Building strong, well-defined biceps is a common goal among fitness enthusiasts. The biceps are the muscles located on the front of the upper arm, and they are responsible for flexing the forearm. There are many different exercises that target the biceps, but some of the most effective Biceps Workout include barbell curls, dumbbell curls, hammer curls, and concentration curls.
In this article, we will discuss the 10 best biceps workout exercises, along with tips on how to perform each exercise correctly. We will also provide a sample biceps workout routine that you can follow. By incorporating these exercises into your routine, you can achieve the bigger, stronger biceps you’ve always wanted.
10 Best Biceps Workout Exercises
1. Barbell Curl
The barbell curl is a compound exercise that targets both the short and long heads of the biceps. It’s a Biceps Workout exercise that can be performed with a variety of grips, including overhand, underhand, and neutral.
Target Muscles:
- Biceps brachii (short head)
- Biceps brachii (long head)
- Brachialis
Equipment:
- Barbell
Steps:
- Stand with your feet shoulder-width apart and hold a barbell with an overhand grip, hands shoulder-width apart.
- Maintain a straight back and a tight core.
- Keeping your elbows close to your sides, curl the barbell up towards your shoulders.
- Return the barbell to its initial position by lowering it.
Sets and Reps:
- 3-4 sets of 8-12 reps
2. Dumbbell Curl
The dumbbell curl is another excellent Biceps Workout exercise for targeting the biceps. It provides a greater range of motion than the barbell curl and allows for more natural movement.
Target Muscles:
- Biceps brachii (short head)
- Biceps brachii (long head)
- Brachialis
Equipment:
- Dumbbells
Steps:
- Stand with your feet shoulder-width apart and hold a dumbbell in each hand, palms facing forward.
- Keep your back straight and your core engaged.
- Curl the dumbbells up towards your shoulders, keeping your elbows close to your sides.
- Lower the dumbbells back down to the starting position.
Sets and Reps:
- 3-4 sets of 8-12 reps
3. Hammer Curl
The hammer curl targets the brachioradialis muscle, which is located on the outside of the forearm. It’s a great exercise for developing overall forearm strength and definition.
Target Muscles:
- Brachialis
Equipment:
- Dumbbells
Steps:
- Stand with your feet shoulder-width apart and hold a dumbbell in each hand, palms facing each other.
- Keep your back straight and your core engaged.
- Curl the dumbbells up towards your shoulders, keeping your elbows close to your sides.
- Lower the dumbbells back down to the starting position.
Sets and Reps:
- 3-4 sets of 10-15 reps
4. Zottman Curl
The Zottman curl is a unique exercise that targets both the biceps and the brachialis muscle. It’s a challenging exercise that can help you achieve a well-rounded arm workout.
Target Muscles:
- Biceps brachii (short head)
- Biceps brachii (long head)
- Brachialis
Equipment:
- Barbell or dumbbells
Steps:
- Stand with your feet shoulder-width apart and hold a barbell or dumbbell with an overhand grip, hands shoulder-width apart.
- Keep your back straight and your core engaged.
- Curl the weight up towards your shoulders, keeping your elbows close to your sides.
- As you reach the top of the movement, pronate your forearms so that your palms are facing down.
- Lower the weight back down to the starting position, supinating your forearms so your palms face forward.
Sets and Reps:
- 3-4 sets of 8-12 reps
5. Incline Dumbbell Curl
The incline dumbbell curl targets the short head of the Biceps Workout, which is responsible for the peak of the bicep. It’s a great exercise for developing the upper portion of the biceps.
Target Muscles:
- Biceps brachii (short head)
- Biceps brachii (long head)
Equipment:
- Adjustable bench
- Dumbbells
Steps:
- A bench that can be adjusted should be inclined between 30 and 45 degrees.
- Lie on the bench with your feet flat on the floor and hold a dumbbell in each hand, palms facing forward.
- Curl the dumbbells up towards your shoulders, keeping your elbows close to your sides.
- Lower the dumbbells back down to the starting position.
Sets and Reps:
- 3-4 sets of 8-12 reps
6. Concentration Curl
The concentration curl is an isolation exercise that targets the brachialis muscle. It’s a great exercise for developing muscle definition and increasing strength.
Target Muscles:
- Biceps brachii (short head)
- Brachialis
Equipment:
- Dumbbell
Steps:
- Sit on a bench with your feet flat on the floor and hold a dumbbell in one hand, palm facing forward.
