Exercises

19 Best Biceps Exercises for Build Muscle. Bicep exercises at home

If you’re looking to tone and sculpt your biceps, you’re in luck. There are a number of exercises that can help achieve this goal.

Best biceps exercises

In this post, we’ll discuss the best biceps exercises, as well as how to perform them correctly. So, if you’re ready to start working those biceps, keep reading!

Biceps Muscle Information

Biceps Muscle Information

The biceps muscle is located on the front of the upper arm and consists of two parts, the short head and the long head. The biceps muscle helps you to flex your elbow and rotate your forearm.

The Little Head

The short head of the biceps muscle is located on the inside of the upper arm. It attaches to a small ridge on the shoulder blade called the coracoid process.

The short head also attaches to the front of the shoulder capsule.

The Extended Head

The long head of the biceps muscle attaches to a small bump on the shoulder blade called the supraglenoid tubercle.

The long head also attaches to the top of the shoulder capsule. The biceps muscle is a two-headed muscle, which means that it has two points of origin.

101 Biceps Exercises

101 Biceps Exercises

101 Biceps Exercises is a comprehensive guide that outlines the different exercises that can be done to work the biceps muscle.

The guide includes both isolation and compound exercises, as well as a variety of grip positions.

How to Warm Up Before Biceps Training

How to Warm Up Before Biceps Training

Before you start training your biceps, it is important to warm up properly. A good warm-up will increase blood flow to the muscles and prepare them for the work ahead.

One way to warm up before biceps training is to do a light set of curls with a very light weight. This will get the blood flowing to the muscles and help to prevent injury.

Another way to warm up before biceps training is to do some arm circles. To do this, simply stand with your feet shoulder-width apart and extend your arms out to your sides.

Biceps Workout Guidelines

Biceps Workout Guidelines

When training your biceps, it is important to use a weight that is heavy enough to challenge the muscles, but not so heavy that you can’t maintain good form.

Rule 1: Stabilize

When doing biceps curls, it is important to stabilize your shoulder by keeping your elbow close to your side. This will help to prevent injury and ensure that you are working the muscles effectively.

Rule 2: Work Muscles Across the Full Range of Motion

When doing biceps curls, be sure to work the muscles through the full range of motion. This means that you should curl the weight all the way up to your shoulder and then lower it all the way back down again.

Rule 3: Don’t Bend Your Elbows

When doing biceps curls, be sure to keep your elbows in a fixed position. This means that you should not bend your elbows as you curl the weight up to your shoulder. Bending your elbows will take the tension off of the biceps muscles and make the exercise less effective.

Rule 4: Take use of momentum (when appropriate)

While it is important to use good form, there is no need to be overly strict about it.

If you find that you are struggling to keep the weight under control, then it is ok to use a little bit of momentum to help you curl the weight up. Just be sure not to use too much momentum or you will not be working the muscles effectively.

Biceps Muscle Training

Biceps Muscle Training

Here are some tips to help you get the most out of your biceps workout:

Selection of Exercises

When choosing exercises for your biceps workout, be sure to select a variety of exercises that work the muscles from different angles.

This will ensure that you are working the muscles across the full range of motion and getting a well-rounded workout.

Reps and Sets

When doing biceps exercises, be sure to do 3-4 sets of 8-12 reps. This will help to build muscle size and strength.

To Gain Muscle

If your goal is to build muscle, then you should do 3-4 sets of 8-12 reps.

Doing more than 12 reps will start to turn the exercise into more of a endurance exercise and will not be as effective for building muscle.

To Increase Endurance

If your goal is to increase endurance, then you should do 2-3 sets of 12-15 reps.

Doing more than 15 reps will start to turn the exercise into more of a strength exercise and will not be as effective for increasing endurance.

To Boost Your Strength

If you are looking to boost your strength, then you should do 4-6 sets of 6-8 reps.

Doing more than 8 reps will start to turn the exercise into more of an endurance exercise and will not be as effective for increasing strength.

Frequency and Total Volume

When training your biceps, you should aim to train them 2-3 times per week.

This will give the muscles time to recover between workouts and allow you to hit them with a high volume of work.

