6 Best Exercises to Grow Biceps

Exercises biceps

The biceps are one of the most noticeable muscles in the body. Having well-developed biceps not only looks great but also helps with everyday activities that require upper body strength. If you’re looking to build bigger and stronger arms, you’ve come to the right place. In this article, we’ll discuss the six best exercises to grow biceps.

6 best exercises for biceps

  • Barbell Curl

The barbell curl is one of the most effective exercises to build biceps. It targets the biceps brachii, which is the main muscle in the biceps. To perform this exercise, stand with your feet shoulder-width apart and hold a barbell with an underhand grip. Keeping your elbows close to your body, curl the barbell up towards your chest and then slowly lower it back down to the starting position. Repeat for the desired number of repetitions.

  • Dumbbell Curl

The dumbbell curl is another great exercise for building the biceps. It’s similar to the barbell curl but allows for more range of motion and isolates each arm. To perform this exercise, stand with your feet shoulder-width apart and hold a dumbbell in each hand with an underhand grip. Curl the dumbbells up towards your shoulders, keeping your elbows close to your body, and then slowly lower them back down to the starting position. Repeat for the desired number of repetitions.

  • Hammer Curl

The hammer curl is an effective exercise that targets not only the biceps but also the brachialis, a muscle underneath the biceps. To perform this exercise, stand with your feet shoulder-width apart and hold a pair of dumbbells with a neutral grip (palms facing each other). Curl the dumbbells up towards your shoulders, keeping your elbows close to your body, and then slowly lower them back down to the starting position. Repeat for the desired number of repetitions.

Best Exercises for Chest: Build a Strong & Defined Chest

  • Preacher Curl

The preacher curl is a great exercise to isolate the biceps and eliminate cheating or swinging. To perform this exercise, sit on a preacher bench with your arms resting on the pad and hold an EZ bar with an underhand grip. Curl the EZ bar up towards your chest, keeping your elbows close to your body, and then slowly lower it back down to the starting position. Repeat for the desired number of repetitions.

  • Concentration Curl

The concentration curl is an excellent exercise for building the biceps peak. To perform this exercise, sit on a bench and hold a dumbbell with one hand between your legs. Rest your elbow on your thigh and curl the dumbbell up towards your shoulder, keeping your elbow stationary. Slowly lower the dumbbell back down to the starting position. Repeat for the desired number of repetitions and then switch to the other arm.

  • Chin-up

The chin-up is a bodyweight exercise that targets the biceps and back muscles. To perform this exercise, grip a pull-up bar with your palms facing towards you and your hands shoulder-width apart. Pull yourself up towards the bar until your chin is above the bar and then slowly lower yourself back down to the starting position. Repeat for the desired number of repetitions.

Final Words!!

Incorporating these six exercises into your workout routine can help you build bigger and stronger biceps. It’s essential to perform these exercises with proper form and gradually increase the weight as your muscles get stronger. Remember to also incorporate rest days into your workout routine to allow your muscles to recover and grow. By following these tips, you’ll be well on your way to achieving your desired bicep size and strength.

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