The Top 15 Biceps Workouts
These fifteen bicep exercises encourage growth, aid optimize strength, improve muscular definition, and make for an amazing bicep workout.
While there are several workouts that will stretch your shirtsleeves, mastering different curls is the best way to target your biceps.
These 15 bicep workouts can help you achieve the kind of muscular definition that would make Vin Diesel and Mark Wahlberg happy, as well as new heights of growth and strength.
1. Fat-Grip Hammer Curl
Hammer Curl with Fat Grip
To make the handles of two dumbbells thicker, wrap towels around each one. Another solution is to utilize rubber-grip sleeves like Fat Gripz or Grip4orce. Curl the weights while maintaining your upper arms at your sides with your palms facing up.
2. The Backside Cable Curl
The Cable Curl Behind the Back
A cable machine’s low pulley should be attached with a D-handle. Then, with your left hand, take a step forward, away from the machine, until the cable is taut and your arm is drawn slightly behind your body. Place your right leg in front by stumbling your feet. Curl the handle, but avoid pointing your elbow forward. Switch sides.
3. EZ-Bar Preacher Curl Preacher Curl for EZ Bar
Assume a preacher bench seat and raise the bench height until your armpits are in contact with the top of the seat. Hold an EZ-curl bar at shoulder width, overhand. Maintaining the backs of your arms against the bench, curl it up. Lower the bar back down in three seconds while flexing your triceps (as if you were doing a cable pushdown).
4. Reverse Curl
Reverse Curl
Hold the bar using an overhand grip, also known as a prone grip, at any comfortable width. Curl the bar while keeping your upper arms by your sides.
5. Curl with Wide-Grip
Broad Handle Barbell Curl
Hold the bar with hands wider than your shoulders; if it’s an Olympic bar, place your pinkies on the outside where the knurling is. Curl your hair
6. Curl with Close-Grip
With your hands inside shoulder-width, at the center of the bar, close Grip Curl Curl.
7. Standard Barbell Curl
Traditional Curl
Although you’ve undoubtedly already completed this exercise, there are numerous ways to change up the set/rep plan. Try this out: With your hands shoulder-width apart, place three 5-lb plates on either side of the bar and complete 20 repetitions. That is a single set. Next, remove a single plate from each side. Do thirty repetitions. After 40 repetitions, unload one more plate from each side. After removing the final set of plates, perform 50 repetitions using the empty bar alone.
8. The Dumbbell Curl
With your palms facing your sides, hold a dumbbell in each hand while you stand. Lean slightly forward while maintaining your weight on your heels. Curl the weights while twisting your wrists outward so that your palms are facing you in the highest position, without allowing your upper arms to sag forward. Squeeze your biceps and hold onto the top for a brief duration. Return to the starting position with the weights lowered, and flex your triceps forcefully (your arms should end up slightly behind your torso).
9. Drag Curl
Pull Curl
Proceed as you would with a traditional dumbbell curl, but make sure you stand up straight and push your elbows back such that the head of each dumbbell comes into contact with your front torso during the whole repetition. (Always keep your palms facing up.) You should appear to be pulling the weights up along your upper body.
10. Hammer Curl
Hammer Curl
Proceed as you would with a traditional dumbbell curl, but maintain a neutral grip throughout by keeping your palms facing your sides.
11. Cheat Curl
Trick Curl
Select the heaviest dumbbells you believe you are capable of curling, then proceed as you would with a traditional dumbbell curl, but use your hips’ momentum to push through the sticking point (the midway point, when the weights are hardest to raise). Instead of leaning back when lifting, strike a rhythm where you rock your torso forward, extending your hips to finish each rep. One rep shy of complete failure, stop each set.
12. High Speed Band Curl
With both hands by your sides, secure a band beneath your feet. Curl as quickly as you can, but resist the urge to move your elbows forward. Remain motionless with your body.
13. Curl on the Side
Curl on the Side
Two bands facing each other should be fastened to solid objects at shoulder height. Hold an end in each hand while standing between them. Raise your arms ninety degrees and extend your elbows; in this initial posture, there should still be some tension on the band. After you’ve curled the bands in the direction of your ears, hold them there for two seconds. This exercise can also be performed with cables.
14. Reverse Curl
Reverse Curl
Place a band around something solid in front of you and face it. As you walk backward, hold the band in one hand and let it draw your arm up until it is parallel to the floor. Curl the band swiftly such that your forearm is at least 90 degrees from the floor. For two seconds, maintain the contracted position.
15. Suspension Trainer Biceps Curl Suspension TRX Trainer Curls
Hold the handles with your palms facing up while facing the attachment point of the suspension trainer. With your arms out in front of you, your torso straight, and your abs firm, lean back. Stretch your torso to the handles. Remain upright with your hips; do not slant or rotate. Step your feet in toward you to get into a more upright stance if you need to make this exercise simpler. Step your feet out in front of you a little bit further if you want to make it harder.
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