rep for optimal muscle development.
- Vary Your Exercises: Change your routine every 4-6 weeks to prevent boringness and keep your workouts interesting.
- Include Compound Movements: Include exercises like chin-ups and rows that work multiple muscle groups, including the biceps.
- Stay Consistent: Consistency is key to achieving long-term muscle growth and strength.
Conclusion to best bicep exercise
Building strong and big biceps requires a combination of effective exercises, proper form, and consistent effort. By including these 20 best bicep workouts into your routine, you can target all parts of the biceps and ensure continuous progress. Remember to focus on progressive overload, maintain a mind-muscle connection, and vary your exercises to keep your muscles challenged. With dedication and the right approach, you will be well on your way to achieving the impressive biceps you have always wanted.