20 Best Moves For Your Biceps
If you’re even as focused on your appearance as building strength and mass—and there’s nothing wrong
with that—there’s no better place to begin than your biceps. The muscles are composed of an extended
and short head, which group to handle movements like flexing, and curling, that make your arms pop.
The biceps take up a large amount of prime property on the front of your arm, and they are probably the simplest part of your body to indicate off irrespective of matters, or who you’re trying to impress. Whether you rock a shirt or a t-shirt, a powerful set of guns are absolute to make waves.
To help you hone those arms, we created this list of 20 go-to moves to figure your biceps. a number of these are classics; some are new. Some are a grind; some are fun. Some hit the long head of the muscle; some concentrate on the short head.
Pick those you prefer (and maybe some that you just don’t), and use them to pump up your arms—and fill out your sleeves.
Build Your Bicep With This Badass Arm Plan
STANDING BARBELL CURL
This is as basic because it gets. You’ve probably heard serious lifters carrying on about oblivious meatheads seizing space in squat racks to try and do bicep curls, so be mindful when and where you fill up a barbell — but that should not be an excuse to skip out on the move entirely. Barbells allow you to figure both arms simultaneously and evenly, and therefore the position of your grip can allow you to range in on different parts of the muscle.
How to do it: Grab the barbell with an underhand grip, along with your hands positioned about as wide as your hips. to emphasize the inner portion of the bicep, take a wider grip; to focus on the outer a part of the muscle, bring your hands closer together. Start holding the bar at hip height, then squeeze your core and contract your biceps to curve the bar up to shoulder height. Squeeze your biceps at the highest of the movement, then slowly lower the burden back to the starting position, controlling the burden through the eccentric movement. confirm to stay your feet solidly planted throughout the exercise, and do not use your hips to lift the weight.
The concentration curl could be a biceps isolating standard that you’ve got undoubtedly seen performed in exactly about any gym. You’ll rip through reps for volume, or take a cue from the name and specialize in the eccentric portion of the move for even better results.
How to do it: You’ll have a dumbbell and a bench to start out. Sit on the bench, spreading your legs. Rest your arm holding the dumbbell on the identical side leg, just under the knee, so the load hangs down between your legs. Keep your torso upright by stabilizing your off-hand on your thigh. Curl the load up, specializing in squeezing the bicep, pause at the highest, then lower into the initial position.
STANDING RESISTANCE BAND HAMMER CURL
Leave the weights on the rack and provides resistance bands a trial to essentially reap some bicep gains. The bands allow you to figure through the complete range of the motion by offering resistance (get it?) through the eccentric (lowering) a part of the exercise, together with the concentric (curl) lift. The hammer grip, meanwhile, shifts the main target of the work to the brachialis, a lower muscle which will really make your arms look thick.
How to do it: Tread in the middle of a resistance band, gripping one end of the implement in each hand. Hold the band together with your palms parallel to every other. Curl your hands toward your shoulders, maintaining the position of your palms. Squeeze your biceps at the highest of the movement before lowering your hands go into reverse to your sides, maintaining constant tension on the band. Keep your elbows stable and in position at your sides throughout the movement.
STANDING DUMBBELL CURL
In a biceps-focused list like this, you can’t pass over the classic dumbbell curl. So we didn’t.
But we might ask that you simply use a weight that creates sense: If you’re swaying back wildly and contorting your body—especially excessively arching your lower back—to lift the load, you must probably get a lighter pair of dumbbells.
How to do it: Grab a pair of dumbbells and allow them to hang at arm’s length next to your sides. Turn your arms so your palms face forward. Without moving your upper arms, bend your elbows and curl the dumbbells as near your shoulders as you’ll. Pause, then slowly lower the burden back to the starting position. on every occasion, you come back to the starting position, completely straighten your arms.
This bicep move uses smart positioning to extend your arms. The exercise is so effective because you’ll eliminate most of the cheating that happens with other, standing curls, which permit you to use a move to lift up the weights. I recommend that you just pick a weight within the lighter end of what you would possibly typically work with, so you’ll handle the complete challenge.
How to do it: Grab a dumbbell and sit facing forward on an incline bench. Moving only at the elbow, squeeze your biceps to curve the dumbbell high with clean form. ensure to stay your shoulder out of the equation by keeping your back live and engaged.