How to Build Bigger Biceps: Attack From Every Direction

How to Build Bigger Biceps: Attack From Every Direction

Now that you know the basics of biceps training, it’s time to put it all together and create a well-rounded workout routine.

The following workout routine is designed to hit the biceps muscles from every angle and help you build bigger, stronger biceps.

Workout A: Seated Alternating Dumbbell Curls

3 sets of 8-12 reps

Rest 60 seconds between sets

Workout B: Standing Resistance Band Hammer Curls

3 sets of 12-15 reps

Rest 60 seconds between sets

Workout C: Incline Dumbbell Curls

3 sets of 8-12 reps

Rest 60 seconds between sets

Avoid These Bicep Exercise Mistakes

Avoid These Bicep Exercise Mistakes

While there are many different bicep exercises that you can do, there are also many different ways to make those exercises less effective.

Here are some of the most common mistakes people make when doing biceps exercises:

Not using a full range of motion

When doing biceps curls, be sure to use a full range of motion. This means that you should curl the weight all the way up to your shoulder and then lower it all the way back down again. Not using a full range of motion will reduce the effectiveness of the exercise.

Using too much weight

Another common mistake people make is using too much weight. When doing biceps curls, be sure to use a weight that you can control throughout the entire range of motion.

If you use too much weight, you will likely swing the weight and use momentum to curl the weight up, which takes the work away from the biceps muscles.

Not using good form

It is also important to use good form when doing biceps curls. Be sure to keep your back straight and your elbows close to your sides.

Exercises to Build Biceps

Curl the barbell

Curl the barbell

The biceps curl is one of the most popular weightlifting exercises. It is a great exercise for building muscle size and strength in the biceps muscles.

Advantages of Curl the barbell

The main advantage of curl the barbell is that it allows you to use a heavy weight. This makes it an ideal exercise for building muscle size and strength.

Another advantage of curl the barbell is that it is a very simple exercise to do. There is no need for any special equipment or knowledge, which makes it ideal for beginners.

How to do it:

1) Start by standing with your feet shoulder-width apart and your arms at your sides.

2) Holding a barbell in your hands, curl the weight up to your shoulders.

3) Squeeze your biceps muscles at the top of the curl and then lower the weight back down to your starting position.

4) Repeat for 8-12 reps.

5) Be sure to use a weight that is heavy enough to challenge your muscles, but not so heavy that you can’t maintain good form.

Chin-Up

Chin-Up

The chin-up is another great exercise for building muscle size and strength in the biceps. It is also a great exercise for targeting the upper back muscles.

Advantages of Chin-Up

The main advantage of chin-up is that it is a compound exercise. This means that it works multiple muscles at the same time.

In addition to working the biceps, chin-ups also work the muscles of the back, shoulders, and chest.

Another advantage of chin-ups is that they can be done with little to no equipment. All you need is something to grip onto (like a bar or tree branch) and you’re good to go.

How to do it:

1) Start by grabbing a bar with your hands shoulder-width apart.

2) Hang from the bar and then pull yourself up until your chin is over the bar.

3) Lower yourself back down to the starting position and repeat for 8-12 reps.

4) If you can’t do a chin-up with good form, then you can use a band or weight to assist you.

5) Be sure to use a weight that is heavy enough to challenge your muscles, but not so heavy that you can’t maintain good form.

Preacher Curl with EZ-Bar

Preacher Curl with EZ-Bar

The preacher curl is a great exercise for isolating the biceps muscles. It is also a great exercise for building muscle size and strength.

Advantages of Preacher Curl with EZ-Bar

The main advantage of the preacher curl is that it isolates the biceps muscles. This means that they are the only muscles working during the exercise.

Another advantage of the preacher curl is that it allows you to use a heavy weight. This makes it an ideal exercise for building muscle size and strength.

How to do it:

1) Start by sitting on a bench with your feet shoulder-width apart and your arms at your sides.

2) Place an EZ-bar in your hands and then curl the weight up to your shoulders.

3) Squeeze your biceps muscles at the top of the curl and then lower the weight back down to your starting position.

4) Repeat for 8-12 reps.

5) Be sure to use a weight that is heavy enough to challenge your muscles, but not so heavy that you can’t maintain good form.

