Best Bicep Exercises for Bigger Biceps

Biceps are one of the most admired muscle groups for men, thanks to their visual appeal and the sense of strength they represent. As such, it’s no wonder that many men are constantly on the lookout for the best bicep exercises to incorporate into their workout routines. In this comprehensive guide, we’ll dive into some of the top bicep exercises that will help men build those impressive guns. So, roll up your sleeves and get ready to pump some iron!

Best Bicep Exercises For Men A Comprehensive Guide

Barbell Curl:

The barbell curl is a classic bicep exercise that targets the entire bicep muscle group. It’s an excellent foundational exercise to include in your routine, as it helps build strength and mass.

Stand tall with your feet shoulder-width apart, holding a barbell with an underhand grip.

With your elbows tucked in and close to your body, curl the barbell upwards, squeezing your biceps at the top of the movement.

Lower the barbell slowly back to the starting position.

Aim for 3-4 sets of 8-12 reps.

Dumbbell Curl: bicep exercises

Dumbbell curls offer a more isolated approach to bicep training, allowing you to work on each arm individually. This helps ensure balanced muscle development and can also target weaker or less dominant arms.

Stand with a dumbbell in each hand, palms facing forward, and arms hanging by your sides.

Curl one dumbbell towards your shoulder, keeping your elbow stationary.

Lower the dumbbell back to the starting position and repeat on the other side.

Aim for 3-4 sets of 8-12 reps per arm.

Hammer Curl:

Hammer curls work both the biceps and the brachialis, a smaller muscle that runs beneath the biceps. This exercise can add thickness to the upper arm and improve overall arm aesthetics.

Stand with a dumbbell in each hand, palms facing your thighs.

Curl the dumbbells towards your shoulders, maintaining the neutral grip throughout the movement.

Lower the dumbbells back to the starting position.

Aim for 3-4 sets of 8-12 reps per arm.

Concentration Curl: bicep exercises

Concentration curls isolate the biceps and place the muscle under tension for an extended period, promoting muscle growth. It’s a great exercise to add to your routine for extra focus on the biceps.

Sit on a bench, feet shoulder-width apart.

Hold a dumbbell in one hand, resting your elbow on the inside of your thigh.

Curl the dumbbell towards your shoulder, keeping your upper arm stationary.

Lower the dumbbell back to the starting position.

Repeat for 8-12 reps, then switch arms.

Aim for 3-4 sets per arm.

Chin-Up:

Chin-ups are a fantastic bodyweight exercise that targets not only the biceps but also the back muscles. Adding this compound exercise to your routine can help build overall upper body strength and improve functional fitness when doing bicep exercises.

Grab a pull-up bar with an underhand grip, hands shoulder-width apart.

Hang from the bar with your arms fully extended.

Pull yourself up until your chin is above the bar, squeezing your biceps at the top.

Lower yourself back down to the starting position.

Aim for 3-4 sets of as many reps as you can perform with good form.

Preacher Curl:

The preacher curl is another isolation exercise that helps develop the lower part of the biceps, contributing to a more defined and peaked appearance.

Sit on a preacher bench with your arms resting on the pad, holding a barbell or dumbbells

with an underhand grip.

Extend your arms fully, ensuring that your upper arms remain in contact with the pad.

Curl the weight towards your shoulders, squeezing your biceps at the top of the movement.

Slowly lower the weight back to the starting position.

Aim for 3-4 sets of 8-12 reps.

Incline Dumbbell Curl: bicep exercises

The incline dumbbell curl provides a greater stretch for the biceps, which can lead to increased muscle growth. This exercise also targets the long head of the biceps, contributing to better overall bicep development.

Set an incline bench at a 45-degree angle.

Sit back on the bench with a dumbbell in each hand, palms facing forward.

Extend your arms fully and allow them to hang down by your sides.

Curl the dumbbells towards your shoulders, keeping your upper arms stationary.

Lower the dumbbells back to the starting position.

Aim for 3-4 sets of 8-12 reps per arm.

Cable Curl:

Cable curls provide constant tension throughout the movement, making them an excellent addition to your bicep workout. This exercise can also be performed using various attachments and grips, allowing you to target different parts of the bicep muscles.

Stand in front of a cable machine with a straight bar or rope attachment connected to the lower pulley.

Grasp the attachment with an underhand grip and stand with your feet shoulder-width apart.

Curl the attachment towards your shoulders, keeping your elbows stationary.

Slowly lower the attachment back to the starting position.

Aim for 3-4 sets of 8-12 reps.

Incorporating these best bicep exercises for men into your workout routine will help you build bigger, stronger, and more defined biceps. Remember to prioritize proper form and progressively increase the weight or resistance as you become stronger. Additionally, don’t forget that adequate rest and nutrition are essential for muscle growth and recovery. With dedication, consistency, and a well-rounded approach, you’ll be on your way to achieving the impressive biceps you desire.