10 Best Muscle-Building Biceps Excercises
Barbell or EZ-Bar Curl – The barbell curl and EZ-bar curl are the foundational exercises for building bigger biceps. They’re efficient, they work the muscles through a long range of motion, and they allow you to handle heavy weights. Barbell curls are typically done with a shoulder-width grip, while EZ-bar curls are done with a narrower grip that puts your palms in an angled position. As a result, EZ-bar curls tend to be easier on the wrists and forearms.
Cable Curl – The cable curl is a great exercise for targeting the biceps peak, which is the highest point of the muscle. To do this exercise, stand up straight with your feet shoulder-width apart and your knees bent. Then, holding a cable in each hand, curl your hands toward your shoulders. Be sure to keep your upper arms stationary throughout the movement.
Dumbbell Curl – The dumbbell curl is a classic exercise that can be done with one arm or two arms at a time. To do this exercise, stand up straight with a weight in each hand and your feet shoulder-width apart. Then, without moving your upper arms, curl the weights toward your shoulders. For added challenge, you can also do alternating dumbbell curls, which is where you curl one weight at a time.
Chin-Up – The chin-up is an effective exercise for developing the biceps because it allows you to handle your own bodyweight. To do this exercise, hold onto a chin-up bar with an overhand grip and then pull yourself up until your chin clears the bar. If you can’t do chin-ups with good form, you can also use an assisted chin-up machine.
Reverse-Grip Barbell Row – The reverse-grip barbell row is a great exercise for hits the biceps hard while also working other muscles like the lats, traps, and forearms. To do this exercise, start by holding a barbell with an overhand grip and then row the weight up to your chest while keeping your back straight. For added challenge, you can also add weight by wearing a weighted vest or holding dumbbells in each hand.