Curl Hammer

Curl Hammer

The curl hammer is a great exercise for isolating the biceps muscles. It is also a great exercise for building muscle size and strength.

Advantages of Curl Hammer with Dumbbells

The main advantage of the curl hammer is that it isolates the biceps muscles. This means that they are the only muscles working during the exercise.

Another advantage of the curl hammer is that it allows you to use a heavy weight. This makes it an ideal exercise for building muscle size and strength.

How to do it:

1) Start by sitting on a bench with your feet shoulder-width apart and your arms at your sides.

2) Place a dumbbell in each hand and then curl the weights up to your shoulders.

3) Squeeze your biceps muscles at the top of the curl and then lower the weight back down to your starting position.

4) Repeat for 8-12 reps.

5) Be sure to use a weight that is heavy enough to challenge your muscles, but not so heavy that you can’t maintain good form.

Dumbbell Curl with Incline Bench

Dumbbell Curl with Incline Bench

The dumbbell curl with incline bench is a great exercise for isolating the biceps muscles. It is also a great exercise for building muscle size and strength.

Advantages of Dumbbell Curl with Incline Bench

The main advantage of the dumbbell curl with incline bench is that it isolates the biceps muscles. This means that they are the only muscles working during the exercise.

Another advantage of the dumbbell curl with incline bench is that it allows you to use a heavy weight. This makes it an ideal exercise for building muscle size and strength.

How to do it:

1) Start by sitting on an incline bench with your feet shoulder-width apart and your arms at your sides.

2) Place a dumbbell in each hand and then curl the weights up to your shoulders.

3) Squeeze your biceps muscles at the top of the curl and then lower the weight back down to your starting position.

4) Repeat for 8-12 reps.

5) Be sure to use a weight that is heavy enough to challenge your muscles, but not so heavy that you can’t maintain good form.

Cable Curl facing away

Cable Curl facing away

The cable curl is a great exercise for isolating the biceps muscles. It is also a great exercise for building muscle size and strength.

Advantages of Cable Curl

The main advantage of the cable curl is that it isolates the biceps muscles. This means that they are the only muscles working during the exercise.

Another advantage of the cable curl is that it allows you to use a heavy weight. This makes it an ideal exercise for building muscle size and strength.

How to do it:

1) Start by standing with your feet shoulder-width apart and your arms at your sides.

2) Attach a rope attachment to a low pulley and then grasp the rope with your palms facing up.

3) Curl your hands up towards your shoulders and squeeze your biceps muscles at the top of the curl.

4) Lower the weight back down to your starting position and repeat for 8-12 reps.

5) Be sure to use a weight that is heavy enough to challenge your muscles, but not so heavy that you can’t maintain good form.

Bent-Over Row with Reverse-Grip

Bent-Over Row with Reverse-Grip

The bent-over row with reverse-grip is a great exercise for working the back muscles. It is also a great exercise for building muscle size and strength.

Advantages of Bent-Over Row with Reverse Grip

The main advantage of the bent-over row with reverse grip is that it works the back muscles. This means that they are the only muscles working during the exercise.

Another advantage of the bent-over row with reverse grip is that it allows you to use a heavy weight. This makes it an ideal exercise for building muscle size and strength.

How to do it:

1) Start by standing with your feet shoulder-width apart and your arms at your sides.

2) Bend over at the waist and grasp a barbell with your palms facing up.

3) Row the weight up to your chest and squeeze your back muscles at the top of the row.

4) Lower the weight back down to your starting position and repeat for 8-12 reps.

5) Be sure to use a weight that is heavy enough to challenge your muscles, but not so heavy that you can’t maintain good form.

Curl the cable

Curl the cable

The cable curl with an overhand grip is a great exercise for working the biceps muscles. It is also a great exercise for building muscle size and strength.

Advantages of Cable Curl with Overhand Grip

The main advantage of the cable curl with overhand grip is that it works the biceps muscles. This means that they are the only muscles working during the exercise.

Another advantage of the cable curl with overhand grip is that it allows you to use a heavy weight. This makes it an ideal exercise for building muscle size and strength.

