If you want to undergo strength training and bodybuilding to get an imposing physique, you have to ensure that you target some key muscle complexes. No doubt, the chest and abs are areas that fitness enthusiasts give priority to, because they are most apparent when bulked up, contributing to an attractive and muscled body. Another area that bodybuilders focus on is the arm muscles, or biceps and triceps. Biceps workouts not only make your arms strong but the quintessential bicep bulge is a trademark of a well-built body. Without bicep workouts, your body may not look proportionate.
In this blog, we’ll help you with some of the best bicep workouts that you must incorporate into your routine.
Table of Contents
Dumbbell Curls
The simplest, most basic starting point for any bicep workout is the dumbbell curl. It isolates the bicep muscles wonderfully, leading to strong and bulky arms. Here’s how to do the standing dumbbell curl:
– Stand upright and hold a dumbbell in each hand
– Let them hang gently by your sides
– Move the dumbbells so that your palms face forward
– Now lift the dumbbells by bending your elbows
– Ensure that your upper arms remain still
– Lower the weights down
– Perform 8-10 reps in 2-3 sets
Barbell Curls
Similar to the dumbbell curl, the barbell curl replaces dumbbells with a barbell held in both hands. The advantage here is that is it a more balanced workout because of uniform movement.
– Hold an appropriately weighted barbell with an underhand grip with both hands
– Ensure that both hands are at least hip-width apart
– To target the outer biceps, you can try a closer grip. For inner muscle isolation, try a wider grip.
– To lift the barbell to shoulder level, softly curl your arms from your hips.
– Squeeze your bicep tightly, then gently drop the barbell to the starting position.
Dumbbell Hammer Curl
Dumbbell hammer curls work the sub-biceps brachialis as well as the biceps.
– With feet hip-width apart, hold dumbbells in both hands.
– Your palms should face your body.
– Lift the dumbbells with bent elbows and close to your body.
– Drop a dumbbell from chest level to the starting position in the opposite way.
– Perform 3-4 sets of 10-12 reps.
Cable Curl
Another staple of the biceps workout is the effective cable curl, which targets the biceps brachii muscle.
– Adjust the cable machine pulley to be slightly below your shoulders.
– Stand upright and grip the handle with an underhand grip.
– Curl the handle, keeping your upper arms still.
– Squeeze your biceps at the top.
– Lower the handle back to the original position.
– Perform 8-12 controlled reps per set.
– Maintain a steady tempo and wrist alignment.
Preacher Curl
One of the best isolation exercises that precisely targets the biceps is the preacher curl.
– Set up a preacher curl bench and adjust the seat to your height.
– Position your upper arms against the bench pad, allowing your armpits to rest on the top of the pad.
– Hold the bar with an underhand grip, and with your arms fully extended.
– Raise the bar up toward your chest fully until your biceps are squeezed.
– Lower the barbell back across the preacher curl bench to complete the movement.
Concentration Curl
Another excellent inclusion for well-defined biceps is the concentration curl. This is a sort of dumbbell curl done by sitting on a bench.
– Sit down on a gym bench
– Hold a dumbbell in one hand, place your elbow on your inner thigh, and keep your arms fully extended
– Curl the dumbbell towards your shoulder
– Ensure your upper arm is stationary
– Lower the weights back down gently
– For the best results, repeat for 10-12 reps in sets of 2 or 4
Building strong biceps requires a combination of isolation as well as compound movements, along with proper nutrition and consistency. The exercises mentioned above are some of the best biceps workouts to help you achieve strong and well-defined arms. Get the FITPASS app and practice these exercises at a gym near you in Delhi, Mumbai, Bangalore, and other metro cities. By incorporating bicep workouts into your regular workout routine, your biceps can fully develop into powerful and visually appealing muscles.
FAQs for Schema
What is a good biceps workout?
Barbell curls, dumbbell hammer curls, concentration curls, and preacher curls are some excellent workouts for developing biceps.
How many exercises are enough for the biceps?
For your bicep workout routine, include at least three to four different exercises to get strong and well-defined biceps.
Can I do biceps daily?
Engaging in any strength training exercise daily may lead to overuse injuries. Always set aside one or two rest days to give your muscles enough time to repair and recover.
