If you want to make your arm muscles stronger and look better, you are in the right place. Many people have been trying to find the best exercises to work on their biceps, which are the muscles in your upper arms that make them look big and defined. This guide will show you some of the best workouts for biceps.
Best Exercises for Biceps
- Barbell or EZ-Bar Curl
- Hammer Curl
- Incline Dumbbell Curl
- Preacher Curl
- Chin-Up
-
Barbell or EZ-Bar Curl
Barbell is a great exercise for biceps as it engages both the short and long heads of the biceps equally and allows you to lift heavy weights. You can vary the grip width to slightly change the emphasis on different muscle parts.
To perform this exercise, stand with feet shoulder-width apart. Make sure you hold a barbell or EZ bar with an underhand grip. Keep your elbows close to your sides and your chest up. Curl the bar up to your shoulders, squeezing your biceps at the top. Lower the bar slowly and maintain muscle tension throughout the motion.
-
Hammer Curl
This is a great workout for biceps. It targets the brachialis and brachioradialis muscles, which are located on the sides of your arm and help to increase the overall thickness and definition of your biceps. It also puts less stress on your wrists and elbows than other curls.
To perform this exercise, stand with your feet apart at shoulder-width while gripping the dumbbells with a neutral grip, palms facing each other. Lift the dumbbells towards your shoulders curlingly, ensuring that your palms face each other throughout the movement. Lower the dumbbells steadily while keeping tension on the muscle.
-
Incline Dumbbell Curl
This is one of the best exercises for biceps. It allows stretching and isolating the long head of the biceps, which is responsible for creating the peak of the muscle.
To perform this exercise, set an incline bench to about 45 degrees and lie back on it with a pair of dumbbells in your hands. Let your arms hang down by your sides, with a slight bend in your elbows. Keep your palms facing forward and your chest up. Curl the dumbbells up to your ears, squeezing your biceps at the top. Lower the dumbbells with controlled tension throughout.
-
Preacher Curl
This is another good workout for biceps. It focuses on the short head of the biceps, which is responsible for creating the width of the muscle.
To perform this exercise, set up a preacher bench with a barbell or an EZ bar. Set the seat height to have your armpits resting on the top of the pad with arms fully extended. Hold the bar with an underhand grip and curl it toward your forehead, squeezing your biceps at the top. Lower the bar steadily while maintaining tension on the muscle.
-
Chin-Up
This is one of the easiest exercises for biceps. It involves a lot of muscle mass and allows you to use your body weight as resistance. It also activates both heads of the biceps equally and other muscles in your arms and forearms.
To perform this exercise, hold the pull-up bar with an underhand grip slightly wider than shoulder-width. Lift until your chin is above the bar while squeezing your biceps and back at the top. Lower yourself steadily while maintaining muscle tension.
Conclusion
There you have it, five of the best workouts for biceps that you can do to build bigger and stronger arms. Science, experts, and users have proven these exercises to work. They will help you target different muscle parts and stimulate growth from different angles.
Of course, these are not the only biceps exercises you can do. There are many other variations and options that you can try, such as cable curls, concentration curls, drag curls, and more. Experiment and find what works best for you and your goals. Before you buy a gym subscription make sure to invest in health insurance to deal with any accident while training.
Disclaimer: The information provided in this blog is for educational and informational purposes only. It is not intended as a substitute for professional advice, diagnosis, or treatment. Please consult your general physician or another certified medical professional for any questions regarding a medical condition. Relying on any information provided in this blog is solely at your own risk, and ICICI Lombard is not responsible for any effects or consequences resulting from the use of the information shared.
Also Read