Best bicep exercises for strength and mass bodybuilding

best bicep exercises

I know you have probably spent tons of time trying to work your core as well as build chest muscles. However, once in a while you will need to give those muscle groups a rest and try performing something new, such as biceps exercises. By properly performing these following best bicep exercises, you will soon achieve the bulging biceps which catch the jealous look of many men as well as attract other beautiful women. If that is what you have been dreaming of then look no further! Today, we are going to show you several effective yet exciting workouts that target and strengthen your biceps muscles in this article.

Best Bicep Exercises For Strong Arms And Mass Bodybuilding

1. Barbell Curl

Barbell curl

This is one of the best bicep exercises that target not only your biceps but also your forearms muscles, giving you stronger and bigger arms than you have ever had. You will need a barbell in order to do this workout.

How to perform this exercise:

– Stand straight and tall as you hold the barbell using both of your hands at a shoulder width grip. It is necessary to keep the palms of your hands facing forwards and your elbows as close to your body as you can. This is your starting position.

– While you are trying to keep your upper arms still, start curling the barbell forward while engaging your biceps as you exhale.

A little tip for you: your forearms are the only things that should be allowed to move.

– Continue to perform this movement until you have completely engaged your biceps and the barbell is at shoulders height. Hold this position for a moment and engage your biceps hard.

– Start to slowly lower the barbell back to the starting position while you are breathing in.

– Keep following these steps until you finish all the recommended reps.

Variations:

– This exercise can also be performed by using a straight bar attachment which is attached to a low pulley. You will be provided with a perfect contraction when you are at the top of the movement.

– A closer grip may also be used, depending on your purposes.

2. Cross Body Hammer Curl

Cross body hammer curl

This is one of the best biceps exercises for mass because it can simultaneously work your biceps and your forearms muscles. Any beginners with two dumbbells can totally do this workout.

How to perform this exercise:

– Stand straight and tall, holding a dumbbell in each of your hands. You should keep both of your hands down and close to your sides with both palms facing in.

– While you are trying to keep the palms facing in and not twisting the arms, start curling the weight in your right arm up to the left shoulder while you are breathing out. Touch your shoulder with the top of the weight. Hold this contracted position for a moment.

– Slowly bring the weight down on the same path while breathing in. After that, do the same steps for your left arm.

– Continue to switch between your arms until you finish all the recommended reps.

Variations: This exercise can also be performed between 2 pulleys, holding the end of a rope attachment on each of your hands.

3. Concentration Curls

Concentration curls

Like the previous exercise, this workout also targets both your biceps and forearms muscles. All that you will need is a dumbbell then even a beginner can do this exercise.

How to perform this exercise:

– Find a flat bench that you are going to use and sit on it. Hold a dumbbell in front of your body and between your legs. Remember to keep your legs away from each other and bend your knees as well as place your feet flat on the ground.

– Pick up the weight using the right arm. Put the back of the right upper arm onto the inner right thigh’ top. Start rotating your palm until it is facing forward as well as away from your thigh.

A little tip for you: It is necessary to fully extend your arm and keep the weight above the ground. This is your starting position.

– While you are trying to keep your upper arm still, start curling the dumbbell forward as you engage your biceps while breathing out. At this point, your forearms are the only things that should be allowed to move. Continue to perform this movement until you have fully engaged your biceps and the weight is at shoulder height.

A little tip for you: at the top of this movement, remember to keep the little fingers of your arm higher than your thumb. This will ensure a perfect contraction. Hold this position still for a moment while you are engaging your biceps.

– Slowly start to lower the weights to get them back to the starting position while breathing in. Remember to always avoid any swinging movements.

– Keep following these steps until you finish all the recommended reps. After that, start to switch to your left arm.

Variations: You can also perform this exercise while standing and keeping your torso bent forward with your arm in front of your body. Remember that while performing it this way, you are not using any leg support for the back of your arm. Therefore, it is necessary to make some extra effort in order to make sure that your upper arm is not moving. This exercise is more challenging and is not recommended for those who are suffering from back pains.

4. Brachialis SMR

Brachialis SMR

This is one of the best bicep exercises since you will have the chance to stretch your muscles after some hardworking time. Beginners should stay away from this exercise. You will need a foam roll in order to correctly do this workout.

How to perform this exercise:

– Find a flat surface then start lying on your side. Remember to keep the upper arm against the foam roller. It is necessary to make sure that your upper arm is more or less aligned with the body. Press the outer bicep against the foam roller.

– Bring your hips above the ground. Use your feet and your arm to support your bodyweight. Hold this position for about 10 to 30 seconds then switch to the other side.

– Keep following these steps until you finish all the recommended reps.

5. Flexor Incline Dumbbell Curls

Flexor incline dumbbell curls

This is one of the best bicep exercises because it is also a strength training workout. You will need two dumbbells in order to properly do this exercise.

How to perform this exercise:

– Hold the weight towards the side which is further away from you, providing more weight on the side which is the closest to you. Next, perform a normal incline dumbbell curl. However, try to keep the wrists away as far as you can in order to neutralize any pressure that is put on them.

– Find an incline bench that you are going to use and sit on it at a 45 degrees angle. Hold a dumbbell on each of your hands.

– Let the arms straight down on both of your sides. Keep your elbows in and the palms of your hands forward as well as your thumbs pointed away from you.

A little tip for you: You will need to maintain this hand position during the movement. Try not to twist your hands while they are coming up. This is your starting position.

– Curl up both weights simultaneously until you have fully engaged your biceps while breathing out. A little tip for you: Try not to let your arms swing or use momentum. Always try to control the motion. Hold this position for a moment while you are at the top of the movement.

– While breathing in, slowly get back to the starting position.

– Keep following these steps until you finish all the recommended reps.

Caution: In order to prevent any unexpected injuries, it is necessary to avoid fully extending your both arms as you can hyperextend them. Moreover, always remember to move slowly while coming down.

Variations: Cables can be used while performing this exercise.

6. Machine Bicep Curl

Machine bicep curl

How to perform this exercise:

– Adjust the seat height until you feel comfortable sitting in it and select your weight options. Put the upper arms on the provided pads then grasp the handles with your hands. This is your starting position.

– Start performing this movement by keeping your elbows flexed then pulling the lower arm toward the upper arm.

– Briefly pause when you are at the top of the movement. After that, slowly lower the weight back to the starting position.

– In order to keep working on the muscles tension, it is necessary to prevent the weight from returning all the way to the stops until you have completed the sets.

– Keep following these steps until you finish all the recommended reps.

Congratulations, you have just finished reading the entire “Best bicep exercises for strength & mass bodybuilding” article. Hopefully you have discovered many more effective best bicep exercises in order to work your arms. If you are satisfied with what you have just read, please let us know what you think by commenting down below. However, if there are still some parts that you do not understand, please do not be shy to send us your questions.

Moreover, we are also providing many more fitness & exercise related articles from the site vkool which you should totally visit. We are sure that you will not be disappointed.

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