How to do it:

1) Start by standing with your feet shoulder-width apart and your arms at your sides.

2) Attach a curl bar to a low pulley and then grasp the bar with an overhand grip.

3) Curl the weight up to your chest and squeeze your biceps muscles at the top of the curl.

4) Lower the weight back down to your starting position and repeat for 8-12 reps.

5) Be sure to use a weight that is heavy enough to challenge your muscles, but not so heavy that you can’t maintain good form.

Curl of Concentration

Curl of Concentration

The curl of concentration is a great exercise for working the biceps muscles. It is also a great exercise for building muscle size and strength.

Advantages of Curl of Concentration

The main advantage of the curl of concentration is that it works the biceps muscles. This means that they are the only muscles working during the exercise.

Another advantage of the curl of concentration is that it allows you to use a heavy weight. This makes it an ideal exercise for building muscle size and strength.

How to do it:

1) Start by sitting on a bench with your feet shoulder-width apart and your arms at your sides.

2) Grasp a dumbbell in one hand and then place the back of your upper arm on the thigh of your other leg.

3) Curl the weight up to your chest and squeeze your biceps muscle at the top of the curl.

4) Lower the weight back down to your starting position and repeat for 8-12 reps.

5) Be sure to use a weight that is heavy enough to challenge your muscles, but not so heavy that you can’t maintain good form.

Curl of Cable Concentration

Curl of Cable Concentration

The curl of cable concentration is a great exercise for working the biceps muscles. It is also a great exercise for building muscle size and strength.

Advantages of Curl of Cable Concentration

The main advantage of the curl of cable concentration is that it works the biceps muscles. This means that they are the only muscles working during the exercise.

Another advantage of the curl of cable concentration is that it allows you to use a heavy weight. This makes it an ideal exercise for building muscle size and strength.

How to do it:

1) Start by sitting on a bench with your feet shoulder-width apart and your arms at your sides.

2) Attach a single-arm handle to a low pulley and then grasp the handle with your palm facing up.

3) Place the back of your upper arm on the thigh of your other leg.

4) Curl the weight up to your chest and squeeze your biceps muscle at the top of the curl.

5) Lower the weight back down to your starting position and repeat for 8-12 reps.

6) Be sure to use a weight that is heavy enough to challenge your muscles, but not so heavy that you can’t maintain good form.

Curl High Cable

Curl High Cable

The curl high cable is a great exercise for working the biceps muscles. It is also a great exercise for building muscle size and strength.

Advantages of Curl High Cable

The main advantage of the curl high cable is that it works the biceps muscles. This means that they are the only muscles working during the exercise.

Another advantage of the curl high cable is that it allows you to use a heavy weight. This makes it an ideal exercise for building muscle size and strength.

How to do it:

1) Start by standing with your feet shoulder-width apart and your arms at your sides.

2) Attach a single-arm handle to a high pulley and then grasp the handle with your palm facing up.

3) Curl the weight up to your chest and squeeze your biceps muscle at the top of the curl.

4) Lower the weight back down to your starting position and repeat for 8-12 reps.

5) Be sure to use a weight that is heavy enough to challenge your muscles, but not so heavy that you can’t maintain good form.

Supinating Curl using Cable Rope

Supinating Curl using Cable Rope

The Supinating Curl using Cable Rope is a great exercise for working the biceps muscles. It is also a great exercise for building muscle size and strength.

Advantages of Supinating Curl using Cable Rope

The main advantage of the Supinating Curl using Cable Rope is that it works the biceps muscles. This means that they are the only muscles working during the exercise.

Another advantage of the Supinating Curl using Cable Rope is that it allows you to use a heavy weight. This makes it an ideal exercise for building muscle size and strength.

How to do it:

1) Start by standing with your feet shoulder-width apart and your arms at your sides.

2) Attach a single-arm handle to a low pulley and then grasp the handle with your palm facing up.

3) Curl the weight up to your chest and squeeze your biceps muscle at the top of the curl.

4) Lower the weight back down to your starting position and repeat for 8-12 reps.

5) Be sure to use a weight that is heavy enough to challenge your muscles, but not so heavy that you can’t maintain good form.

