All fitness trainers would be the first to agree that a bulging and bigger biceps is one of every man’s best assets. The problem, however, is getting those flabby muscles toned.
To do so is not easy. It takes time, effort, determination, and knowledge about the best bicep exercises available.
That in mind, here are some of the best bicep exercises to help you get those well-toned arms you’ve always wanted.
9. Incline Hammer Curls
Lie back on an incline bench and hold a dumbbell in each hand. With your arms hanging from the sides and palms facing each other, slowly curl the dumbbells up using your elbows until you reach the shoulders. Lower your arms slowly and curl it back up. Repeat the steps as recommended.
8. Barbell and/or Dumbbell 21s
Get a barbell and/or dumbbell with the appropriate weight, and hold it about shoulder-width apart, your palms facing up. Curl the weights halfway 7 times. Do the same from halfway to near shoulder length and finally, curl it from the bottom all the way up, doing so the same number of times, resulting into 21 repetitions. Do not rest in between.
7. EZ Bar Curl
Stand up straight. Grip the EZ bar through the wide outer handle with palms facing forward and elbows close to the torso. Curl the weights until the bar is at shoulder level. Stay in this position for a few moments and repeat the process after slowly lowering the EZ bar.
6. Wide Grip Standing Barbell Curls
Get a barbell and then grip it at the wide outer handle. Stand up straight with palms facing forward and elbows as close to the torso as possible. Curl the weights forward until it is at shoulder level. Squeeze the biceps hard and stay in this contracted position. Slowly, lower the bar down back to the starting position and repeat the process.
Pull Ups are one of the best bicep exercises out there and one that you can do at home. All you need is a firmly positioned bar that is at least eight to nine feet tall. If you have one, hold the bar with your hands, palm facing down and feet off the ground. Pull yourself up slowly as high as possible, bringing your chin to the same height as the bar.
4. Overhead Cable Curl
Find a pulley machine and set your desired weight. Make sure to adjust the height of each side so that they are slightly above your shoulders. Stand in the middle of the machine and use an underhand grip to grab each handle. Squeeze the biceps slowly on each side until forearms and biceps meet. Return to the previous position and repeat the recommended number of times.
3. Barbell Curl
Get a barbell and hold it at a shoulder-width grip. Stand straight and keep your elbows close to your torso at all times with palms facing forward. Slowly, lift the weights forward with your elbows still close to your torso. Continue lifting until the bar is at shoulder level. Hold the position for a second and then slowly lower the bar. Repeat the process.
2. Dumbbell Curl
Similar to Barbell Curls, but instead of a straight-bar, you get dumbbells in both hands. Everything stays the same, from the starting position to the movement itself.
1. Hammer Curl
Hammer curls are similar to Dumbbells Curls, with a few differences. The most notable of which is that instead of the palms facing forwards, the palms will now face towards the torso resulting into a hammer-like grip of the dumbbell.
There you have it, the best bicep exercises to help you get that toned arms in no time. Just remember, nothing beats a full-body workout. If you have comments, questions or suggestions, feel free to let us know through the comment section below.