All exercises for your biceps can help you get bigger and more toned biceps. However, some exercises are better than others. if you want to find out what the top exercises to do for biceps, then continue to read on.
1. Barbell Curl
The barbell curl has long been considered the king of all bicep exercises and even to this day it is one of the most widely used exercises in the bodybuilding world. Fitness enthusiasts, athletes and bodybuilders alike make the barbell curl a staple of their bicep workout. Ideally, you should do barbell curls at the beginning of your bicep workout and if you want to get bigger biceps, then use heavy weight.
Performing the exercise is easy. All you do is grab a barbell and add some weight to it, and curl it. Make sure you keep your back straight throughout the movement and don’t move your elbows as you curl the weight.
2. Incline Dumbbell Curls
If you want bigger biceps, then you need to be doing incline dumbbell curls. One of the reasons why this exercise is a must-do is because you won’t be doing a lot of momentum throughout the movement. This is because your back is forced to stay flat.
You’ll want to lay on an incline bench while holding a dumbbell of equal weight in each hand and then you’ll curl it. Make sure your back stays on the bench and keep your elbows close to your side throughout the movement.
3. Concentration Curls
Concentration curls are a great finisher exercise. They are great to do at the end of your bicep workout. Since it is more of a finisher exercise, you want to use light weight and stick with doing high reps. However, the choice is up to you as to how much weight you want to do and how many reps you want to perform.
What you want to do is sit on a flat bench and hold a dumbbell in front of you, right between your legs and keep your legs spread. Using the arm that you’re holding the dumbbell with, you’ll curl the weight forward and then back down, but make sure your upper part of the arm is resting on your inner thigh. Once you have completed the desired number of reps, do the same number of reps with the other arm.
4. Cable Curl
Standing cable curls are great to do for your biceps, especially since they tend to target deep tissue muscle fibers. One of the best things about this exercise is you can use different types of equipment to perform it, and this includes a straight bar, rope or you can use one cable handle and train one arm at a time.
5. Standing Dumbbell Curls
Another good exercise for biceps are standing dumbbell curls. This movement is pretty much performed the same exact way as the barbell bicep curl, but you can choose to alternate or you can curl the dumbbells at the same time, or you can twist your forearms as you curl the weight. If you’re looking to add a great exercise for your biceps, then start doing standing dumbbell curls and experiment with different variations of it.
Standing dumbbell curls, barbell curls, concentration curls, the cable curl and incline dumbbell curls are all great exercises to do for biceps. It doesn’t matter if you have bodybuilding goals you want to reach or if you’re someone who is just looking to add some mass to their biceps, you can benefit from doing those five exercises. Give them a try today and start getting results.