Hammer Curl Cable

Hammer Curl Cable

The Hammer Curl Cable is a great exercise for working the biceps muscles. It is also a great exercise for building muscle size and strength.

Advantages of Hammer Curl Cable

The main advantage of the Hammer Curl Cable is that it works the biceps muscles. This means that they are the only muscles working during the exercise.

Another advantage of the Hammer Curl Cable is that it allows you to use a heavy weight. This makes it an ideal exercise for building muscle size and strength.

How to do it:

1) Start by standing with your feet shoulder-width apart and your arms at your sides.

2) Attach a single-arm handle to a low pulley and then grasp the handle with your palm facing up.

3) Curl the weight up to your chest and squeeze your biceps muscle at the top of the curl.

4) Lower the weight back down to your starting position and repeat for 8-12 reps.

5) Be sure to use a weight that is heavy enough to challenge your muscles, but not so heavy that you can’t maintain good form.

Preacher Curl with Dual Cables

Preacher Curl with Dual Cables

The Preacher Curl with Dual Cables is a great exercise for working the biceps muscles. It is also a great exercise for building muscle size and strength.

Advantages of Preacher Curl with Dual Cables

The main advantage of the Preacher Curl with Dual Cables is that it works the biceps muscles. This means that they are the only muscles working during the exercise.

Another advantage of the Preacher Curl with Dual Cables is that it allows you to use a heavy weight. This makes it an ideal exercise for building muscle size and strength.

How to do it:

1) Start by standing with your feet shoulder-width apart and your arms at your sides.

2) Attach a single-arm handle to a low pulley and then grasp the handle with your palm facing up.

3) Curl the weight up to your chest and squeeze your biceps muscle at the top of the curl.

4) Lower the weight back down to your starting position and repeat for 8-12 reps.

5) Be sure to use a weight that is heavy enough to challenge your muscles, but not so heavy that you can’t maintain good form.

Suspension Curl TRX

Suspension Curl TRX

The Suspension Curl TRX is a great exercise for working the biceps muscles. It is also a great exercise for building muscle size and strength.

Advantages of Suspension Curl TRX

The main advantage of the Suspension Curl TRX is that it works the biceps muscles. This means that they are the only muscles working during the exercise.

Another advantage of the Suspension Curl TRX is that it allows you to use a heavy weight. This makes it an ideal exercise for building muscle size and strength.

How to do it:

1) Start by standing with your feet shoulder-width apart and your arms at your sides.

2) Attach a single-arm handle to a low pulley and then grasp the handle with your palm facing up.

3) Curl the weight up to your chest and squeeze your biceps muscle at the top of the curl.

4) Lower the weight back down to your starting position and repeat for 8-12 reps.

5) Be sure to use a weight that is heavy enough to challenge your muscles, but not so heavy that you can’t maintain good form.

Reverse Curl EZ-Bar

Reverse Curl EZ-Bar

The Reverse Curl EZ-Bar is a great exercise for working the biceps muscles. It is also a great exercise for building muscle size and strength.

Advantages of Reverse Curl EZ-Bar

The main advantage of the Reverse Curl EZ-Bar is that it works the biceps muscles. This means that they are the only muscles working during the exercise.

Another advantage of the Reverse Curl EZ-Bar is that it allows you to use a heavy weight. This makes it an ideal exercise for building muscle size and strength.

How to do it:

1) Start by standing with your feet shoulder-width apart and your arms at your sides.

2) Attach a single-arm handle to a low pulley and then grasp the handle with your palm facing up.

3) Curl the weight up to your chest and squeeze your biceps muscle at the top of the curl.

4) Lower the weight back down to your starting position and repeat for 8-12 reps.

5) Be sure to use a weight that is heavy enough to challenge your muscles, but not so heavy that you can’t maintain good form.

Curl Zottman

Curl Zottman

The Curl Zottman is a great exercise for working the biceps muscles. It is also a great exercise for building muscle size and strength.

Advantages of Curl Zottman

The main advantage of the Curl Zottman is that it works the biceps muscles. This means that they are the only muscles working during the exercise.

Another advantage of the Curl Zottman is that it allows you to use a heavy weight. This makes it an ideal exercise for building muscle size and strength.

