Build Strong Arms with the Best Biceps Workouts
A well-defined bicep is not only aesthetic but also essential for upper body strength. These exercises target the biceps brachii and help build strength and endurance.
The biceps brachii is a two-headed muscle that helps flex the elbow and rotate the forearm. The brachialis, located underneath the biceps, adds thickness, and the brachioradialis helps with forearm flexion
3. Beginner to Advanced Workout Categories:
“Biceps Workouts for Every Level”
Build stronger arms with exercises tailored to your fitness level.
Beginner Level:
1. Dumbbell Bicep Curl
- How it Works: A fundamental exercise to target both heads of the biceps brachii.
- Instructions: Stand with dumbbells in each hand, palms facing forward. Curl the dumbbells upward while keeping your elbows stationary.
- Reps: 3 sets of 12-15.
2. Hammer Curls
- How it Works: Targets the brachialis and brachioradialis, adding thickness to the arms.
- Instructions: Hold dumbbells with palms facing each other, then curl the weights up.
- Reps: 3 sets of 12.
Intermediate Level:
1. Barbell Curl
- How it Works: A classic mass-builder for the biceps.
- Instructions: Grip the barbell shoulder-width apart and curl it towards your chest, keeping your back straight.
- Reps: 4 sets of 8-10.
2. Preacher Curl
- How it Works: Isolates the biceps for a more focused contraction.
- Instructions: Use a preacher bench to rest your arms, then curl a barbell or dumbbell upwards.
- Reps: 3 sets of 10.
Advanced Level:
1. Concentration Curl
- How it Works: Focuses on the peak of the biceps.
- Instructions: Sit on a bench, rest your elbow on your inner thigh, and curl the dumbbell towards your chest.
- Reps: 4 sets of 8-10.
2. Incline Dumbbell Curl
- How it Works: Targets the long head of the biceps for a fuller look.
- Instructions: Sit on an incline bench with dumbbells, palms facing forward, and curl upwards.
- Reps: 4 sets of 8-10.
4. Tips to Increase Difficulty:
- Adding Weights: Gradually increase the weight for curls or use heavier dumbbells for hammer curls.
- Supersets: Pair a heavy curl with a lighter, high-rep exercise to maximize muscle fatigue.
- Slow Eccentrics: Slow down the lowering phase of each curl to keep tension on the muscle for longer.
Get the arms you’ve always wanted! Incorporate these biceps workouts into your routine for stronger, more defined muscles.
