If you want to build bigger and stronger arms, you need to work your biceps. The biceps are the muscles on the front of your upper arm that help you bend your elbow and rotate your forearm. They also play a role in pulling movements like chin-ups and rows.
There are many biceps exercises you can do at home or at the gym, but some are more effective than others. In this article, we will show you the best biceps exercises for greater growth and how to perform them correctly.
Barbell Curl
The barbell curl is a classic biceps exercise that allows you to lift heavy weights and overload your muscles. It targets both the short and long heads of the biceps equally, but you can change the emphasis by adjusting your grip width. A wider grip will work more on the short head, while a narrower grip will work more on the long head.
To do a barbell curl, grab a barbell with an underhand grip, slightly wider than your shoulders. Stand up straight with your feet shoulder-width apart and your arms fully extended. Pull your shoulders back and keep your elbows close to your body. Curl the bar up toward your chest, squeezing your biceps at the top. Lower the bar slowly and repeat.
Chin-Up
The chin-up is not only a great back exercise, but also a great biceps exercise. It works both the biceps and the brachialis, a muscle that lies beneath the biceps and adds thickness to your arm. It also engages your core and stabilizer muscles.
To do a chin-up, grab a pull-up bar with an underhand grip, slightly wider than your shoulders. Hang from the bar with your arms fully extended and your legs crossed behind you. Pull yourself up until your chin is above the bar, keeping your elbows close to your body.Lower yourself slowly and repeat.
EZ-Bar Preacher Curl
The EZ-bar preacher curl is a variation of the regular curl that isolates the biceps and prevents cheating. It works mainly on the long head of the biceps, which gives your arm a peak shape. It also reduces the stress on your wrists and elbows.
To do an EZ-bar preacher curl, grab an EZ-bar with an underhand grip, slightly wider than your shoulders. Sit on a preacher bench and place your upper arms on the pad. Hold the bar in front of you with your arms fully extended. Curl the bar up toward your forehead, keeping your upper arms still.Lower the bar slowly and repeat.
Hammer Curl
The hammer curl is another variation of the regular curl that works on both the biceps and the brachialis. It also works on the brachioradialis, a muscle that runs along the outside of your forearm and helps with elbow flexion and forearm rotation.
To do a hammer curl, grab a pair of dumbbells with a neutral grip (palms facing each other). Stand up straight with your feet shoulder-width apart and your arms at your sides. Curl one dumbbell up toward your shoulder, keeping your elbow close to your body and your palm facing inward.Lower the dumbbell slowly and repeat with the other arm.
Incline Dumbbell Curl
The incline dumbbell curl is another way to isolate the biceps and stretch them fully at the bottom of each rep. It works more on the long head of the biceps, which is responsible for shoulder flexion.
To do an incline dumbbell curl, grab a pair of dumbbells with an underhand grip and sit on an incline bench set at 45 degrees. Let your arms hang down by your sides with your palms facing forward. Curl one dumbbell up toward your shoulder, keeping your elbow close to your body and rotating your forearm outward.Lower the dumbbell slowly and repeat with the other arm.
Conclusion
These are some of the best biceps exercises you can do to build bigger and stronger arms. You can include them in your arm workout or mix them with other exercises for different muscle groups. Remember to use proper form, lift challenging weights, and rest enough between sets and workouts.
If you want more tips on how to train your biceps or other muscles, check out our videos on YouTube channel MetheMemon.
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