Top 7 Bicep Workouts for Building Muscle

If you want to take your biceps development to the next level, then you have to choose the right bicep workouts. The biceps are small muscles that take time to grow, so you have the proper knowledge and perform at the right angle. The bicep workouts are great for your arm muscles to build them more substantial and prominent, so you must do the correct exercises to improve results.

Many people skip biceps training and think they will get enough activation in their back workouts. Others do bicep workouts, but they believe a few sets of dumbbell curls and some curls will help them increase their size. It needs to be corrected. You must train the biceps thoroughly and then get suitable results.

Here, we discuss the best bicep workouts that are great for building your arm muscles, and these exercises give you complete pressure on your bicep muscles. These are for you if you are looking for the best bicep exercises. You must add these exercises to your gym routines to get excellent results in your biceps.

The 7 Best Bicep Workouts for Increasing Arms

This article explores the top seven bicep exercises that are complete muscle workouts. You should add these exercises to your bicep routines. Take a look at the best bicep workouts, which are as follows:

1. Barbell curl
2. Dumbbell curl
3. Reverse curl
4. Hammer dumbbell
5. Concentration curl
6. Cable curl
7. Inclined dumbbell curl

1. Barbell curl

A traditional biceps-builder is the barbell curl. When performed correctly, this exercise can enhance the size and strength of the entire muscle, with a focus on the biceps. Because you are using both hands to lift a single tool, the barbell curl allows you to curl with greater weight than other curl types. It is one of the best bicep workouts, so add it to your routines.

How to do it:

• Using an underhand grip that is marginally wider than your shoulders, grab a barbell.
• Pull your shoulders back into their sockets to reveal your biceps on the front. Elbows should be placed slightly in front of or under the joints of your shoulders. 
• Using your biceps, curl the barbell upward.

2. Dumbbell curl

You can flex your arms independently with dumbbells, giving you a fantastic range of motion and preventing your weaker side from being dependent on your more muscular biceps for support. Every gym has dumbbells, which makes the dumbbell curl a convenient exercise to perform on the go. It is also included at the top of bicep workouts.

How to do it:

• Hold a dumbbell at each side, palms facing inward while erecting.
• Raise one or both arms in a curving motion, and while bending your elbow, turn your wrist so your palm is facing upward.
• Lift the weights back up to their starting positions by reversing the movement.

3. Reverse curl

Your hands must be turned over so your palms face the floor while you complete a reverse curl. A cambered barbell is not necessary for this special grip modification, but it is allowed. Reverse curls are also great bicep workouts that put a load on the biceps muscles. You can do a reverse curl with both dumbbells and a bar.

How to do it:

• Hold the bar shaft firmly with both hands, palms down.
• Hold your arms close to your sides.
• The bar will curl towards your shoulders if you flex at the elbows. With control, lower the bar once more.

4. Hammer dumbbell

The purpose of the hammer dumbbell is to target the brachialis and brachioradialis biceps for increased arm thickness. Whether your goal is to bulk up your body or develop a solid grip to enable heavy deadlifts, this will be useful. It is also included in the list of the best bicep workouts.

How to do it:

• Stay upright and grasp a dumbbell in each hand. 
• Rotate your wrists so that they face one another.
• To curl the dumbbells towards your shoulders, keep your arms curled at your sides and flex your elbows. With control, lower them back down.

5. Concentration curl

The concentration curl is all about feeling your bicep workouts. You curl a dumbbell from full extension to contraction while seated on a bench with your elbow resting on the inner of your thigh. One arm lifts greater weight overall while lifting with only one arm. You’ll also allow your weaker arm to catch up to your dominant arm.

How to do it:

• Place your elbows on the inner of your thighs and sit on a seat with your feet spread wide enough to hang your arm in the middle. 
• Curl a dumbbell slowly and at a steady pace, being sure to focus on bicep contractions to move the weight. Flex as hard as you can at the peak of the motion.
• Reduce the weight gradually.

6. Cable curl

As the weight is lifted away from the body, the curling motion of a dumbbell or barbell is most challenging at the halfway point of the lift. Yet, because the weight stack you’re lifting is suspended, wires maintain muscle tension throughout the exercise.

Additionally, you can assault your biceps from different angles by attaching different grips to the pulley of a cable machine. It is also one of the best bicep workouts.

How to do it:

• A cable machine’s lowest-height pulley should be attached to the appropriate handle.
• Grab the handle with both hands and retreat a short distance to maintain a steady strain on the cable. 
• Gently lower the bar after curling it up to your chest.

7. Inclined dumbbell curl

The incline dumbbell curl requires you to lie on an inclined gym bench. Curling down an incline eliminates momentum, making it impossible for the lifter to trick the weight upward. It is also included in the best bicep workouts.

How to do it:

• Keep a dumbbell in each hand as you recline on an inclined bench tilted to a slight angle of roughly sixty degrees. Arms stretched wide, let them dangle freely.
• Raise the weight while keeping your shoulders still.
• Maintain control as you lower the dumbbells gradually after holding the position for a brief moment.

People Also Ask

What are some variations for bicep workouts?

The secret to promoting muscular growth and avoiding plateauing is variety. Incline curls, in which your arms are placed on an inclined bench; concentration curls, which target your biceps specifically; and cable curls, which provide an alternative resistance pattern, are a few efficient varieties. You can also add variation to your practice by experimenting with different grips, angles, and tools.

Should I lift heavy or light for bicep growth?

Both heavy and light weights have their uses in bicep training. Increasing your weight puts more strain on your muscles, increasing their size and strength. Conversely, more significant repetitions with lesser weights can help with definition and endurance. To keep the muscles adapting, the best strategy combines the two, known as periodization, and alternates between high- and low-intensity workouts.

What’s the role of hydration in bicep development?

Water is essential for good health and the proper operation of all muscles, including the biceps. Transport of nutrients, elimination of waste, and muscle repair are all aided by adequate hydration. To sustain peak performance and support muscle growth and repair, make it a goal to drink water frequently throughout the day, particularly before and after exercise.

Can stress impact bicep growth and development?

Yes, long-term stress can impede the development and repair of muscles. Stress increases the release of the hormone cortisol, which can degrade power and stunt growth. Use stress-reduction strategies, such as yoga, meditation, or pastimes, to maintain ideal muscle growth and control stress levels.

Conclusion 

It all comes down to commitment, consistency, and a well-rounded strategy if you want big biceps. Sculpted muscular arms and general arm strength are possible with these great bicep workouts, which you can incorporate into your regimen, change intensity, and focus on form. Recall that remarkable bicep development outcomes come from expertise, commitment, and strategic training.