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Top 10 Biceps Exercises at Gym for Bigger Arms

by Fit Wth Guru
biceps exercises at gym

Many believe their back exercises activate their biceps effectively; therefore, they neglect bicep training. Biceps exercises at gym give you strength and muscular front arms. Some people perform arm workouts and believe a few sets of dumbbell curls will help them increase their arm size. To take your bicep development to the next level, you must stimulate the muscles with practical exercises.

If you want big bicep muscles, you must put serious effort into equity at the gym. The biceps are small muscles that take time to grow and need proper diet and workout planning. The biceps exercises at gym are great for your overall body and stamina. The bicep muscles are also involved in weight-lifting things using your hands or arms. That’s why it’s a significant muscle.

While many exercises stretch your shirtsleeves, you know different curls if you want to work your biceps specifically. Also, bicep brachii have two regions: the long head and the short head. The biceps exercises at gym help you reach new levels of growth, maximize strength, and provide a sort of muscle definition.

Top 10 Biceps Exercises at Gym

Workouts that focus on building large biceps can be found in the gym. In addition to learning more about how to do these exercises correctly, we review the top ten exercises you can do at the gym to build your biceps. You do these biceps exercises at gym, then experiment for yourself in the following workouts for three complete workouts. Only perform some of these exercises in one workout routine.

  1. Chin-Up
  2. Barbell Curl
  3. Hammer Dumbbell
  4. Reverse Dumbbell Curl
  5. Drag Dumbbell
  6. Cable Curl
  7. Single-arm high cable curl
  8. Dumbbell Preacher Curl
  9. Incline bicep Dumbell
  10. Spider Curl

1. Chin-Up

Chin-ups are a challenging bodyweight exercise that works the muscles in your upper body, especially the lats, biceps, and forearms. You must start with this exercise in your workouts. It will pump up your body and give you a boost. It is one of the best biceps exercises at gym and an excellent variation for your routine.

biceps exercises at gym

How to do it:

  • Put your hands shoulder-width apart and face your palms as you grab a pull-up bar. Hold a straight back and a neutral spine by using your core. Stretch your arms wide and hang.
  • Start the exercise by raising yourself and pushing your shoulder blades together. Pull with your back muscles to extend your chin above the bar, then contract your biceps.
  • Remaining upright and with a straight body line, take a quick break at the top with your chin above the bar.
  • Pay attention to feeling your muscles extend as you carefully and deliberately return to the starting position. Instead of a quick fall, aim for a gradual decline.

2. Barbell Curl

The barbell curl is a traditional workout that works the muscles in the front of your upper arm, or biceps. Since it’s a complex exercise, it works for several muscular groups simultaneously, albeit to a lesser degree, the forearms and shoulders. It is also an excellent activity for your biceps exercises at gym routine.

How to do it:

  • Place your feet shoulder-width apart and tense your core as you stand tall.
  • With your hands about shoulder-width apart, take an overhand grip on a barbell, palms facing forward. Variations include using a neutral grip or an underhand grip.
  • Maintain a slight bend in your elbows, and keep your upper arms close to your body.
  • Curl the barbell towards your chest while exhaling, being sure to squeeze your biceps.
  • Refrain from swinging the weight with your body when curling, and maintain a stationary elbow position.
  • Feel the tightness in your biceps muscles as you squeeze them briefly at the peak of the exercise.
  • Breathe in, control the weight during the exercise, and carefully lower the barbell back to the starting position.

biceps exercises at gym

3. Hammer Dumbbell

An effective strength-training exercise that targets the biceps brachii in your upper arms while simultaneously working your brachioradialis and forearms is the Hammer Dumbbell exercise. It gives you great results in your biceps size. It is also one of the great biceps exercises at gym, and you must add this workout to your routines.

How to do it:

  • Your feet should be shoulder-width apart, and your core should be active to keep your spine neutral.
  • With your thumbs pointed forward and your palms facing each other, hold a dumbbell in each hand. Remain at ease with your arms by your sides.
  • Keeping your hands facing each other the entire time, bend your elbows and raise the dumbbells towards your shoulders. Squeeze your biceps hard as you lift the weights.
  • Your forearms should be almost parallel to the ground at the top of the exercise. Give your bicep a little squeeze and hold it.
  • Retrace the dumbbells slowly to the beginning position, keeping your composure the entire time. Keep the weights from falling.
  • After a set of 10–12 repetitions, take a 30- to 60-second break before repeating for two or three sets.