How to do it:

1) Start by standing with your feet shoulder-width apart and your arms at your sides.

2) Attach a single-arm handle to a low pulley and then grasp the handle with your palm facing up.

3) Curl the weight up to your chest and squeeze your biceps muscle at the top of the curl.

4) Lower the weight back down to your starting position and repeat for 8-12 reps.

5) Be sure to use a weight that is heavy enough to challenge your muscles, but not so heavy that you can’t maintain good form.

Bent-Over Barbell Row

Bent-Over Barbell Row

The Bent-Over Barbell Row is a great exercise for working the biceps muscles. It is also a great exercise for building muscle size and strength.

Advantages of Bent-Over Barbell Row

The main advantage of the Bent-Over Barbell Row is that it works the biceps muscles. This means that they are the only muscles working during the exercise.

Another advantage of the Bent-Over Barbell Row is that it allows you to use a heavy weight. This makes it an ideal exercise for building muscle size and strength.

How to do it:

1) Start by standing with your feet shoulder-width apart and your arms at your sides.

2) Grasp a barbell with your palms facing down and your hands shoulder-width apart.

3) Bend at the waist and lower your torso until it is parallel to the floor.

4) From this position, row the barbell up to your chest and squeeze your biceps muscles at the top of the lift.

5) Lower the barbell back down to your starting position and repeat for 8-12 reps.

6) Be sure to use a weight that is heavy enough to challenge your muscles, but not so heavy that you can’t maintain good form.

Seated Underhand Row

Seated Underhand Row

The Seated Underhand Row is a great exercise for working the biceps muscles. It is also a great exercise for building muscle size and strength.

Advantages of Seated Underhand Row

The main advantage of the Seated Underhand Row is that it works the biceps muscles. This means that they are the only muscles working during the exercise.

Another advantage of the Seated Underhand Row is that it allows you to use a heavy weight. This makes it an ideal exercise for building muscle size and strength.

How to do it:

1) Start by sitting on a bench with your feet shoulder-width apart and your arms at your sides.

2) Grasp a barbell with your palms facing down and your hands shoulder-width apart.

3) Bend at the waist and lower your torso until it is parallel to the floor.

4) From this position, row the barbell up to your chest and squeeze your biceps muscles at the top of the lift.

5) Lower the barbell back down to your starting position and repeat for 8-12 reps.

6) Be sure to use a weight that is heavy enough to challenge your muscles, but not so heavy that you can’t maintain good form.

Straight Bar with Reverse Curl

Straight Bar with Reverse Curl

The Straight Bar with Reverse Curl is a great exercise for working the biceps muscles. It is also a great exercise for building muscle size and strength.

Advantages of Straight Bar with Reverse Curl

The main advantage of the Straight Bar with Reverse Curl is that it works the biceps muscles. This means that they are the only muscles working during the exercise.

Another advantage of the Straight Bar with Reverse Curl is that it allows you to use a heavy weight. This makes it an ideal exercise for building muscle size and strength.

How to do it:

1) Start by standing with your feet shoulder-width apart and your arms at your sides.

2) Grasp a barbell with your palms facing up and your hands shoulder-width apart.

3) Bend at the waist and lower your torso until it is parallel to the floor.

4) From this position, row the barbell up to your chest and squeeze your biceps muscles at the top of the lift.

5) Lower the barbell back down to your starting position and repeat for 8-12 reps.

6) Be sure to use a weight that is heavy enough to challenge your muscles, but not so heavy that you can’t maintain good form.

Dumbbell Curl Twisting

Dumbbell Curl Twisting

The Dumbbell Curl Twisting is a great exercise for working the biceps muscles. It is also a great exercise for building muscle size and strength.

Advantages of Dumbbell Curl Twisting

The main advantage of the Dumbbell Curl Twisting is that it works the biceps muscles. This means that they are the only muscles working during the exercise.

Another advantage of the Dumbbell Curl Twisting is that it allows you to use a heavy weight. This makes it an ideal exercise for building muscle size and strength.

How to do it:

1) Start by standing with your feet shoulder-width apart and your arms at your sides.

