When you were a kid and an adult asked you to “show us your muscles” I bet it was the biceps that you flexed.
It’s been grained into us since we were kids that bigger biceps are more attractive.
So here are the best 5 biceps that’ll have your biceps popping out of your shirts in not time:
#1 Alternating Dumbbell Curls
This is a great isolation exercise to engage the entire bicep muscle.
- While performing this exercise you should focus on keeping your palms facing forward as your elbows are positioned in front of your hips during the entire movement.
- You should keep your shoulder blades retracted as you curl with each arm while squeezing the dumbbell as hard as you can to force an even harder bicep contraction.
- Bring the dumbbell all the way up to your chest and control the descent while keeping your elbows in front of your hips without allowing them to pass the hips.
- Fully extend your arm at the bottom of the movement and do not alternate until your arm is fully extended, and reason for that is because you want to be focusing as much as possible on creating maximum muscle engagement and by isolating each bicep and finishing each movement before curling with the other arm.
#2 Dumbbell Hammer Curls
This exercise is one of the best exercises that you can do for biceps development, this exercise allows you to lift heavy weights without putting too much tension on your joints since you’re using a neutral grip with your wrist.
During the exercise you should focus on keeping your elbow in the same spot during the entire movement, especially if you’re lifting heavy weights (do not swing them!) You can use alternative movement or do both arms simultaneously while focusing on muscle contraction.
- So start by lifting the weight up while keeping your elbows steady, then descend slowly while controlling the weight and putting emphasis on the negative movement then repeat.
#3 EZ Bar Curls
This is another exercise that allows you to lift heavy, as well as targeting different angles and heads of the biceps (depending on the variation)
The first variation is the wide grip, when you’re using this grip your wrist is facing the outside of the shoulder which helps targeting the short head of your biceps.
The other variation is the inner grip in which your wrists are curling up against your shoulders, which targets the long head of your biceps.
While doing the exercise you want to keep your elbows steady and keep them in the same spot the whole time, lift the barbell up and squeeze your biceps at the top of the movement, then control the weight on the way back down.
#4 Preacher Curls
One of the best exercises for biceps growth as it helps isolate them without engaging other muscles during the movement, as well as providing muscle stretch that not many other exercises provide.
There are many ways to do this exercise, either on the preacher curl machine, or using a barbell or dumbbells, but using free weights is recommended.
- First you hold the barbell or dumbbells about shoulder width, start the descending movement while driving your elbows down to emphasize using the biceps, make sure your arms are fully extended.
- When you get down to the bottom you should never let your shoulders come forward, instead keep them back and down the whole time.
- Lift the weight all the way up and flex your biceps once you get to the top, then slowly extend your arms all the way down again and repeat.
#5 Zottman Curl
If you’re looking for an exercise that targets a little bit of everything, then this is the one for you.
This exercise targets the primary movers for a traditional bicep curl on the way up (the biceps and brachialis) and on the way down it targets the main muscles for the reverse curl (the brachioradialis)
- To perform the movement, begin with the dumbbells by your side while your palms are facing the inside, as you curl the dumbbells begin twisting your wrists so that your palms face your shoulders at the top of the movement.
- Once you reach the top of the movement, turn your palms so they face out then slowly return to the starting position and repeat.
Throughout the whole exercise you should focus on keeping your shoulder blades back, your core tight, your elbows in front of your hips and perform the full range of motion with each repetition.
Do 3-4 sets of 8-10 reps and you’ll see explosive muscle growth on your biceps before you know it!