There’s nothing like big, muscular biceps to show off your gains. If you’re looking to add some serious size to your arms, then you need to be incorporating these 5 best bicep exercises into your routine. Trust us, and your biceps will thank you.
1. Seated Alternating Dumbbell Curls – This exercise is excellent for isolating each arm and allowing you to focus on developing that peak. Sit down with a dumbbell in each hand, palms facing forward, and slowly lift one dumbbell to the front of your shoulder while keeping your back firmly against the bench and elbow and shoulder stationery. Alternate arms for 8-10 reps per side.
2. Standing Resistance Band Hammer Curls – This exercise is perfect for targeting the bicep brachii, which is responsible for that coveted “horseshoe” shape. Step on the center of a resistance band and hold the band with your palms parallel to each other (like you’re holding a hammer). From here, curl your hands towards your shoulders, maintaining that parallel position throughout the entire movement. Do 3 sets of 12-15 reps.
3. Barbell Curls – One of the most classic bicep exercises, barbell curls are a staple for a reason. They allow you to move heavy weights and stimulate growth. Grab a barbell with an underhand grip (palms facing up) and stand tall with feet shoulder-width apart. From here, slowly curl the bar up towards your chest, keeping your elbows close to your sides and upper arms stationary throughout the movement. Squeeze at the top for a count of 1 before lowering back down under control. Do 3 sets of 8-10 reps.
4. preacher curls – Another excellent exercise for targeting those bicep peaks, preacher curls emphasize the long head of the biceps muscle group. Sit down at a preacher curl station and grasp the handles with an underhand grip (palms facing up). Curl your hands up towards your shoulders, squeezing at the top for 1 count before lowering back down under control until your arms are fully extended. Do 3 sets of 8-10 reps per side.
5. Resistance Band Hammer Curls – As mentioned before, hammer curls are great for targeting the bicep brachii muscles. To do this exercise with resistance bands, anchor a band around a sturdy post and grab it with both palms parallel to each other (as if you were holding a hammer). From here, curl your hands up towards your shoulders while maintaining that same parallel position throughout the entire movement pattern; resist the temptation to let them rotate as you curl! Do 3 sets of 12-15 reps per side.
Checkout – Types of Bicep Exercises & Their Importance
If you’re looking to add some serious size to your biceps, then be sure to incorporate these 5 exercises into your routine. With regular training using these moves, you’ll be well on your way to building bigger, more muscular arms in no time!