2) Grasp a dumbbell in each hand with your palms facing your thighs.

3) Bend at the waist and lower your torso until it is parallel to the floor.

4) From this position, curl the dumbbells up to your chest and twist your wrists so that your palms face forward at the top of the lift.

5) Lower the dumbbells back down to your starting position and repeat for 8-12 reps.

6) Be sure to use a weight that is heavy enough to challenge your muscles, but not so heavy that you can’t maintain good form.

Dumbbell Spider Curl Prone

Dumbbell Spider Curl Prone

The Dumbbell Spider Curl Prone is a great exercise for working the biceps muscles. It is also a great exercise for building muscle size and strength.

Advantages of Dumbbell Spider Curl Prone

The main advantage of the Dumbbell Spider Curl Prone is that it works the biceps muscles. This means that they are the only muscles working during the exercise.

Another advantage of the Dumbbell Spider Curl Prone is that it allows you to use a heavy weight. This makes it an ideal exercise for building muscle size and strength.

How to do it:

1) Start by lying face down on a bench with your feet shoulder-width apart and your arms at your sides.

2) Grasp a dumbbell in each hand with your palms facing your thighs.

3) Bend at the waist and lower your torso until it is parallel to the floor.

4) From this position, curl the dumbbells up to your chest and twist your wrists so that your palms face forward at the top of the lift.

5) Lower the dumbbells back down to your starting position and repeat for 8-12 reps.

6) Be sure to use a weight that is heavy enough to challenge your muscles, but not so heavy that you can’t maintain good form.

Row in reverse

Row in reverse

The Row in reverse is a great exercise for working the biceps muscles. It is also a great exercise for building muscle size and strength.

Advantages of Row in reverse

The main advantage of the Row in reverse is that it works the biceps muscles. This means that they are the only muscles working during the exercise.

Another advantage of the Row in reverse is that it allows you to use a heavy weight. This makes it an ideal exercise for building muscle size and strength.

How to do it:

1) Start by standing with your feet shoulder-width apart and your arms at your sides.

2) Grasp a barbell with your palms facing up and your hands shoulder-width apart.

3) Bend at the waist and lower your torso until it is parallel to the floor.

4) From this position, curl the barbell up to your chest and twist your wrists so that your palms face forward at the top of the lift.

5) Lower the barbell back down to your starting position and repeat for 8-12 reps.

6) Be sure to use a weight that is heavy enough to challenge your muscles, but not so heavy that you can’t maintain good form.

Meadows Lane Cur

Meadows Lane Cur

The Meadows Lane Curl is a great exercise for working the biceps muscles. It is also a great exercise for building muscle size and strength.

Advantages of Meadows Lane Curl

The main advantage of the Meadows Lane Curl is that it works the biceps muscles. This means that they are the only muscles working during the exercise.

Another advantage of the Meadows Lane Curl is that it allows you to use a heavy weight. This makes it an ideal exercise for building muscle size and strength.

How to do it:

1) Start by standing with your feet shoulder-width apart and your arms at your sides.

2) Grasp a barbell with your palms facing up and your hands shoulder-width apart.

3) Bend at the waist and lower your torso until it is parallel to the floor.

4) From this position, curl the barbell up to your chest and twist your wrists so that your palms face forward at the top of the lift.

5) Lower the barbell back down to your starting position and repeat for 8-12 reps.

6) Be sure to use a weight that is heavy enough to challenge your muscles, but not so heavy that you can’t maintain good form.

Dumbbell Curl Decrease

Dumbbell Curl Decrease

The Dumbbell Curl Decrease is a great exercise for working the biceps muscles. It is also a great exercise for building muscle size and strength.

Advantages of Dumbbell Curl Decrease

The main advantage of the Dumbbell Curl Decrease is that it works the biceps muscles. This means that they are the only muscles working during the exercise.

Another advantage of the Dumbbell Curl Decrease is that it allows you to use a heavy weight. This makes it an ideal exercise for building muscle size and strength.

How to do it:

1) Start by standing with your feet shoulder-width apart and your arms at your sides.

2) Grasp a dumbbell in each hand with your palms facing your thighs.

