Top Biceps Workouts

Building big, strong biceps is a goal of many gym-goers. Not only do well-developed biceps look impressive, but they also help with many functional movements such as lifting and carrying objects. In this article we will see about top 10 biceps workout that will give you a beautiful biceps.

Here are the top 10 biceps workouts that you can add to your workout routine to help build bigger and stronger biceps:

Barbell curls - This is a classic biceps exercise that targets the entire biceps muscle group.

1) Preacher curls

2) Hammer curls

3) Concentration curls

4) Cable curls

5) Incline dumbbell curls

6) Chin-ups

7) Reverse curls

8) Zottman curls

9) Spider curls

10) Barbell curls

Let us now understand each of the workouts and learn how to do them properly.

Preacher Curls:

Preacher curls are a great exercise to isolate the biceps muscle and target the lower portion of the biceps. Use an EZ bar or a dumbbell for this exercise. Rest your arms on the preacher bench and curl the weight up towards your chest. Keep your elbows tucked in and don't swing the weight. Slowly lower the weight back to the starting position to complete one rep.

Hammer Curls:

Hammer curls target the brachialis and brachioradialis muscles, which are located on the sides of the biceps. Use dumbbells for this exercise and keep your palms facing each other. Curl the weight towards your chest and keep your elbows tucked in. Slowly lower the weight back to the starting position to complete one rep.

Concentration Curls:

Concentration curls isolate the biceps muscle and target the peak of the biceps. Use a dumbbell for this exercise and sit on a bench with your legs apart. Rest your elbow on the inside of your thigh and curl the weight up towards your chest. Keep your elbow tucked in and slowly lower the weight back to the starting position to complete one rep.

Cable Curls:

Cable curls target the entire biceps muscle group and allow for greater tension throughout the movement. Use a cable machine with a straight bar attachment. Stand with your feet shoulder-width apart and curl the weight towards your chest. Keep your elbows tucked in and don't swing the weight. Slowly lower the weight back to the starting position to complete one rep.

Incline Dumbbell Curls:

Incline dumbbell curls target the long head of the biceps muscle and allow for a greater range of motion. Use a bench set at a 45-degree angle and hold a dumbbell in each hand. Curl the weight towards your chest and keep your elbows tucked in. Slowly lower the weight back to the starting position to complete one rep.

Chin-ups:

Chin-ups are a compound exercise that targets the entire biceps muscle group, as well as the back and shoulders. Use a chin-up bar and grab the bar with your palms facing towards you. Pull your body up towards the bar until your chin is above the bar. Slowly lower your body back down to the starting position to complete one rep.

Reverse Curls:

Reverse curls target the brachialis muscle, which is located on the sides of the biceps. Use a barbell for this exercise and hold it with an overhand grip. Curl the weight towards your chest and keep your elbows tucked in. Slowly lower the weight back to the starting position to complete one rep.

Zottman Curls:

Zottman curls target the biceps, brachialis, and brachioradialis muscles. Use a dumbbell for this exercise and hold it with an overhand grip. Curl the weight towards your chest and then rotate your wrist so that your palms are facing downwards. Slowly lower the weight back to the starting position and rotate your wrist back to the starting position to complete one rep.

Spider Curls:

Spider curls isolate the biceps muscle and target the peak of the biceps. Use an EZ bar for this exercise and lie face down on an incline bench. Let your arms hang down and curl the weight towards your chest. Keep your elbows tucked in and slowly lower the weight back to the starting position to complete one rep.

Barbell Curls:

Barbell curls are one of the most classic biceps exercises. It targets the entire biceps muscle group and is great for building overall strength. Start with a shoulder-width grip and curl the weight towards your chest. Keep your elbows tucked in and ensure that you're not swinging the weight. Slowly lower the weight back to the starting position to complete one rep.

Incorporate these exercises into your workout routine to help build bigger and stronger biceps. It's important to remember that building muscle takes time and consistency. Ensure that you're progressively overloading your muscles and giving them enough time to recover between workouts.

In addition to these exercises, it's important to also focus on your nutrition and overall fitness routine. Eat a balanced diet with plenty of protein to help fuel muscle growth and ensure that you're getting enough rest and recovery time between workouts.

While these exercises can help you build bigger and stronger biceps, it's important to also focus on other muscle groups to ensure a well-rounded and balanced physique. Incorporate exercises for your back, chest, and shoulders to help build overall strength and muscle mass.

In conclusion, the top 10 biceps workouts include barbell curls, preacher curls, hammer curls, concentration curls, cable curls, incline dumbbell curls, chin-ups, reverse curls, Zottman curls, and spider curls. Incorporate these exercises into your workout routine and focus on overall nutrition and fitness to help build bigger and stronger biceps.