Best Biceps Exercises

The biceps brachii commonly known as the biceps is a two-headed muscle that lies on the upper arm between the shoulder and the elbow. Both heads arise on the scapula and join to form a single muscle belly which is attached to the upper forearm. While the biceps crosses both the shoulder and elbow joints, its main function is at the latter where it flexes the forearm at the elbow and supinates the forearm.

Tip: To isolate the biceps brachii in elbow flexion, place the shoulder in hyperextension which mean don’t swing your elbow follow the simple strict movement and get bigger Biceps.

Standing Barbell Curls

Stand up with your torso upright while holding a barbell at the wide outer handle. The palm of your hands should be facing forward. The elbows should be close to the torso.

Curl the weights up while contracting the biceps as you breathe out, continue the movement until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a second and squeeze the biceps hard.

Slowly begin to bring the bar back to starting position as your breathe in and repeat.

Tip: This movement can be also done with Ez Bar ,Cable station, short Ez bar with pulley alternate various movement like close grip and wide grip.

Incline Dumbbell Curls

 Sit back on an incline bench with a dumbbell in each hand held at arm’s length. Keep your elbows close to your torso; curl the weights up while contracting the biceps as you breathe out continue the movement until your biceps is fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a second.

Slowly begin to bring the dumbbells back to starting position as your breathe in and repeat.

Tip: Alternate this movement with Hammer Curls, Can do single arm or both arms.

Barbell Preacher Curls

Grab the E-Z curl bar at the close inner handle the palm of your hands should be facing upwards and they should be slightly tilted inwards due to the shape of the bar.

With the upper arms positioned against the preacher bench pad and the chest against it, hold the E-Z Curl Bar at shoulder length as you breathe in, slowly lower the bar until your upper arm is extended and the biceps is fully stretched.

As you exhale, use the biceps to curl the weight up until your biceps is fully contracted and the bar is at shoulder height. Squeeze the biceps hard and hold this position for a second and repeat movement.

Tip: Alternate between Barbell, Ez bar , Cable station with pulley.

  

Hammer Curls

Sit down on a bench with your torso upright and a dumbbell on each hand being held at arm’s length. The elbows should be close to the torso palms of the hands should be facing your torso exhale and curl the weight forward while contracting the biceps. Continue to raise the weight until the biceps are fully contracted and the dumbbell is at shoulder level. Hold the contracted position for a brief moment as you squeeze the biceps after the brief pause, inhale and slowly begin the lower the dumbbells back down to the starting position and repeat movement.

Tip: Alternate between Inclined hammer curls, Can do single arm or both arms.

Concentration Curls

   

  

Sit down on a flat bench with one dumbbell in front of you between your legs. Your legs should be spread with your knees bent and feet on the floor.

Use your right arm to pick the dumbbell up. Place the back of your right upper arm on the top of your inner right thigh. Rotate the palm of your hand until it is facing forward away from your thigh

Curl the weights forward while contracting the biceps as you breathe out. Only the forearms should move. Continue the movement until your biceps is fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a second as you squeeze the biceps slowly begin to bring the dumbbells back to starting position as your breathe in and repeat the movement.