How To Grow Your Biceps With These 7 Exercises!
These exercises will promote growth and definition. Implement these exercises with intensity and heavy weights to see results! It's important to get a nice good stretch and contraction when training the biceps. Time under tension is also advised.
Incline Dumbbell Curl
If you really want to add some size to that bicep bulge, one of the best bicep exercises to test out is the Incline Dumbbell Curl. This variation helps to strengthen the upper section of your biceps brachii, helping you to achieve that large muscle growth you’ve been chasing.
To perform the Alternating Incline Dumbbell Curl properly;
- On an incline bench, lie back with a dumbbell in each hand and palms facing forward.
- Keeping your elbow and shoulder stationary, slowly lift one weight to the front of your shoulder.
- Pause, squeezing your bicep at the top.
- Slowly reverse the movement to return to start.
Alternating Hammer Curl
Hammer Curl is a favorite among bodybuilders and strongmen alike. Put simply, the Hammer Curl allows you to switch muscle groups, strengthening your biceps brachialis, a deeper muscle that will aid in overall strength and shape. To perform a Seated Alternating Hammer Curl;
- Sit on a 90-degree bench with a dumbbell in each hand, palms facing in toward your body and arms extended straight toward the floor.
- Keeping your elbow and shoulder stationary, slowly lift one weight to the front of your shoulder.
- Pause, squeezing your bicep at the top.
- Slowly reverse the movement to return to start.
Reverse Barbell Curl
Reverse Barbell Curl is a great way to get your bicep muscles working, but remember, you don’t need to go heavy with these ones. Lightweights will definitely do the trick. To perform Standing Reverse Barbell Curls;
- Stand with feet shoulder-width apart, arms straight to the floor, shoulders back, while holding a barbell with both hands.
- Keeping your elbows and shoulders stationary, slowly lift the weight to the front of your shoulders.
- Pause, squeezing your biceps at the top
- Slowly reverse the movement to return to start.
Cable Curl
Forget what you think you know about cable-work. Cables are actually a great way to work out different sections of your body, in particular, the bicep brachioradialis. The Standing Cable Curl allows you to keep consistent resistance, increasing the strain on your muscles and giving you a far more efficient bicep workout. To perform Standing Cable Curls;
- Stand with feet shoulder-width apart facing a cable machine with the machine’s handle on the lowest setting.
- Hold the handle with both hands palm facing forward and arms extended straight to the floor.
- Keeping your elbows and shoulders stationary, slowly lift the weight to the front of your shoulders.
- Pause, squeezing your biceps at the top
- Slowly reverse the movement to return to start.
Concentration Curl
An isolated bicep exercise, the Concentration Curl allows you to focus solely on building significant muscle mass to the core section of your upper arm. You will need a dumbbell for this one and while going heavy is always helpful in building muscle, it pays to do as the name suggests and concentrate on the contraction. To perform a Concentration Curl;
- Sit on the bench and spread your legs.
- Rest the arm holding the dumbbell on the same side leg, just below the knee, with the weight hanging between your legs.
- Place your off-hand on your thigh to keep your torso upright and stable.
- Curl the weight up.
- Pause, squeezing your biceps at the top
- Slowly reverse the movement to return to start.
- Repeat on the opposite side.
Cable Flex Curl
the Cable Flex Curl is a great way to keep tension on your biceps while alternating flexed muscles. Even just holding your arms in this position will give you a bicep workout, however, the added flex will throw your muscles into overdrive. To perform Cable Flex Curls;
- Stand between two weight stacks of a cable crossover station.
- Grab a high-pulley handle in each hand.
- Hold your arms out to the sides, parallel to the floor.
- Curl one hand toward your head, without moving your right arm.
- Slowly straighten your left arm.
- Repeat the move with the opposite arm.
Preacher Curl
This isolated movement is fantastic for stability and upper arm mobility. To perform Preacher Curls;
- Hold a barbell with your hands six inches apart.
- Rest your upper arms on the sloping pad of a preacher bench with your elbows slightly bent.
- Bend your elbows and curl the bar toward your shoulders, without moving your upper arms.
- Pause, squeezing your biceps at the top
- Slowly reverse the movement to return to start.
Bicep Workout Tips
- Time under tension is important. Focus on tension, the mind to muscle connection
- Make sure to lift heavy and with intensity. Lightweights can be used too, but techniques must prioritize. Intensity is key.
- Train biceps 2/3x out the week
- Switch it up. Use different tools. Resistance bands, dumbbells, barbells, plates, kettlebells, etc. All equipment plays a different role in your muscles.
- Don't overwork your arms. Overworking your biceps can hinder growth. So, remember, don't annihilate your biceps, stimulate them for growth.
- Focus on Unilateral exercises. Focusing on one part of the body. Not using two arms at once. Single bicep curls for example instead of using both arms at the same time. This will give you more time and attention to focus on laggy body parts.
- Focus and Prioritize on Strict and Proper FORM! Not all the exercises have to be done very strictly, but at least have proper form. As in; Don't swing weights, don't be an idiot, focus on the targeted muscle, use momentum if needed.
- Record your progression
- Certain back and other exercises may involve your biceps, be aware.