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We all want to look our best. Working out is one of the best ways to achieve that goal. One of the most important muscles we often focus on is our biceps. Having strong, well-defined biceps gives us a more muscular, attractive appearance. To get the maximum gains, it’s important to know the right exercises. Here are 10 of the best bicep exercises for maximum gains.
Shop The Collection: DumbbellsThe barbell curl is one of the most classic exercises for developing your biceps. It works both heads of your biceps and also your forearms. All you need is a barbell and some weight plates. To do the exercise, stand up straight with your feet shoulder-width apart and hold the barbell with an underhand grip. Keeping your elbows close to your sides, curl the barbell up toward your chest. Slowly lower the weight back down and repeat. For added intensity, you can use a narrow or wide grip for your curls.
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Hammer curls are a variation of barbell curls which isolate the biceps muscles. They target the brachialis and the brachioradialis as well as the biceps. To do the exercise, stand up straight and hold a pair of dumbbells with an overhand grip. Keeping your elbows close to your sides, curl one dumbbell up towards your shoulder and then slowly lower it back down. Then curl the other arm up towards your shoulder and slowly lower it. Alternate arms for each repetition.
Shop The Collection: BarbellsConcentration curls are another excellent exercise for targeting your biceps. They are often used to add more definition and shape to the biceps. To do the exercise, sit down on a bench with your legs spread slightly apart. Hold a dumbbell in one hand and rest your elbow against the inner thigh of your opposite leg. Keep your upper arm still and curl the dumbbell up towards your shoulder. Then slowly lower the weight back down and repeat. You can also perform this exercise standing up if you prefer.
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Incline dumbbell curls are another great bicep exercise. They work your biceps, as well as your shoulders and forearms. To do the exercise, lie on an incline bench with your head facing up and grab a pair of dumbbells. Keeping your elbows close to your sides, curl the weights up towards your shoulders. Slowly lower them back down and repeat. Make sure to keep your upper arms still throughout the motion.
Chin-ups are a compound exercise that targets not only your biceps but also your lats, traps and abs. To do the exercise, grab a chin-up bar with an underhand grip. Pull yourself up until your chin is above the bar and then slowly lower yourself back down. If you find it difficult to do chin-ups, you can start with assisted chin-ups using a resistance band.
Preacher curls are an isolation exercise that focuses on the long head of the biceps. To do the exercise, sit down at a preacher curl bench and hold a barbell or EZ-bar with an underhand grip. Keeping your upper arms still, curl the bar up towards your chest. Then slowly lower the bar back down and repeat. You can also do this exercise with dumbbells if you prefer.
Cable curls are a great way to increase the tension on your biceps. This exercise will help you build strength and size. To do the exercise, attach a cable handle to a low pulley and stand with your feet shoulder-width apart. Grab the handle with an underhand grip and curl it up towards your shoulder. Slowly lower it back down and repeat. You can also do this exercise with an overhand grip if you prefer.
Close-grip chin-ups are another great exercise for targeting your biceps. They work your biceps, lats, traps and abs. To do the exercise, grab a chin-up bar with an underhand grip and position your hands close together. Pull yourself up until your chin is above the bar and then slowly lower yourself back down. If you find it difficult to do chin-ups, you can start with assisted chin-ups using a resistance band.
Reverse curls are an effective exercise for working the brachioradialis and the brachialis muscles. To do the exercise, stand up straight and hold a barbell or EZ-bar with an overhand grip. Keeping your elbows close to your sides, curl the barbell up towards your chest. Then slowly lower the weight back down and repeat. You can also do this exercise with dumbbells if you prefer.
Cable hammer curls are a great way to finish off your biceps workout. They target the brachialis and the brachioradialis as well as the biceps. To do the exercise, attach a cable handle to a low pulley and stand with your feet shoulder-width apart. Grab the handle with an overhand grip and curl it up towards your shoulder. Slowly lower it back down and repeat. You can also do this exercise with an underhand grip if you prefer.
These are 10 of the best bicep exercises for maximum gains. Incorporate them into your training routine and you’ll soon be on your way to having stronger, bigger biceps. Remember to always warm up before any workout and stretch afterwards. With consistent effort and dedication, you’ll soon see results.
