It is wrong to think that everyone who works out, whether at home or at the gym, does it simply with the aim of losing weight.
There are people who dedicate themselves to daily or weekly training even to gain weight (lean mass) or with the aim of working, developing, increasing volume or defining a certain region of their body.
For those who have special goals in relation to a part of the body, it is important to know exercises that can help achieve the goals. With that in mind, we’ve rounded up some of the best biceps exercises below.
Check them out in the list below, which does not list them in order of preference or efficiency.
Eleven Best Biceps Exercises: Know What They Are
1. Barbell Biceps Curl
The first exercise on our list is the barbell curl. When using the close grip, the effort will be directed to the outside of the biceps.
How To Make:
- To start, hold the bar so that your hands are parallel to your shoulders and your palms are facing up. At this point, you should keep your arms straight;
- Then raise the bar to shoulder height while bending your elbows;
- Then return the bar to its starting position, returning your arms to the extended position.
During the execution of the exercise, the body must be in an upright position, with the spine straight.
A slight forward bend of the upper abdomen can be used to facilitate the exercise, as this movement makes the initial phase of the push-up easier. A slight backward bend, on the other hand, helps to repeat the movement.
2. Wide-grip Barbell Straight Biceps Curl
The standing curl with bar and wide grip is considered a strength exercise, which has beginner level. With the open grip your effort will be concentrated on the inner part of the biceps.
How To Make:
- To start, stand up straight and keep your torso straight. Hold the wide outer handle of a barbell with your palms facing outward and wider than shoulder-width apart. The elbows should be close to the trunk;
- Then lift the bar while contracting your biceps and exhaling;
- Then continue the movement until the biceps are fully contracted and the bar is at shoulder height;
- Then, stay in this position for a second and contract your biceps well;
- Soon after, slowly return to the original position while breathing in air.
It is important to be careful not to lean backwards while performing this exercise.
The next exercises for biceps demand the use of equipment that you will certainly only find in the gym.
3. Biceps Curl With Dumbbells
This exercise also works the biceps and forearms a lot. Its focus is on empowerment. The dumbbell curl is recommended for beginners.
How To Make:
- To start, stand up straight and grab a dumbbell in each hand. The elbows should be close to the torso and the palms of the hands facing forward;
- Then, with your forearms still, release the air and lift the weights while contracting your biceps. This should be done until the biceps are fully contracted and the dumbbells are at shoulder height;
- Then remain in the contracted position for a moment;
- Then, inhale the air and slowly return to the original position.
4. Standing Hammer Biceps Curl With Dumbbells
This exercise is done with the help of two dumbbells.
How To Do:
- First, take a dumbbell in each hand and stand with your arms extended by your sides. The palms of the hands should face inwards;
- Then, without moving your forearms, you should bend your elbows and bring the dumbbells as close to your shoulders as you can;
- Then, pause and slowly return to the original position, extending your arms wide.
5. Standing Bicep Curl On The Ez Bar
This curl is done with the beginner level EZ bar and works to strengthen the biceps.
How To Do:
- First, stand up straight and hold the bar at the wide, outer part of the handle, with your palms facing outward, pointing forward, and slightly bent inward due to the bar’s shape. The elbows should be close to the trunk;
- Then, with your forearms still, release the air;
- Then, bend your elbows and bring the bar up. The weights should be lifted until the biceps are fully contracted and the bar is at shoulder height;
- Then inhale the air and slowly return to the original position.
6. Curls Biceps On The Cable And Using The Rope
Cable threading is done with a short rope that is attached to a low pulley. Optionally, a short slash can be used.
How To Make:
- First, stand up straight and with your spine straight. Take the ends of the cut with the palms of the hands pointed to the center and leave the arms extended;
- Then, do the lifting movement by flexing your elbows;
- Then return the movement to the starting position.
As with the barbell curl, if you use an open grip, your effort will be focused on the inner part of the biceps. If you use the closed grip, it will be directed to your external part.
However, there is a difference in the strength of cable curls and other types of bicep curl exercises done with dumbbells or barbells. In the latter, the resistance varies during lifting, while in the movement performed with the cable the resistance is the same all the time.
The cable curl is a good exercise to target the deeper muscle fibers because of the constant tension the cable causes throughout the movement.
In addition, the so-called stabilizing muscles, which are around the biceps, are also activated by this exercise.