4. Reverse Dumbbell Curl

The reverse curl, also called the pronated curl, is a type of exercise that works the brachioradialis and other forearm muscles. The reverse grip emphasizes your forearms, even though it’s commonly considered a biceps workout because of how it works. It is also one of the best biceps exercises at gym, and it is a fantastic activity for your muscles.

biceps exercises at gym

How to do it:

  • Keep your shoulders relaxed, your back upright, and your core engaged to maintain proper posture.
  • Using a pronated hold, grasp the weights with your palms pointing downward. When using dumbbells, keep them at your sides at arm’s length. Hold your hands shoulder-width apart when using a barbell or cable machine.
  • As you pull the weights closer to your shoulders, bend your elbows. Pay attention to the way your forearms contract. Avoid employing momentum and maintain a motionless upper arm position.
  • To further engage your forearms, hold for a brief moment at the peak of the exercise.
  • Return the weights to the beginning position by lowering them gradually and deliberately. Perform the specified number of sets and repetitions.

5. Drag Dumbbell

The Barbell Drag Curl, or Drag Dumbbell Bicep exercise, modifies the traditional bicep curl that emphasizes activation by isolating the muscle area and limiting velocity. It is also one of the best biceps exercises at gym, and you should add this to your routine.

How to do it:

  • Place your feet shoulder-width apart and tense your core.
  • Dumbbells should be held in a neutral grip in each hand.
  • With your arms straight, let the dumbbells hang at your sides.
  • Dumbbells should be dragged up your thighs as though you’re trying to scrape them against your body, with your elbows kept tight to your body.
  • While you curl the weights upward, concentrate on feeling your biceps contract.
  • Dumbbells should always be kept near your body.
  • Dumbbells should be kept close to the body by curling them towards your shoulders until they reach your upper thighs.
  • Hold onto your biceps for a brief moment at the peak of the exercise.
  • Drop the dumbbells back down slowly and deliberately, dragging them down your thighs once again. When lowering the weight, resist it.

biceps exercises at gym

6. Cable Curl

The cable bicep curl is an excellent exercise for building and toning your bicep muscles, giving you the desired sculpted arms. It is an excellent exercise for your bicep muscles. The cable curl is one of the best biceps exercises at gym, and you should add this variety to your workout for increasing size.

How to do it:

  • Set the cable weight to be difficult but doable.
  • Take a tall stance with your feet shoulder-width apart and your core tight. With the preferred grip, take hold of the bar or rope attachment.
  • Maintain a slight bend in your elbows while keeping your arms straight at your sides. Keep your back straight, your shoulders relaxed, and your posture upright.
  • Curl the weight up towards your shoulders while exhaling and concentrating on flexing your biceps.
  • Refrain from swinging the weight and maintain a fixed upper arm position. At the peak of the exercise, focus on how your biceps feel compressed.
  • Squeeze your biceps firmly, and hold the contracted position briefly. Breathe controllably and gradually return the weight to the beginning position.
  • Depending on your fitness level and objectives, complete the required sets (3–4) and repetitions (8–12). 

biceps exercises at gym

7. Single-arm high cable curl 

The single-arm high cable curl is a fantastic exercise to target and isolate your bicep muscles. It targets your bicep brachii, primarily the long head of the biceps. It is also one of the best biceps exercises at gym. If you want lovely results in your biceps, then consider this variety.

How to do it:

  • Place your feet shoulder-width apart and stand sideways toward the cable machine. Pick a weight that enables you to complete 10–12 reps with proper form. Hold the D-handle (or other attachment) palm down with one hand. Maintain a straight arm at your side with a slight bend in the elbow.
  • Contract your biceps to curl the weight towards your shoulder while maintaining a motionless upper arm and elbow close to your body. As you twist, move your wrist slightly to bring your thumb closer to your shoulder. At the peak of the exercise, concentrate on tightening your bicep muscles.
  • Feel the stretch in your bicep as you carefully return the weight to its initial position. Before alternating sides, finish all of the reps on one arm.

8. Dumbbell Preacher Curl

A fantastic workout to target the muscles in your biceps is the dumbbell preacher curl, which works the long head and helps form the top of your bicep. It is one of the best biceps exercises at gym, and gives you great pumps in your biceps.