3) Bend at the waist and lower your torso until it is parallel to the floor.

4) From this position, curl the dumbbells up to your chest and twist your wrists so that your palms face forward at the top of the lift.

5) Lower the dumbbells back down to your starting position and repeat for 8-12 reps.

6) Be sure to use a weight that is heavy enough to challenge your muscles, but not so heavy that you can’t maintain good form.

7) To make this exercise more challenging, you can increase the weight or decrease the amount of time that you rest between sets.

Rowing Cables While Seated

Rowing Cables While Seated

The Rowing Cables While Seated is a great exercise for working the biceps muscles. It is also a great exercise for building muscle size and strength.

Advantages of Rowing Cables While Seated

The main advantage of the Rowing Cables While Seated is that it works the biceps muscles. This means that they are the only muscles working during the exercise.

Another advantage of the Rowing Cables While Seated is that it allows you to use a heavy weight. This makes it an ideal exercise for building muscle size and strength.

How to do it:

1) Start by sitting on a bench with your back straight and your feet shoulder-width apart.

2) Grasp a cable handle in each hand with your palms facing your thighs.

3) Bend at the waist and lower your torso until it is parallel to the floor.

4) From this position, curl the handles up to your chest and twist your wrists so that your palms face forward at the top of the lift.

5) Lower the handles back down to your starting position and repeat for 8-12 reps.

6) Be sure to use a weight that is heavy enough to challenge your muscles, but not so heavy that you can’t maintain good form.

7) To make this exercise more challenging, you can increase the weight or decrease the amount of time that you rest between sets.

Bicep exercises at home

Bicep exercises at home

There are plenty of exercises you can do at home to work your biceps without any equipment.

One-arm row:

1) Start in a bent-over position with one hand on a stable surface and the other holding a weight.

2) Bend your elbow and pull the weight up to your side, keeping your upper arm close to your body.

3) Lower the weight back down and repeat for 8-12 reps before switching sides.

Curl-ups:

1) Start lying on your back with your arms at your sides and a weight in each hand.

2) Curl your torso up so that you are sitting up straight, then curl your weights up to your shoulders.

3) Lower the weights back down and repeat for 8-12 reps.

4) To make this exercise more challenging, you can increase the weight or decrease the amount of time that you rest between sets.

F.A.Q best biceps exercises:

How many exercises should I do for biceps?

Choose three to four distinct biceps exercises and do each for three sets of 12 repetitions when creating a regimen.

You may also do them in a circuit, going from one bicep exercise to the next without stopping. You’ll probably need to go lighter for this, but the burn will be noticeable.

How long biceps get bigger?

It usually takes 6-8 weeks for you to see a difference in the look of your arms.

Around the 12-week point, you should expect to see more noticeable improvements, particularly if you didn’t have much muscle mass in the region before!

Are push ups good for biceps?

Push-ups strengthen the chest, shoulders, upper and middle back, biceps, triceps, and the region on the side of the chest behind your upper arm.

Although this exercise will primarily develop the aforementioned muscles, various types of push-ups may target other muscle groups.

Why my biceps are not growing?

People make two common workout mistakes that prevent their biceps from expanding.

Overtraining of the biceps (sometimes inadvertently) and a lack of variety in training approaches are two of them. Adding more biceps-focused workouts and attempting numerous biceps exercises is ineffective.

Conclusion:

Arm day is one of the most popular days at the gym, and with good reason! The biceps are some of the most visible muscles in your body, so it’s natural to want them looking their best.

In this post, we’ve outlined four exercises that will help you achieve toned and defined arms. We hope you enjoy these exercises – give them a try and let us know how they work for you!

Field John

If you are an avid believer in health and fitness and want to do something for your team, I can help. As the founder of Field Goals Fitness, I lead a collective of health and fitness professionals dedicated to helping Australians lead a more active and healthier lifestyle. With a warm, friendly, and supportive approach that gets results, I enjoy helping individuals & organisations achieve sustainable success with their health and fitness goals. Certifying as a Personal Trainer in 2009, was a turning point in my life. I had spent 14 years in the corporate world in Business Development roles and decided to take all that I had learnt in sales and marketing and start my own business.

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