Do 10 exercises and Get Bigger Biceps

Do 10 exercises and Get Bigger Biceps: Best Bicep Workout – We all want bigger biceps. Well, most of us do. They look great in a fitted white t-shirt, look even better out of them, and help compliment a well-defined torso. Yes, some people will say exercising your biceps in isolation is stupid. We understand, but some days we just long for the pump. And you know what? There’s no shame in that.

Biceps workout – Do 15 exercises and Get Bigger Biceps

So rather than beat around the bush, let’s get straight to it. If you want to build bigger biceps, these 10 exercises will help get you there. Perform them properly, and it won’t just be your biceps that start to bulge, your overall health will see an improvement, too.

So there you have it: bulging biceps can actually improve your health. So tell that to the next person who smirks at you when they see you on your third set of curls.

What is Biceps?

The biceps is a muscle on the front part of the upper arm. The biceps include a “short head” and a “long head” that work as a single muscle. The biceps are attached to the arm bones by tough connective tissues called tendons.

 

How to Get Bigger Biceps: Attack From All Angles – Biceps workout

Should you be new to the world of bicep workouts, you’ll soon find out that adding mass to the muscle group is a challenging premise. That does not mean that it’s impossible to develop a killer set of biceps, rather that it will require some strict commitment to specialized and isolated bicep exercises. But before we get into the best bicep exercises for you to build the ideal upper body, you should learn what to look out for.

Biceps Workout

1. Cable Reverse Curl

Level: Intermediate
Equipment Required: Cable Machine

 

Video Tutorial:

Steps:

• Start off by grabbing onto a cable bar with a shoulder-width overhand grip.
• Keep your elbows down to your side and then raise the bar up towards your face, squeezing and isolating the biceps.
• Hold this position for a count and then return back to the starting position.
• Repeat for as many reps and sets as desired.

2. Cable Preacher Curl

Level: Beginner
Equipment Required: Cable Machine

 

Video Tutorial:

Steps:

• Position a preacher bench two feet in front of a pulley machine.
• Attach a straight bar to the low pulley.
• Sit on the preacher bench and position your elbows and upper arms firmly on top of the bench pad. Ask someone to hand you the bar from the low pulley.
• Grab the bar and fully extend your arms on top of the preacher’s bench pad. This is the starting position.
• Pull the weight up towards your shoulder, squeezing your biceps hard at the top of the movement. Exhale as you do so, holding for a second at the top.
• Slowly lower the weight to the starting position.
• Repeat for the desired number of reps.

 

3. Dumbbell Hammer Preacher Curl

Level: Beginner
Equipment Required: Dumbbell, Machine

 

Video Tutorial:

Steps:

• Start off by adjusting the seat of the bench so your arms are level with the top of the bench.
• Grab a dumbbell in each hand with your palms facing each other, shoulder-width distance apart and extend your arms fully along the bench.
• Keeping your arms and elbows on the bench at all times, curl the dumbbells up towards your head, squeezing and isolating the bicep.
• Hold for a count and then lower the bar back to starting position.
• Repeat for as many reps and sets as desired.

 

4. Alternating Dumbbell Hammer Curl

Level: Beginner
Equipment Required: Dumbbell

 

Video Tutorial:

Steps:

• Stand straight with your torso in an upright position. Hold a dumbbell in each hand at arm’s length, keeping your elbows close to your torso.
• Your palms of your hands should be facing toward your torso. This is your starting position for the exercise.
• Keeping your upper arms stationary, curl the right dumbbell forward. As your bicep contracts, breathe out. Continue the motion until your bicep is completely contracted and the dumbbell is at shoulder height. Hold this position for a second while squeezing your bicep. Only your forearm should be moving.
• Slowly start to move the dumbbells back to your starting position. Breathe in while doing so.
• Repeat the movement with your left hand. This completes one repetition.
• Repeat the process for the recommended number of repetitions.

