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May 13, 2021 · Learn how to target your biceps with barbell, cable, dumbbell, and bodyweight curls, as well as chin-ups and rows. Find out the best variations, tips, and workouts for big arms.
- Triceps
Why it's on the list: If you've read our 10 Best Exercises...
- Chest
There are dozens of exercises you could do on chest day (the...
- Abs
Why it's on the list: Ab exercises with added resistance...
- Shoulders
Why it's on the list: What the heck is a row doing in an...
- Legs
In your workout: Hack squats are typically done after...
- Twisting That Pinky Up
It becomes obvious once you perform the exercises, but it's...
- Zottman Curl
Zottman Curl - 10 Best Biceps Exercises for Building Muscle...
- Dumbbell Biceps Curl
The dumbbell biceps curl is a single-joint exercise for...
- L-sit Chin-Up
The L-sit chin-up is an exercise targeting the back, biceps,...
- Palms-out Incline Curl
The palms-out incline biceps curl is an exercise targeting...
- Triceps
- 16 Best Biceps Exercises
- Preacher Curl
- Hammer Curl
- Bayesian Curl
- Zottman Curl
- Concentration Curl
- Barbell Curl
- Chin-Up
- Incline Dumbbell Curl
- Spider Curl
Curling on a preacher benchlengthens the exercise’s effective range of motion. “Leaning your arm against an angled pad causes gravity to apply tension on the bottom half of the curl,” explains Dickson. You can enhance the preacher curlfurther by working with one arm at a time — the single-arm preacher curl allows you to stretch your biceps out a bi...
[Related: The Best Bodyweight Biceps Exercises You Can Do] The hammer curltargets both the biceps brachii and brachialis, as well as the brachioradialis muscle on the forearm, for more overall thickness. This will be advantageous whether you’re looking to build out your physique or craft a strong grip to support massive deadlifts.
To perform the Bayesian curl, you need to stand facing away from the cable tower. This setup allows you the same benefits of the incline dumbbell curl — a greater stretch due to a longer range of motion — coupled with the consistent resistance of the cables, which keeps tension on the muscle throughout the entire movement.
[Related: How To Do the Reverse Curl for Biceps & Forearms] If you want to build bigger biceps, you need forearms that can support all that extra weight. Enter the Zottman curl— it might take you a minute to get used to the movement pattern here. But once you’ve gotten the hang of the rhythm, you’ll feel your forearms fighting on the eccentric whil...
[Read More: Arnold Schwarzenegger’s Arm Workout, Explained and Remixed for All] The concentration curl is all about feeling your biceps work. Lifting with one arm lets you concentrateon engaging your biceps one at a time. Plus, you’ll allow your weaker arm to play catch-up with your dominant arm if there’s an imbalance at play.
The barbell curlis a classic biceps-builder. This exercise targets the biceps and can increase serious strength and size to the entire muscle when done correctly. You can curl more weight with the barbell curl than other curl variations as you lift a singular implement with both hands.
The chin-up can induce serious muscle growth of the biceps (and back) with nothing but a pull-up bar. If you have a door-mounted pull-up bar in your home gym, then that’s all you need to bang out sets of chin-ups. Since you’re working with your entire body weight, your biceps are exposed to loads heavier than you can lift with a barbell.
To perform the incline dumbbell curl, you’ll need to lie back on an incline gym bench. Curling from an incline takes the momentum out of the equation so that the lifter can’t cheat the weight up. Secondly, curling with lengthened, extended arms creates a longer range of motion, ultimately making this curl variation more effective.
If you’re afraid of the creature this biceps curl variation is named after, don’t worry — no arachnids need to join in the fun. The spider curlprovides a chest support so you don’t sway back-and-forth as you curl, ensuring that your biceps alone do all the work.
Apr 2, 2024 · Learn how to train your biceps with different equipment and variations, from barbell curls to preacher curls. Find out the anatomy and function of the biceps and how to maximize your gains.
- Incline Dumbbell Hammer Curl. You rated these curls number 1! The incline bench position increases the stretch on the long head of the biceps muscle and also locks your body against the bench so you can't cheat more weight during reps by rocking backward.
- Incline Inner-Biceps Curl. This exercise also stretches the long head of the biceps. The more horizontal the bench during your workout, the more the long head of the muscle will be stretched during reps.
- Standing Concentration Dumbbell Curl. Concentration curls place the arm in front of the body with a bent elbow and a rotation in the shoulder.
- EZ-Bar Curl. A lot of people think the EZ-bar curl is the best all-around addition to your biceps workout. It engages both the short and long heads of the biceps muscle and for some people it's a lot more comfortable on the joints and forearms than a straight barbell!
Aug 17, 2023 · These biceps exercises will help you build muscle and get bigger arms. Here are the best biceps-building moves to add your workouts, plus bicep training tips.
- 11 min
- Ebenezer Samuel, C.S.C.S.,Brett Williams, NASM
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Learn how to train your biceps with different exercises that target all three functions and three areas of the biceps muscle. Get the best biceps workout for muscle growth with tips, techniques and examples from Jeff Cavaliere MSPT, CSCS.
Learn biceps muscle anatomy, functions, and strength curve, and how to train them with the best exercises. Find out the best big exercise, the big exercise, and the best dumbbell exercise for biceps growth.