Take your standard-grip curl and flip it on its side. This small difference within the way you hold the dumbbell helps transfer more of the work from your bicep brachii to your brachialis — a muscle that may make your arms look thicker.
How to do it: Grab a pair of dumbbells and allow them to hang at arm’s length next to your sides together with your palms facing your thighs. Without moving your upper arms, bend your elbows and curl the dumbbells as near your shoulders as you’ll be able to. Pause, then slowly lower the burden back to the starting position. when you come to the starting position, completely straighten your arms.
DECLINE DUMBBELL CURL
Lying chest-down on a bench really isolates the biceps since you are maintaining the maximum amount of tension in your legs and core muscles as you do once you stand. Use various grips during this position to zero in on different parts of your biceps.
How to do it: Grab a pair of dumbbells and against a bench with your chest that’s set to a 45-degree incline. Without moving your upper arms, bend your elbows and curl the dumbbells as near your shoulders as you’ll be able to. Pause, then slowly lower the burden back to the starting position. On every occasion, you come back to the starting position by completely straighten your arms.
INCLINE DUMBBELL CURL
The opposite of the decline variation, you’ll lie on your back, allowing your arms to drop behind your body. This puts an additional challenge on the long head of your biceps because you’re functioning from a deficit — meaning, you’re starting the movement at a degree where you’ve got less leverage than normal.
How to do it: Grab a pair of dumbbells and bonk your back against a bench that’s set to a 45-degree incline. Without moving your upper arms, bend your elbows and curl the dumbbells as near to your shoulders as possible. Pause, then slowly lower the burden back to the starting position. on every occasion, you come to the starting position, completely straighten your arms.
KNEELING SINGLE-ARM CURL
Curling a weight with one arm helps you zero in on weak spots. And performing the biceps exercise in an exceedingly kneeling position will diminish the prospect that you simply use movement to heave the burden up to the highest position.
How to do it: Grab a pair of dumbbells. Hold one dumbbell by your side in your left hand, palm facing your thigh. In your right hand, hold the dumbbell together with your palm facing outward. Without moving your upper arm, bend your elbow and curl the dumbbell as near your shoulder as you’ll. Pause, then slowly lower the burden back to the starting position. On every occasion, you come back to the starting position, completely straighten your arm. Perform all reps on your right arm before switching to your left.
This exercise targets the three major muscles that compose the biceps—the biceps, brachialis, and brachioradialis—by rotating from an underhand to an overhand grip halfway through the movement.
How to do it: Grab a pair of dumbbells and allow them to hang at arm’s length next to your sides. Turn your arms so your palms face forward. Without moving your upper arms, bend your elbows and curl the dumbbells as near your shoulders as you’ll. Pause, then rotate the dumbbells so your palms face forward again. Slowly lower the weights down in this position. Rotate the dumbbells back to the starting position and repeat.
CABLE ROPE HAMMER CURL
Just like the dumbbell hammer curl, this biceps exercise will hit your brachialis to create thickness in your arms. But unlike the dumbbell version, the cable machine keeps the more steady and constant load on the biceps for an extended time, which can elicit more growth.
How to do it: Hold both ends of a rope attached to the low pulley of a cable machine. Press your elbows into your sides along with your palms facing one another. Keep your feet shoulder-width apart, your torso upright, and your knees slightly bent. Keeping your arms stable throughout the move, curl, the rope toward your shoulders, Pause, and reverse the movement to return to the starting position.
CABLE ALTERNATING FLEX CURL
Instead of holding your arms by your sides for this variation of the biceps curl, you’ll keep them extended outwards, parallel to the ground. Just holding your arms during this position will put them to figure. Adding a curl helps zero indirectly on your biceps.
How to do it: Stand between the burden stacks of a cable crossover station and grab a high-pulley handle in each hand. Hold your arms resolute the edges so they’re parallel to the ground. Without moving your right arm, curl your hand toward your head. Slowly allow your left arm to straight and so repeat the move together with your right arm.
EZ-BAR PREACHER CURL
Resting your arms on a sloping pad of a preacher bench helps isolate your biceps by taking your other upper-body muscles out of the equation—meaning, they won’t acquire play to help where your biceps are weakest. If you don’t have an acceptable workstation, you’ll use a Swiss ball or a bench angled to 45 degrees.
