Building bigger and stronger biceps is a goal for many fitness enthusiasts, whether they are bodybuilders, athletes, or just regular gym-goers. However, with so many bicep exercises to choose from, it can be overwhelming to decide which ones to include in your workout routine. In this article, we will highlight the top 10 bicep exercises that are most effective for building size and strength.
1. Barbell curls
This classic exercise targets the entire bicep muscle and is a great way to build overall size and strength. To perform barbell curls, stand with your feet shoulder-width apart and hold a barbell with an underhand grip. Curl the barbell towards your chest, keeping your elbows close to your body. Lower the weight back down and repeat for reps.
2. Hammer curls
This exercise targets the brachialis muscle, which lies underneath the biceps and can help add overall size to the arms. Hold a dumbbell in each hand with your palms facing each other. Curl the weights towards your shoulders, keeping your elbows close to your body. Lower the weights back down and repeat for reps.
3. Preacher curls
This exercise isolates the biceps and can help build peak bicep muscle. Sit on a preacher bench with your arms resting on the pad. Hold a barbell with an underhand grip and curl the weight towards your chest. Lower the weight back down and repeat for reps.
4. Concentration curls
This exercise targets the bicep muscle in a very focused way and can help build definition in the arms. Sit on a bench with a dumbbell in one hand. Rest your elbow on your thigh and curl the weight towards your shoulder. Lower the weight back down and repeat for reps before switching sides.
5. Cable curls
This exercise provides constant tension on the biceps and can help build size and definition. Attach a handle to a low pulley cable and stand facing the cable machine. Hold the handle with an underhand grip and curl the weight towards your chest. Lower the weight back down and repeat for reps.
6. Chin-ups
This compound exercise targets the biceps, back, and shoulders and can help build overall upper body strength. Grab a pull-up bar with an underhand grip and pull your body up until your chin is above the bar. Lower your body back down and repeat for reps.
7. Incline dumbbell curls
This exercise targets the long head of the biceps and can help add overall size and definition to the arms. Lie on an incline bench with a dumbbell in each hand. Curl the weights towards your shoulders, keeping your elbows close to your body. Lower the weights back down and repeat for reps.
8. Zottman curls
This exercise targets both the biceps and forearms and can help build overall arm strength. Hold a dumbbell in each hand with your palms facing up. Curl the weights towards your shoulders and then rotate your palms to face down as you lower the weights back down. Repeat for reps
9. Reverse curls
This exercise targets the brachioradialis muscle, which lies on the outer forearm and can help add overall size to the arms. Hold a barbell with an overhand grip and curl the weight towards your chest. Lower the weight back down and repeat for reps.
10. Dumbbell curls
This exercise is similar to barbell curls but allows for a greater range of motion and can help build symmetry in your biceps. Hold a dumbbell in each hand with your arms straight down at your sides. Curl the weights towards your shoulders, keeping your elbows close to your body. Lower the weights back down and repeat for reps.