- Rest your elbow on the inside of your thigh, with your forearm perpendicular to the floor.
- Keep your back straight and your core engaged.
- Curl the dumbbell up towards your shoulder, keeping your elbow stationary.
- Lower the dumbbell back down to the starting position.
- Repeat on the other side.
Sets and Reps:
- 3-4 sets of 10-15 reps
Also read: Alpine Ice Hack Weight Loss
7. Spider Curl
The spider curl is a challenging exercise that targets the long head of the biceps. It’s a great exercise for developing overall arm strength and power.
Equipment:
- Adjustable bench
- Dumbbells
Steps:
- Set an adjustable bench to a 45-60 degree incline.
- Lie on the bench with your feet flat on the floor and your arms hanging straight down over the edge of the bench, palms facing forward.
- Hold a dumbbell in each hand, palms facing forward.
- Keeping your elbows close to your sides, curl the dumbbells up towards your shoulders.
- Lower the dumbbells back down to the starting position.
Sets and Reps:
- 3-4 sets of 8-12 reps
8. Preacher Curl
The preacher curl is an isolation exercise that targets the brachialis muscle. It’s a great exercise for developing muscle definition and increasing strength.
Equipment:
- Preacher curl pad
- Barbell or dumbbell
Steps:
- Stand up with your feet shoulder-width apart and place your forearms on a preacher curl pad, with your elbows directly under your shoulders.
- Hold a barbell or a dumbbell in your hands, palms facing forward.
- Curl the weight up towards your shoulders, keeping your elbows stationary.
- Lower the weight back down to the starting position.
Sets and Reps:
- 3-4 sets of 8-12 reps
9. Drag Curl
The drag curl is a unique Biceps Workout exercise that targets the long head of the biceps. It’s a great exercise for developing overall arm strength and power.
Equipment:
- Barbell with weights
Steps:
- Stand with your feet shoulder-width apart and hold the barbell with an overhand grip, hands shoulder-width apart.
- While maintaining a straight back, bend over at the waist.
- Drag the barbell down towards your shins, keeping your elbows close to your body.
- Curl the barbell back up to the starting position.
Sets and Reps:
- 3-4 sets of 8-12 reps
10. Chin-Up
The chin-up is a compound exercise that works the biceps, back, and shoulders. It’s a great exercise for developing overall upper body strength.
Equipment:
- Pull-up bar
Steps:
- Stand with your feet shoulder-width apart and grab the pull-up bar with an overhand grip, hands shoulder-width apart.
- Maintain a straight back and a contracted core.
- Raise your chin over the bar by pulling yourself up.
- Return to the beginning position by lowering yourself.
Sets and Reps:
- 3-4 sets of as many reps as possible
Tips for Maximizing Bicep Growth
In addition to performing the Biceps Workout exercises listed above, there are a few other things you can do to maximize your bicep growth:
- Eat a healthy diet that is high in protein. Protein is essential for muscle growth and repair. Aim to consume 0.8-1 gram of protein per pound of body weight daily.
- Get enough sleep. Sleep is when your body grows and repairs itself. Aim for 7-8 hours of sleep per night.
- Be consistent with your workouts. The more you work out, the better your results will be. Aim to work out your biceps 2-3 times per week.
- Use progressive overload. This means gradually increasing the weight or reps you lift over time. It takes progressive overload to promote muscle growth.
- Don’t overtrain your biceps. Injury and muscular weariness can result from overtraining. Aim to give your biceps at least 48 hours of rest between workouts.
Conclusion
The Biceps Workout is one of the most important muscle groups in the upper body, and building strong biceps can help you achieve a well-defined physique. There are many different exercises that target the biceps, but some of the most effective Biceps Workout include barbell curls, dumbbell curls, hammer curls, and concentration curls.
By incorporating these exercises into your routine, you can achieve the bigger, stronger biceps you’ve always wanted. Be patient and consistent with your Biceps Workout, and you will eventually see results.
FAQs
Q: How often should I work out my biceps?
A: Aim to work out your biceps 2-3 times per week.
Q: How many sets and reps should I do per exercise?
A: A good starting point is to do 3 sets of 8-12 reps for each exercise.
Q: What is the best weight to use for biceps workouts?
A: Choose a weight that is challenging but allows you to maintain good form throughout the entire set.
Q: Should I lift weights to failure?
A: Lifting weights to failure is not necessary for biceps growth. In fact, it can be counterproductive, as it can lead to overtraining and injury.