Looking to find the best researched and studied exercises to grow your biceps? You're in the right place. We've curated a selection of the top 10 bicep exercises that will leave you feeling stronger, more confident, and ready to conquer any challenge. Let's dive in and show you our top picks:
Top Picks
Barbell Bicep Curl
- This classic exercise primarily targets the biceps brachii, the large muscle on the front of your upper arm.
- Ensure your elbows stay close to your body throughout the movement to maximize bicep activation.
- You can perform this exercise using an EZ-curl bar as well, which can be more wrist-friendly for some individuals.
Dumbbell Bicep Curl
- Dumbbell curls allow for more independent movement of each arm, which can help address muscle imbalances.
- Keep your wrists neutral and avoid excessive swinging or momentum to isolate the biceps effectively.
- Variations include alternating curls (curling one arm while the other is at the bottom position) or simultaneous curls for added intensity.
Preacher Curl
- This exercise is performed using a preacher bench, which helps stabilize your upper arms and isolates the biceps.
- Adjust the seat and pad height to ensure your arms are fully supported during the movement.
- Focus on controlling the weight both on the way up and down to maximize muscle engagement.
Hammer Curl
- Hammer curls target not only the biceps but also the brachialis and brachioradialis muscles, contributing to overall arm development.
- Maintain a neutral grip throughout the movement, with palms facing each other.
- This exercise can be performed simultaneously or alternately for variation.
Concentration Curl
- Concentration curls are great for isolating the biceps and minimizing involvement of other muscles.
- By resting the back of your arm against your thigh, you eliminate swinging or momentum, ensuring strict form.
- Focus on squeezing the biceps hard at the top of the movement for maximum contraction.
Cable Curl
- Cable curls provide constant tension throughout the movement, which can lead to greater muscle activation and growth.
- Adjust the cable pulley to shoulder height and keep your elbows stationary while curling the weight towards your chest.
- Experiment with different attachments (straight bar, EZ-curl bar, rope) to target the muscles from different angles.
Incline Dumbbell Curl
- Performing curls on an incline bench shifts the focus to the long head of the biceps, emphasizing the peak contraction.
- Maintain a controlled motion and avoid using momentum to lift the weights.
- Lower the dumbbells fully to stretch the biceps at the bottom of the movement.
Reverse Curl
- Reverse curls target the brachialis and brachioradialis muscles more than traditional curls, leading to overall arm development.
- Grip the barbell with an overhand grip (palms facing down) and curl the weight towards your shoulders while keeping your elbows close to your body.
- Control the descent of the weight to maximize muscle activation.
EZ-Bar Preacher Curl
- Similar to the standard preacher curl, using an EZ-curl bar can offer a more comfortable grip and reduce wrist strain.
- Experiment with different grip widths to target different areas of the biceps.
21s
- This intensity technique involves three sets of seven partial reps in different ranges of motion, totalling 21 reps.
- The partial reps challenge the muscle in different positions, leading to greater muscle fatigue and growth.
- Perform this exercise at the end of your workout as a burnout set to fully exhaust the biceps.
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