Stabilizing muscles are those that support the joints and facilitate muscle strengthening and growth.
Failure to strengthen these muscles can change the movement pattern, which favors the emergence of injuries.
7. Biceps Curl With Dumbbells On The Incline Bench
This exercise works more on the outside of the biceps brachii.
- To start, lie on your back on a bench with a 45º incline. Keep your knees bent, feet on the floor, and arms extended with a dumbbell in each hand. The palms of the hands should be facing slightly forward;
- Then, bend your elbows and raise the dumbbells as close as you can to your shoulders, without moving your forearm;
- Then take a break. Then, lower the weights and slowly return to the starting position.
8. Hammer Biceps Curl On Incline Dumbbell Bench
Lying on the bench in the inclined position makes the long head stretch of the biceps greater, while the neutral grip focuses on the brachioradialis muscle and the brachialis muscle.
However, the movement of the hammer curl causes some of the tension, due to being in the inclined position, to be removed from the long head of the biceps.
How To Make:
- To start, lie on an incline bench and hold a dumbbell in each hand. The arms must be extended and suspended at the sides of the body and the feet must be apart and in the same line;
- The movement begins with the bending of the elbows, with the dumbbells standing. At this point, the forearms should remain motionless;
- Then, when you reach the upper part of the exercise, take a short break and then slowly return to the original position.
9. Bicep Curls Supported On Scott Bench And Ez Bar
This is a beginner-level exercise that works your biceps strength in isolation. To do this, you need access to the Scott bench and an EZ bar.
How To Make:
- First, sit on the Scott bench and hold the bar at the narrow, inner part of its handle. To pick it up correctly, it is recommended that someone give the bar to you, or that you pick it up from the bar holder that Scott benches usually have.
- When holding the bar, the palms of the hands should point forward and slightly inward, due to the shape of the bar. Forearms and chest should be positioned against the padded part, holding the bar at shoulder height;
- Then, while inhaling, lower the bar until the forearm is extended and the biceps are fully stretched;
- Then, while exhaling, use the biceps to raise the bar until it is fully contracted and the bar is at shoulder height;
- Then, contract your biceps well, stay in this position for a moment and return to the original position.
10. Unilateral Concentrated Biceps Curl With Dumbbell
The concentrated curl works directly on the biceps. Also, if the movement is performed properly, only that muscle will be required in this exercise.
This makes the concentrated curl one of the best exercises for biceps and ideal for finishing the workout, when the goal is to fully work the muscle in question.
How To Make:
- First, sit on the edge of a bench with your legs apart and hold a dumbbell in one hand;
- Knees should be bent and feet flat on the floor. The elbow of the hand holding the weight should be resting on the inner thigh, which is close to the knee, and extended. The grip is with the hand turned towards the other thigh;
- Meanwhile, the free hand should be supported on the other thigh to help support the body;
- Then, raise the dumbbell, making the elbow flexion movement, until the load approaches the shoulder. All the strength must be concentrated in the biceps;
- Hold the contraction for a few moments, then lower the dumbbell in a controlled manner and return to the original position;
- It is important not to move the body during the exercise, only the forearm should move.
After you’ve done the reps on one arm, switch and perform the concentrated curl with the other.
11. Fixed Bar (Chinup)
This is a classic back exercise, but it also works the biceps a lot.
This exercise greatly strengthens the upper body, as in addition to working the biceps, which are used to pull the body’s weight, it also targets other upper muscles, such as the shoulders and back.
How To Make:
- To start, hold the bar with your hands parallel to your shoulders, hang on to it and cross your feet, as shown in the picture above;
- Then, contract your shoulder blades down and back, bend your elbows and pull your upper chest towards the bar;
- Then, pause and slowly return to the original position.
Before starting to follow a series of exercises, both at home and in the gym, it is essential to consult a doctor to make sure you are able to practice this type of training.
It is also important to have the help of a physical education professional, who will be able to teach you the correct techniques for executing the movements and help if any problems occur.
If you choose to work out alone, with the help of videos from the internet, be careful to pay close attention to the explanations and watch them several times, until you are sure how the movements should be done.
Also, if you feel an injury or injure yourself, don’t delay in seeking medical attention. To see more post on Fitness click here.
What Do You Think Of These Best Biceps Exercises To Do At Home Or At The Gym? Which Ones Are You Used To Practicing? Comment Below!