If you’re looking to build bigger, stronger biceps, it’s important to include a variety of exercises in your workout routine. This article introduces you to 9 awesome bicep exercises to help you achieve your goals.
From dumbbell hammer curls to standing barbell curls, these exercises will make a difference in your arm strengthening routine. Each exercise uniquely targets the biceps, helping you to build balanced and defined muscles. With proper form and the right amount of weight, you can take your bicep workouts to the next level.
9 Awesome Bicep Exercises
Dumbbell Hammer Curls
Dumbbell hammer curls are a fantastic exercise for building bigger biceps and improving your mind-muscle connection.
Hold a dumbbell in each hand with your palms facing inward and your elbows stationary to do this exercise. Curl the weights up towards your shoulder, squeezing the bicep at the top of the movement before slowly lowering them back down. Maintaining proper form is important by avoiding swinging the weights and using momentum to lift them.
The neutral grip of the wrist during dumbbell hammer curls allows you to lift heavier weights with less strain on your joints. This makes it an effective exercise for building bicep muscle and strength.
Additionally, the focus on squeezing and contracting the bicep helps to improve your mind-muscle connection and engage the muscle more effectively. Incorporate dumbbell hammer curls into your bicep routine for a great way to build bigger, stronger arms.
Preacher curls are one of the best exercises for targeting the biceps and making sure you’re performing the movement correctly.
Grab a pair of dumbbells (or use an EZ bar or barbell) and place your chest up against a preacher curl bench to do preacher curls. Make sure your armpit is in line with the top of the pad, then curl the weight straight up, controlling it during its descent. Repeat on the other side for one full repetition to complete one set.
Preacher curls are ideal for building strong and defined biceps that look great.
Preacher curls are essential for anyone looking to build strong and defined biceps.
Using a preacher curl bench ensures that you perform the movement correctly and isolate the bicep muscle.
Incline Dumbbell Curls
Looking to add some variety to your bicep workout and target the peak of your biceps? Incline dumbbell curls are the exercise for you. These curls allow you to isolate and focus on the top of your bicep and lift heavier weights.
To perform incline curls, find a bench with a 45-degree angle or use a flat bench for a different range of motion. Lie back on the bench with your feet on the ground and curl the weights straight up, controlling them as you lower them.
Ensure your upper arm stays stationary and focus on squeezing with your bicep. This exercise is a great addition to any bicep routine and will help you achieve stronger, more defined arms.
Proper form is key to getting the most out of incline dumbbell curls. This means keeping your upper arm stationary and avoiding swinging the weights too much.
Instead, focus on curling with just your bicep and feeling the contraction in the muscle. You can also try using a slightly lighter weight and focusing on the mind-muscle connection, squeezing and contracting the bicep at the top of the movement.
Standing Barbell Curls
In addition to strengthening the bicep muscle, standing barbell curls also help to improve grip strength and overall arm coordination. Using a barbell can challenge both sides of the body evenly, creating balanced muscle development.
The underhand grip used in this exercise also activates the bicep muscles differently than other grips, providing a more comprehensive workout. Standing barbell curls are a key component in any arm strengthening routine.
One of the key benefits of standing barbell curls is the ability to lift heavier weights. This is especially important for those looking to build mass and strength in their biceps. Using heavier weights can challenge and stimulate the muscle more, leading to better muscle growth and development. Additionally, the standing position allows for greater stability and control than other bicep exercises, allowing you to target the muscle and achieve better results.
Seated Dumbbell Curls
Working your biceps with seated dumbbell curls can help you build strength and definition.
Because you’re seated, you won’t be able to use momentum to lift the weights, so it may be more challenging than standing Dumbbell curls. Sit upright on a bench or stability ball and grip the dumbbells with your palms facing up. Keeping your elbows still, curl the weight towards your shoulders and focus on contracting the bicep at the top of the movement before slowly lowering them down.
Make sure not to lean back or use other muscles to lift – this exercise is all about proper form!
In addition to increasing muscle strength and definition, seated dumbbell curls can also help to improve overall stability and balance. Because you are seated and unable to rely on momentum to lift the weights, your core muscles will be engaged and working to maintain balance throughout the exercise.
This can improve stability and balance in other areas of your fitness routine and everyday life. It’s important to remember to keep proper form and focus on contracting the bicep muscle to get the most out of this exercise.