 

5. Standing Barbell Curls

Level: Beginner
Equipment Required: Barbell

 

Video Tutorial:

Steps:

• Stand. Keep your back straight and take an underhand grip on the bar with your hands slightly more than shoulder-width apart.
• Inhale, then curl the barbell.
• Contract the gluteal, abdominal, and back muscles isometrically to avoid torso swing.
• Exhale as you complete the movement.

 

6. Standing High Pulley Curl

Level: Intermediate
Equipment Required: Cable Machine

 

Video Tutorial:

Steps:

• Stand between the pulleys, spread your arms, and grasp the high pulley handles with an underhand grip.
• Inhale and curl the handles toward your head.
• Exhale as you complete the movement.

 

7. One Arm Low Pulley Curls

Level: Intermediate
Equipment Required: Cable Machine

 

Video Tutorial:

Steps:

• Stand facing opposite to the machine and grasp the handle with an underhand grip.
• Inhale and curl the pulley handle.
• Exhale as you complete the movement.

 

8. Reverse Grip Barbell Curl

Level: Beginner
Equipment Required: Barbell

 

Video Tutorial:

Steps:

• Stand with your feet slightly apart and your arms straight, using an overhand grip (thumbs toward each other).
• Inhale and curl the bar.
• Exhale as you complete the movement.

 

9. Standing Hammer Curl

Level: Beginner
Equipment Required: Dumbbell

 

Video Tutorial:

Steps:

• Stand or sit. Grasp a dumbbell in each hand with your palms facing inward.
• Inhale and curl the dumbbells to your shoulders, either simultaneously or alternately.
• Exhale as you complete the movement.

 

10. Cable Biceps Curl

Level: Beginner
Equipment Required: Cable Machine

 

Video Tutorial:

Steps:

• Start off by attaching a short bar to a cable pulley at the bottom of the machine then stand with your feet shoulder-width apart, abs tight, and knees bent slightly.
• Grab the bar with a close underhand grip, lower your arms down towards your thighs and then, by bending through your elbows, raise the bar up towards your upper chest.
• Once at the top position, squeeze your biceps and hold for a count.
• Return back to the starting position and repeat for as many reps and sets as desired.

 

11. Concentration Curls

Level: Beginner
Equipment Required: Dumbbell, Bench

 

Video Tutorial:

Steps:

• Sit on a bench. Hold a dumbbell with an underhand grip and rest your elbow on the inner side of your thigh.
• Inhale and curl the dumbbell.
• Exhale as you complete the movement

 

12. One Arm Dumbbell Preacher Curl

Level: Beginner
Equipment Required: Dumbbell, Machine

 

Video Tutorial:

Steps:

• Start off by taking a preacher bench and adjusting the seat so that your arm is level with the top of the bench.
• Grab a dumbbell with an underhand (palms up) grip and rest your arm against the bench with your arm extended fully down.
• Slowly curl the dumbbell up towards your head, keeping your arm on the bench at all times, until you reach the top position.
• Hold for a count, squeezing and isolating your bicep, and return back to the starting position.

 

13. Standing Dumbbell Curl

Level: Beginner
Equipment Required: Dumbbell

 

Video Tutorial:

Steps:

• Stand by holding a dumbbell in each hand with your palms facing inward.
• Inhale and raise one arm at a time, turning the palm up.
• Raise your elbow to continue curling the dumbbell.

 

14. Incline Dumbbell Biceps Curl

Level: Beginner
Equipment Required: Dumbbell

 

Video Tutorial:

Steps:

• Start off by sitting on an incline bench with your feet firmly on the floor in front of you and grabbing a dumbbell with your palms facing up.
• Bring your arms down to your sides, keeping your wrists as straight as possible, raise your wrists to your shoulders.
• Concentrate on squeezing your biceps as you raise your arms.
• Repeat for as many reps and sets as desired.

 

15. Barbell Preacher Curl

Level: Beginner
Equipment Required: Barbell, Machine

 

Video Tutorial:

Steps:

• Stand or sit with your arms resting on the bench.
• Inhale and curl the bar.
• Exhale as you complete the movement.

 

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