Building bigger biceps is a common goal for many fitness enthusiasts. This article will highlight the 5 best exercises for biceps that you can incorporate into your workout routine.
1. Barbell Curl
The barbell curl is a classic bicep exercise that targets both the long and short head of the biceps muscle.
- Stand up straight with a barbell in your hands at arm’s length.
- Keep your elbows close to your torso and curl the weights while contracting your biceps.
- Continue to raise the weights until your biceps are fully contracted and the bar is at shoulder level.
2. Hammer Curl
The hammer curl not only works the bicep but also the brachialis, a muscle of the upper arm.
- Stand up with a dumbbell in each hand, arms fully extended, and palms facing your torso.
- Keep your elbows close to your torso and curl the weights while keeping the palms of the hands in a neutral position.
3. Incline Dumbbell Curl
The incline dumbbell curl is an effective exercise because it puts the arm in a fully stretched position.
- Sit back on an incline bench with a dumbbell in each hand kept at arm’s length.
- Keep your elbows close to your torso and curl the weights while contracting your biceps.
4. Concentration Biceps Curl
The concentration curl is an isolating standard that you’ve undoubtedly seen performed in just about any gym.
- Sit on a flat bench with one dumbbell in front of you between your legs.
- Use your right arm to pick up the dumbbell.
- Curl the weight while contracting your biceps, ensuring that only your forearms move.
5. Preacher Curl
The preacher curl is an excellent exercise for isolating the bicep and making it work independently.
- Using a regular preacher bench, hold a barbell with your palms facing upward.
- Slowly lower the weight until your upper arm is extended and biceps are fully stretched.
- Curl the weight up, avoiding the temptation to lift your body off the bench.
Conclusion
Incorporating these exercises into your workout routine can help you build a bigger and stronger bicep. However, it’s important to remember that proper form and technique are crucial for preventing injury and maximizing gains. Always consult with a fitness professional if you’re unsure about how to perform these exercises.
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