With regular practice, you can see significant improvements in your bicep strength and stability
Alternating Dumbbell Curls
To build strong and defined biceps, incorporate alternating dumbbell curls into your routine. This exercise ensures you’re isolating each bicep for better muscle contraction. Begin by taking a dumbbell in each hand, keeping your elbows stationary as you lift them towards your shoulder in turns.
Make sure to focus on squeezing the bicep at the top of the movement before slowly lowering the weight again. Good form is key – keep those elbows still and focus on contracting each bicep separately. With this exercise, you can easily hit those biceps hard and work towards stronger arms!
Remember to keep your body stationary while performing this exercise – don’t swing the weights or use momentum to lift them. This will help you fully isolate and engage the biceps. It’s also a good idea to vary your weight to ensure you’re challenging your muscles and progressing in your strength.
As you become more comfortable with this exercise, you may want to experiment with using different grips or an EZ bar instead of dumbbells to mix things up and target the biceps differently.
Overall, alternating dumbbell curls are a great addition to any bicep workout and can help you achieve the defined, strong arms you desire.
Don’t forget to include concentration curls in your workout to target your bicep muscles and get stronger arms. Work on the mind-muscle connection by sitting down with a dumbbell and resting your elbow on your inner thigh, up the weight while keeping good form, focusing on squeezing at the top before slowly lowering it back down.
Repeat this with each arm – this exercise is great for isolating each bicep and building strength and definition through proper form.
To add more detail to the value of concentration curls, it’s important to note that this exercise is great for isolating the bicep and helping you focus on the muscle you’re working. Sitting down and resting your elbow on your inner thigh can keep your form strict and ensure you’re only using your bicep to lift the weight.
This isolation can help you build a strong contraction in the muscle and help you feel the burn as you work your biceps.
Additionally, the seated position and focus on a single arm at a time can help improve your mind-muscle connection, allowing you to hone in on the muscle you’re working on and get the most out of each rep. By incorporating concentration curls into your bicep routine, you can build stronger, more defined arms and feel the results of your hard work.
Standing Cable Curls
To further isolate and contract the bicep, try standing cable curls. Begin by facing a cable machine and grip the handle underhand. Ensure your elbow and shoulder stay stationary as you lift the weight towards your shoulder.
Adjust the weight to your strength level, squeezing the bicep at the top of each curl before slowly releasing it back down. Keep good form by avoiding any swinging of the weight while you complete this exercise – it’s perfect for targeting the bicep and getting a strong contraction in each rep!
In addition to isolation and contraction, standing cable curls are a great exercise for improving the mind-muscle connection. By focusing on the contraction of the bicep and maintaining good form, you can ensure that you are activating the target muscle effectively. This can lead to better muscle growth and development over time.
Additionally, using a cable machine allows for constant tension on the muscle throughout the range of motion, which can lead to more comprehensive muscle activation and growth. So not only are standing cable curls an effective bicep exercise, they are also a great tool for improving muscle control and connection.
Hammer Curl Variations
Add hammer curl variations into your bicep routine to achieve stronger, more defined arms. Keep your wrists in a neutral position when lifting the weights to alleviate strain on the elbow joint and allow for heavier lifting. As you lift the weights towards your shoulder, pause and squeeze your bicep at the top before slowly lowering back down.
Proper form is crucial – avoid swinging the weights and maintain stationary upper arms as you complete each repetition. Hammer curls are an effective way to target your biceps and build strength and definition.
Additionally, hammer curls are a great exercise for those with wrist or elbow issues, as the neutral wrist position puts less strain on these joints.
They can also help to increase grip strength, as the neutral grip position requires more effort from the forearm muscles. Hammer curls are a versatile and valuable addition to any bicep workout.
It’s clear that incorporating a variety of bicep exercises into your workout routine is crucial for building bigger, stronger arms.
Whether you prefer dumbbell hammer curls or standing barbell curls, there are plenty of options to choose from. Remember to focus on proper form and the right amount of weight to get the most out of your workouts and achieve your muscle building goals.
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Rob is a Certified Personal Trainer and Nutrition Coach through the National Academy of Sports Medicine. For the past 10 years, Rob has been navigating the health and fitness landscape to better himself and those around him, focusing on tools such as calorie and macro counting, intermittent fasting, and HIIT training techniques.