How to do it:

  • Make sure your upper arm can rest comfortably on the pad by adjusting the preacher bench to a suitable angle. Choose dumbbells that will push you to achieve 8–12 repetitions.
  • Hold a dumbbell in a neutral grip with both hands. With your forearms dangling off the edge, rest your triceps close to the top of the pad. The dumbbells should hang straight down, and your elbows should be bent at a 90-degree angle.
  • Exhale and curl the dumbbells towards your shoulders while maintaining your upper arm stationary on the pad. Concentrate on flexing your biceps during this exercise. For optimal bicep activation, visualize raising your “pinky finger” toward the ceiling while you curl.
  • Squeeze your biceps hard for a brief moment at the peak of the exercise, feeling the complete contraction.
  • Taking a deep breath, gradually reduce the weight of the dumbbells to the beginning position while keeping your form. Keep the weights in place.
  • After the necessary repetitions, keep curling, swap arms, and do it again.

biceps exercises at gym

9. Incline bicep Dumbell

A variation on the traditional bicep curl that places even more emphasis on the long head of the biceps muscle is the incline dumbbell curl. This is accomplished by elevating your upper body, which causes the curl to have a broader range of motion. It is also one of the best biceps exercises at gym and is an excellent variation for your biceps.

How to do it:

  • Adjust the bench’s inclination to a desired angle between 30 and 45 degrees.
  • Select dumbbells that will push you while enabling you to perform the exercise with the correct technique. Grasp them at arm’s length by your sides with an underhanded grasp.
  • With your feet level on the ground and your back firmly placed against the pad, take a seat back. To keep your posture steady, contract your core.
  • Bend at the elbows to curl the dumbbells towards your shoulders while keeping your upper arms still and close to your body. When you raise the weights, concentrate on contracting the muscles in your biceps.
  • When you reach the peak of the exercise, your biceps should be fully tensed, and your forearms should be almost parallel to the ground. Feel your biceps being squeezed as you hold this position for a moment.
  • Return the dumbbells to the beginning position by lowering them gradually and deliberately. Avoid using momentum or letting the weights fall.
  • For the desired number of repetitions and sets, keep curling the dumbbells. 

10. Spider Curl

The Spider Curl is a more focused form of bicep curl workout than standard curls, which work the biceps brachii muscle. It is renowned for its more comprehensive range of motion and capacity to develop larger biceps. It is also one of the best biceps exercises at gym and gives you a muscular arm.

How to do it:

  • The incline bench can be tilted between 30 and 45 degrees. Place your face on the bench and close your chest to the top. For stability, make sure your feet are firmly on the ground.
  • Select a weight that will challenge you to perform 8–12 repetitions with proper form. Use neutral grips when using dumbbells. Use an underhanded grip when handling a barbell. Keep your elbows slightly bent as you extend your arms straight toward the floor.
  • Squeeze your biceps muscles at the top of the exercise as you slowly curl the weights towards your shoulders while maintaining a motionless upper body. Avoid using momentum or swinging the weights.
  • As you gradually reduce the weights to the beginning position, notice how your biceps are stretched. Throughout the exercise, keep your composure.
  • Finish in the required amount of time. After a little break, repeat for more sets. 

biceps exercises at gym

People Also Ask

What are the best biceps exercises for beginners?

Beginners must begin with biceps workouts that efficiently stimulate the muscles while allowing for good form and control. It is advised to perform curls with dumbbells, barbells, and cables. With the proper form, these workouts are reasonably simple to perform and target the biceps. 

Are there any alternatives to traditional biceps curls?

Several biceps curl options work the muscles from various perspectives while encouraging balance and growth. You can add various challenges to your workout program by incorporating effective variations such as preacher curls, reverse curls, hammer curls, and concentration curls.

Can I incorporate biceps exercises into a full-body workout routine?

It is possible to incorporate biceps exercises at gym into a full-body workout or separate routines focusing on different muscle groups. Exercises for the biceps should be a part of your total fitness program to promote balanced muscle growth and general strength.

What are some common mistakes to avoid when performing biceps exercises?

What are some common mistakes to avoid when performing biceps exercises?

Avoid making common mistakes when performing biceps workouts, such as lifting weights that are too heavy and compromising appropriate form or not entirely contracting or extending your biceps after each repetition. Instead, use momentum to lift the weight.

Conclusion

Building bigger biceps takes commitment, the proper form, and a planned exercise program. Since the biceps are essential for many upper-body actions, skipping biceps training might impede the growth of the entire arm. Maintaining a balanced diet high in protein, getting enough sleep, recovering after workouts, and doing frequent biceps exercises at gym are crucial for muscle growth and repair.

Always remember that perseverance and consistency are the keys to seeing results in biceps growth. So, commit to working out, pay attention to form, and you’ll see that your biceps get bigger and more defined with each session.

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1 comment

temp mail February 12, 2024 - 1:46 pm

I do believe all the ideas you’ve presented for your post. They are really convincing and will certainly work. Nonetheless, the posts are too short for novices. May just you please lengthen them a little from subsequent time? Thanks for the post.

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