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When it comes to building muscle and strength, biceps are a popular target for many gym-goers. Whether you’re a bodybuilder or just looking to get toned, bicep exercises can help you achieve your goals. But what if you’ve already mastered the basics of bicep curls and need something more challenging? That’s where advanced bicep exercises come in. Advanced bicep exercises can help you build maximum strength and size, so let’s take a look at some of the best ones you can do.
Shop The Collection: Pull Up BarsHammer curls are one of the most effective advanced bicep exercises around. To do this exercise, start by standing up straight with a dumbbell in each hand. Your palms should be facing in towards your sides. Keeping your elbows close to your body, curl the weights up towards your shoulders. Make sure to keep your wrists straight throughout the movement. Lower the weights back down slowly and repeat. Hammer curls are great for targeting your biceps and forearms, making them an ideal exercise for those looking to maximize their strength and size.
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This exercise is similar to the traditional reverse curl, but with an added challenge. To perform an incline reverse dumbbell curl, you will need a flat bench and two dumbbells. Start by lying down on the bench with your head raised. Hold the dumbbells in each hand and keep your arms extended. Without moving your upper arms, curl the dumbbells up towards your chest. Be sure to keep your elbows tucked in close to your body and your wrists straight. Lower the weights back down and repeat. This exercise is great for targeting the outer head of your biceps and is perfect for those who want to increase their strength and size.
Shop The Collection: BarbellsSpider curls are another great way to target your biceps and work on increasing your strength and size. To do this exercise, start by standing in front of a preacher curl bench. Place your arms against the pad and hold a dumbbell in each hand. Keep your elbows tucked in close to your body and curl the weights up towards your chest. Focus on squeezing your biceps as you lift the weights and make sure to keep your wrists straight. Lower the weights back down and repeat. Spider curls are a great way to incorporate an extra challenge into your bicep workouts.
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Barbell drag curls are another advanced bicep exercise that can help you maximize your strength and size. To do this exercise, stand up straight with a barbell in your hands. Keep your arms extended and your elbows close to your body. Without moving your upper arms, curl the barbell up towards your chest. As you curl the weight up, focus on dragging it along your body with your elbows. Be sure to keep your wrists straight throughout the movement. Lower the barbell back down and repeat. Barbell drag curls are great for targeting your biceps and adding an extra challenge to your workout routine.
The last advanced bicep exercise we’ll look at is the Zottman curl. This exercise is great for targeting both your biceps and forearms. To do this exercise, start by standing up straight with a dumbbell in each hand. With your palms facing outwards, curl the weights up towards your shoulders. At the top of the movement, rotate your wrists so that your palms face downwards. Lower the weights back down slowly, reversing the rotation of your wrists as you go. Repeat and make sure to keep your elbows close to your body throughout the exercise. Zottman curls are a great way to work your biceps and forearms in one movement.
Advanced bicep exercises can help you build maximum strength and size. Hammer curls, incline reverse dumbbell curls, spider curls, barbell drag curls, and Zottman curls are all great exercises for targeting your biceps and working on increasing your strength and size. So if you’re looking for ways to add a challenge to your bicep workouts, give these exercises a try!
