The biceps are one of the most noticeable muscle groups in the body, and many people desire to have big, defined biceps. To achieve this goal, it is important to engage in regular exercise that targets the biceps. In this essay, we will explore the ten best biceps workout exercises for building muscle.
Barbell curls
Barbell curls are one of the most popular biceps exercises. They target the biceps and forearms, and they can be performed with various grips to vary the degree of muscle activation. To perform this exercise, stand straight with your feet shoulder-width apart, holding a barbell with an underhand grip. Keep your elbows close to your sides and curl the bar towards your chest, then slowly lower it back down.
Dumbbell curls
Dumbbell curls are another classic biceps exercise that can be performed in a variety of ways. To perform this exercise, stand straight with your feet shoulder-width apart, holding a dumbbell in each hand with an underhand grip. Curl the dumbbells towards your shoulders, then slowly lower them back down.
Hammer curls
Hammer curls are a variation of dumbbell curls that target the brachialis muscle in addition to the biceps. To perform this exercise, stand straight with your feet shoulder-width apart, holding a dumbbell in each hand with a neutral grip (palms facing each other). Curl the dumbbells towards your shoulders, then slowly lower them back down.
Preacher curls
Preacher curls are performed using a preacher bench, which provides support for the elbows and isolates the biceps. To perform this exercise, sit at the preacher’s bench with your arms extended over the bench, holding a barbell with an underhand grip. Curl the bar towards your chest, then slowly lower it back down.
Concentration curls
Concentration curls are performed with a single dumbbell and isolate the biceps. To perform this exercise, sit on a bench with your legs apart and your arm resting on the same-side thigh. Hold a dumbbell with an underhand grip and curl it towards your shoulder, then slowly lower it back down.
Cable curls
Cable curls are performed using a cable machine, which provides constant tension on the biceps throughout the exercise. To perform this exercise, stand in front of a cable machine with a straight bar attachment, holding the bar with an underhand grip. Curl the bar towards your chest, then slowly lower it back down.
Reverse curls
Reverse curls target the brachialis muscle and the forearm muscles in addition to the biceps. To perform this exercise, stand straight with your feet shoulder-width apart, holding a barbell with an overhand grip. Keep your elbows close to your sides and curl the bar towards your chest, then slowly lower it back down.
Chin-ups
Chin-ups are bodyweight exercises that target the biceps and back muscles. To perform this exercise, grip a pull-up bar with an underhand grip and hang with your arms fully extended. Pull yourself up until your chin is above the bar, then slowly lower yourself back down.
Incline dumbbell curls
Incline dumbbell curls target the upper portion of the biceps. To perform this exercise, lie back on an incline bench with a dumbbell in each hand, holding the dumbbells with an underhand grip. Curl the dumbbells towards your shoulders, then slowly lower them back down.
Zottman curls
Zottman curls target the biceps and forearm muscles. To perform this exercise, stand straight with your feet shoulder-width apart, holding a dumbbell in each hand with an underhand grip.