How to do it: Grab an EZ-bar along with your hands six inches apart. Rest your upper arms on the sloping pad of a preacher bench and hold the bar before of you along with your elbows slightly bent. Without moving your upper arms, bend your elbows and curl the bar toward your shoulders. Pause, then slowly lower the burden back to the starting position.
LYING PREACHER CURLS
The beauty of the preacher curl is that it increases the angle of your bicep relative to your torso, limiting your ability to cuckold the curl together with your shoulders. You’re all biceps for this move — which suggests your gain will only increase. This particular version of the preacher curl has two benefits. First, rather than losing resistance (which happens at the highest of a regular preacher curl, like above), you continue to face it at peak contraction because of the cables. Second, the bench/floor offers feedback for your back positioning, helping you to stay them back instead of slouching forward.
How to do it: You will need a bench and a cable pull-down station for this move. Position the bench beneath the cable, your head should be in-line with the bar once you lay down. Reach up to grab the bar together with your arms straight up. Bend your elbows and squeeze your biceps to twist the bar down toward your head. Keep your shoulders still, and emphasize the bicep squeeze at the underside of the movement before controlling the bar on the way.
OPEN-PALM MACHINE CURLS
This move is all about grip. All it takes could be a subtle tweak on machine preacher curls to assist you to specialize in your biceps more: maintain an open palm. do that and you almost completely eliminate forearm flexor assistance, leaving your bicep to shoulder a greater load on the curl. Don’t do that all the time though; you would like your muscles working well together. Mix it into your arm workouts maybe once a month.
How to do it: Sit down as you perform normal reps. rather than grasping the handle along with your fingers, keep your hands open and press against the machine along with your palms up with the handle at your wrist. Curl the weight up with the open palm. Perform with either one hand alone or both simultaneously.
While the chin-up doesn’t isolate your biceps, it certainly trains them hard. together with other muscles in your arms, shoulders, and back, you’ll use your biceps to tug your entire bodyweight from a dead hang, building serious upper-body strength.
How to do it: Grab a chin-up bar with a shoulder-width underhand grip and hang at arm’s length. Squeeze your shoulder blades down and back, bend your elbows, and pull the highest of your chest to the bar. Pause, and slowly lower your body back to the starting position.
SEATED CABLE ROW
When you sit and row rather than stand and row, your biceps are within the direct line of the pull-in order that they work extra hard during each rep. The seated cable row will also help you to build a massive back.
How to do it: Sit at a seated cable row station along with your feet on the platform and your knees slightly bent. Grasp a V-bar along with your palms facing one another. Keep your back flat and pull your shoulders back as you pull the bar toward your torso.
BENT-OVER BARBELL ROW
The muscles in your upper body have two functions: push and pull. Your biceps are most active once you pull. Since you’re using other muscles to perform the row, you’ll likely use a weight that’s much heavier than one you’d curl.
How to do it: Grab a barbell along with your hands just beyond shoulder-width apart and hold it at arm’s length. Bend at your hips and knees, bracing your abs. Pull the bar to your ribcage, pause, then lower back to the starting position.
RACKED FARMER’S CARRY
The farmer’s carry may be a good way to figure your body from head to toe as you walk, but holding the weights during a racked position can facilitate your zero in on your biceps. It’s like an isometric hold for your guns, jostling the burden with every step. And since you usually use extra-heavy weight for farmer’s carries, you’ll overload your biceps during a completely contracted position.
How to do it: Grab a pair of dumbbells and hold them within the racked position so one head of every dumbbell rests by your shoulders. Walk forward for 10 yards, rotate and walk back.
UNDERHAND-GRIP INVERTED ROW
The inverted row is primarily an upper-back exercise. However, using an underhand grip rather than a typical grip forces your biceps to figure harder.
How to do it: Grab a bar with an underhand, shoulder-width grip. Your palms should be facing you. Hang together with your arms completely straight. Your body should form a line from your ankles to your head. Initiate the movement by pulling your shoulder blades back, then continue the pull together with your arms to lift your chest to the bar. Pause, then slowly lower your body back to the starting position.