Biceps are one of the most popular muscle groups to workout, but many people struggle to find the right bicep exercises for massive gains. Here’s a list of 7 bicep exercises that will help you develop your upper arms into beasts of muscle mass! Enjoy!
1) Seated Alternating Dumbbell Curl
The seated alternating dumbbell curl is a great exercise to isolate the biceps and build mass. It’s an easy exercise that can be done in many variations. The seated alternating dumbbell curl is an isolation movement, meaning it only targets one group of muscles (in this case, the biceps). It’s also a compound movement because both arms are doing work at the same time. This move should be performed with heavy weights that allow 12-15 reps per set. The weight should not be so heavy that you can’t do more than 15 reps or so light that you can perform more than 15 reps per set.
Warm up by performing 3 sets of 8-12 repetitions with light weights before working up to heavier weights for 3 sets of 12-15 repetitions.
2) Standing Resistance Band Hammer Curl
The Standing Resistance Band Hammer Curl is a great exercise to do to strengthen your biceps and triceps. Stand with your feet shoulder-width apart with a resistance band anchored on the floor in front of you. Take one end of the band in each hand, palms facing up, and curl it up to your chest. Slowly lower the bands back down to starting position. This will work your entire arm from elbow to fingertip, giving you full-body strength!
3) Standing Barbell Curl
A classic exercise that is often overlooked, the standing barbell curl is a great way to build up your biceps and improve your grip strength. When performing this exercise, be sure to keep your torso upright and use a light weight in order to avoid injury. Holding the weight close to your body with both hands, slowly raise the weight up until it’s at shoulder height. Next, slowly lower the weight back down until it’s by your side. Repeat this process for 10 reps or 3 sets with a brief rest in between each set.
4) Seated Dumbbell Curl
The seated dumbbell curl is a good exercise to isolate the biceps and target them specifically. This exercise is great because it allows you to avoid using momentum to complete the movement, which can be a common issue with other types of bicep exercises. It’s also an amazing way to develop strong, healthy biceps.
5) Preacher Curl
A preacher curl is the perfect exercise to help strengthen your biceps. This exercise can be done with a standard preacher bench, or without one at all. To start, hold a dumbbell in each hand and place your elbows on a bench so that they are at a 90 degree angle. With your palms facing down, slowly lift the weights until they reach shoulder height, then lower them back down to starting position.
The preacher curl is not only a great exercise to increase muscle tone, but also a full-body workout. It works on several muscles including your shoulder and triceps as you lift and lower weights, along with your biceps. If you use an underhand grip, you’ll target your biceps more than if you hold them overhand. Holding your arms closer in to your body will work them out more, while moving them further away will cause more strain on other muscles. Since preacher curls are so effective at targeting specific areas of muscle growth, they are most commonly used by fitness models who want their arms to stand out.
6) Hammer Curl
The Hammer Curl is a fantastic exercise for targeting your biceps. It’s an isolation exercise, meaning that it only works one muscle group, which makes it perfect for isolating and strengthening your biceps. The best part about the Hammer Curl is that you don’t need any equipment! You can do this exercise anywhere—from the gym to the comfort of your own home.
Just like it sounds, you’ll grip a dumbbell in your hand and curl it up towards your shoulder. To start, stand with one foot forward and your other behind you (the same stance used to perform a Lunge). Then, using only your right arm, reach down to grab a dumbbell and raise it towards your shoulder. Your elbow should be bent at 90 degrees during most of the movement so that you’re raising it up in front of you. It’s important to remember not to use any momentum when performing a
7) Concentration Curl
The concentration curl is a great bicep exercise that can help you build strength and mass. It is also a great choice because it is one of the best exercises to maintain healthy biceps, and to prevent injury. This exercise can be performed with either dumbbells or a barbell.
-Stand straight up, holding the weights at your side with your palms facing inwards towards your body.