Flex Appeal: Must-Try Bicep Exercises for Killer Arms

Published on 20 May 2024 at 18:04

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

Rating: 5 stars
8 votes

 

  • 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

Rating: 5 stars
6 votes

 

  • 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

Rating: 4.5 stars
6 votes

 

  • 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

Rating: 4.8333333333333 stars
6 votes

 

  • 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

Rating: 4.1666666666667 stars
6 votes

 

  • 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

Rating: 3.8333333333333 stars
6 votes

 

  • 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

Rating: 5 stars
6 votes

 

  • 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

Rating: 3.8333333333333 stars
6 votes

 

  • 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

Rating: 4.1666666666667 stars
6 votes

 

  • 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

Rating: 4 stars
6 votes

 

  • 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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