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15 Best Bicep-Building Exercises

15 Best Bicep-Building Exercises 

To be a serious bodybuilder, you’ve got to be serious about your biceps. There’s real truth behind that idea. For instance, take Arnold Schwarzenegger, The Rock, or for that matter — any other bodybuilder. What's the one thing they all have in common? They all have huge biceps!

The good news is there are exercises you can start doing today to help you build your bicep muscle size, mass, and strength! Here are the 15 best bicep building exercises to challenge yourself and build bigger, stronger arms today!

  1. Fat-Grip Hammer Curl

Grab two dumbbells, one in each hand. Using a towel or with a rubber-grip sleeve on each handle, hold one dumbbell in each of your hands. This makes your muscles from the elbow down work harder than normal. Keep your arms stationery with your palms up and then curl the weights.  

  1. Behind-the-Back Cable Curl

Grab a D-shaped handle on a low pulley machine, with the cable behind your back. With your feet staggered, move forward until there’s tension on your arm, but keep it straight. Then, do the curls. 

  1. Reverse Curl

Hold a barbell or dumbbells in your hands, palms facing down. Your feet should be shoulder width apart. Curl the weights and contract your muscles until you bring the weight(s) to shoulder height. 

  1. Wide-Grip Curl

Hold a barbell or dumbbells in your hands with a wide grip, your palms facing up, and your feet shoulder width apart. Curl the weights and contract your muscles until you bring the weight(s) to shoulder height. 

  1. Close-Grip Curl

Hold a barbell or dumbbells in your hands a few inches apart, your palms facing up, and your feet shoulder-width apart. Curl the weights and contract your muscles until you bring the weight(s) to shoulder height.

  1. Barbell/Dumbbell/Band Curl

Hold a barbell, dumbbells, or band in your hands with your palms facing up and your feet shoulder width apart. Curl the weight(s) or band, and contract your muscles until you bring it to shoulder height.

  1. Drag Curl

Start with a barbell or dumbbells in your hands, palms facing forward. Get your elbows close to your torso and back. Without lifting your arms, curl the bar while keeping it in contact with your torso. 

  1. Hammer Curl

Start with a dumbbell in each hand, hands facing your torso. Keeping your palms facing the same direction, curl the weights until you bring them to shoulder height.

  1. Cheat Curl

Using a straight or EZ bar, keep your arms straight, and your palms neutral. Curl the weight, and lower the weight. After the initial movements, you can cheat and swing the weight upwards to complete your reps.

  1. Side Curl

The Side Curl — also known as a cross body hammer curl — is when you curl your right arm to your left shoulder and then vice versa without twisting your arm. 

  1. Zottman Curl

Start by holding dumbbells in each hand, palms facing each other. Curl the weights, only moving your forearms. Rotate your wrists so they’re facing up. Don’t stop the movement until your muscle is fully contracted and the dumbbells are at shoulder level. 

  1. Barbell Bent-Over Row (Top 10 Best Exercises to Build Muscle and Strength

Work your back, hips, and arms with Bent-Over BB Rows. Do these exercises and you’ll get a stronger, muscular back and bigger biceps. 

Start by holding a barbell with your palms facing down. Slightly bend your knees and bring your torso forward. Keep your back straight and your head up while you pull the barbell up.

  1. Chin-up

Your back and biceps benefit from chin-ups. On the bar, f ace your palms towards you, while keeping your arms shoulder-width or even further apart on the bar. Pull your body up on the bar. 

  1. Regular EZ Bar Curl

Hold the EZ bar at the wide outer handles, with your palms facing forward. Keep your elbows close to your torso. Curl the weight, and bring it to shoulder height. 

  1. Underhand Seated Row

Using the low cable machine, bend your knees and hold the bar in an underhand grip, shoulder-width apart. Keep your back straight, and use your back and arm muscles to pull the bar toward your navel. 

There you have it: the 15 best-bicep building exercises! If you’re serious about getting your arms bigger and stronger, add these exercises into your workouts. (Make sure your nutrition is on-point.)

Note: Right after your bicep-building exercises, add a protein powder to your daily routine. That’ll help pack an even greater punch. 

When you take a supplement or protein powder, you’re making sure that your body is getting essential nutrients and vitamins, which could improve your health. Learn about your options at gatsport.com

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