5 Best Exercises for Your Biceps!


Let’s admit, we all dream to have a perfect body and by we I mean guys who love hitting the gym, working out for hours to get sexy abs and biceps! There are different techniques to build your strength and mass overall but biceps, particularly, are the muscles every bodybuilder wants to enhance. Biceps are the obvious, visible part of the body and if you’re planning to start a work out session, there’s no better way than starting with your biceps.

Biceps and triceps are the major muscles of your arms that are composed of two muscle parts, the long head(inner bicep) and the short head (outer bicep) and once you develop these muscles using right techniques and diet, you’ll be unstoppable!


Keeping that in mind, we’ve enlisted these 5 awesome and fun exercise routines to work your guns up. Let’s begin!

1.Standing Barbell Curl

This is the fundamental bicep exercise that you should not skip out on doing if you want perfectly chiseled biceps. The first thing you need to do is grab the barbell using your underhand grip, placing your hands at the width of your hips. Hold the bar at your hip height and squeeze your core, contracting your biceps as much as you can to curl up the bar to your shoulder height. Slowly lower the weight back to the starting position, in an eccentric way making sure you have placed your feet firmly on the ground.


standing barbell curl

2. Incline Barbell Curl

This exercise is comparatively easier as you can lie down on the inclined plane, without facing any momentum issue. While performing this exercise, you will feel the greatest tension on your bicep muscles and belly. Lie down gently on the inclined bench, facing up and grab a pair of dumbbells. Bend your elbows and curl the bells as close to your shoulders without moving your upper arms. Try straightening your arms each time you pause and return to the starting position.


inclined dumb bell curl3. Concentration Curls

This routine will not only help to increase your biceps but burn calories like hell! Sit on a chair or stand and grab a dumbbell. Restricting the movement of your upper arm, lift up the dumbbell, curl and pause for 30-60 seconds. Slowly lower the weight back, keeping your arms as straight as possible. You can do this with a squat as well.

concentration curls4. Hammer Curl

It’s another simple standard bicep exercise where you just have to take your grip curl and flip it on the side. This slight change in position will make a huge difference as it will increase the size of your biceps. The first thing you need to do is grab a pair of dumbbells, letting them hang at arm’s length placing next to side with your palms facing your thighs. Bend your elbows, curling your dumbbells close to your shoulders without moving your upper arms. Pause for few seconds and lower the weight back to the initial position, straightening your arms.

hammer curl5. Decline Dumbbell Curl

It’s similar to that of incline dumbbell but here you have to lie with chest-down on a bench facing downwards. Grab a pair of dumbbells and lie with your chest against a bench that’s set to a 45-degree incline. Without moving your upper arms, bend your elbows and curl the dumbbells as close to your shoulders as you can. Pause, then slowly lower the weight back to the starting position. Each time you return to the starting position, completely straighten your arms.

decline dumbbell curls

Also read: Get Rid of Leg Pain With Five Simple Exercise | Pain Relief Exercise


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