How to create a bicep workout

Almost everybody who starts bodybuilding wants to have bigger biceps. People use many different kinds of workouts to build bicep muscles but with limited success. This is not because they are not putting in the required amount of hard work but because they do exercises the wrong way.

You can ask any muscle expert and he will tell you one thing about building bicep muscles which is that it is impossible to do so without lifting more and more weight. If you are lifting the same amount of weight day in and day out then surely the size of bicep muscles will not increase. In order to increase the muscles you need to push yourself.

While performing workouts to build biceps you can start by dividing the routine into sets. Initially you can use 3 sets of about 6 reps each. With time you will feel that the strength in the muscles is still there after 3 sets then you can either increase reps in sets or you can simply increase the number of sets. However, in doing all this you need to take care of your body because overwork will not do your muscles any good. You need to take days off in between workouts to allow the muscles to relax and repair. This advice should be taken seriously even if you are looking to build huge biceps fast.

Top Bicep Building Exercises

It is always advisable to set aside one or two days in a week for arms workouts. The best way to start exercise of arms is by starting with triceps and then moving to the biceps. Triceps are naturally larger than biceps so starting with them will allow you to get into the mode to perform tougher bicep exercises.

A best way to build biceps fast is by performing alternate dumbbell curl exercise. This exercise you can perform through building momentum by letting the body sway. This is quite useful as it allow the bodybuilder to use heavier weights.

You can also build up biceps by using Barbell Curl exercise. This exercise is ideal for stimulating muscle growth and this happens because arms work out independent of the body. Third good exercise for building biceps is inclined dumbbell Curl. As the name indicates this exercise makes use of an inclined bench. During the workout biceps are the center point. This allows them to expand and grow.

You can also do concentration curls exercise to increase the muscle size. For concentration curls you should place your working hand on the thigh and then move it at an angle. This exercise is performed separately for both arms.

One of the best exercises for building up biceps is weighted chin-up. This you can do by holding the rod with both hands with palms of hands facing towards you. Then pull your body up on the rod and do about 10 reps every time. This will increase your bicep muscles.

Important Advice

Whatever you do just do not try to cheat yourself during training. You should not try to modify the bicep exercise just because it is hard on you. For instance, you should not try to use your shoulder strength when performing bicep exercise. Taking leverage from shoulders to lift the weight will not increase your bicep size.

Sun’s out, guns out! These are the top 10 biceps exercises Bodybuilding.com users swear by!

How to create a bicep workout

They may not be the biggest or the strongest muscle group in your body, but your biceps are arguably the best “show” muscles.

Functionally, the biceps muscle is pretty straightforward—it flexes the elbow—yet humankind has come a long way since the days of hoisting a club. These days, we don’t just want our biceps to work, we want them to represent!

Today, there is a dizzying number of exercises to bring out every vein, bulge, and peak in your biceps muscle, and there are very few people who don’t incorporate at least one or two of these into their workout.

To see a full array of biceps workouts, you can check out Bodybuilding.com’s Exercise Database, which hosts video demonstrations of hundreds of exercises and thousands of reps with top models from the industry. But, if you just want to see the top ten biceps exercises as rated by you—our users—and incorporate them into your workout, keep reading!

Exercise 1:В Incline Dumbbell Hammer Curl

You rated these curls number 1! The incline bench position increases the stretch on the long head of the biceps muscle and also locks your body against the bench so you can’t cheat more weight during reps by rocking backward. An added benefit to hammers is that your wrist and elbow are less vulnerable to strain than during reps of other curls.

How to create a bicep workout

Incline Dumbbell Hammer Curl

Exercise 2:В Incline Inner-Biceps Curl

This exercise also stretches the long head of the biceps. The more horizontal the bench during your workout, the more the long head of the muscle will be stretched during reps.

These are awesome to add into your isolation workout because they truly isolate the biceps muscle!

How to create a bicep workout

Incline Inner-biceps curl

Exercise 3:В Standing Concentration Dumbbell Curl

Concentration curls place the arm in front of the body with a bent elbow and a rotation in the shoulder. While this decreases recruitment of the long head, it potentially increases biceps thickness and peak by better recruitment of surrounding muscles during your workout.

With your free hand on your off leg to support your body weight, when you hit failure you can switch over to a hammer grip and burn out a few extra reps.

Exercise 4:В EZ-Bar Curl

A lot of people think the EZ-bar curl is the best all-around addition to your biceps workout. It engages both the short and long heads of the biceps muscle and for some people it’s a lot more comfortable on the joints and forearms than a straight barbell!

How to create a bicep workout

Exercise 5:В Wide-grip standing barbell curl

This is definitely one of the more common ways to hit this muscle group. Taking a wider-than-normal grip will cause you to externally rotate at the shoulder, so your upper arm changes its position, prompting more involvement from the short head of the biceps muscle.

You can overload during your workout by using bands, chains, or a partner for forced reps, which you can’t do very well using only a dumbbell.

How to create a bicep workout

wide-grip standing barbell curl

ExerciseВ 6:В Zottman Curl

In this movement, you hold a dumbbell in each hand and have a palms-up (supinated) grip on the way up and a palms-down (pronated) grip as you lower the weight, so all of your elbow flexors get hit!

Some of your elbow flexors act as supinators as well, so rotating the wrist and forearm during the curl instead of at the bottom will load up that function.

How to create a bicep workout

Exercise 7:В Barbell Curl

The classic. If you did only this movement in your biceps workout, you would still come out ahead.

Of course, you can play around with your grip width (as in Exercise 5), which may reduce the discomfort that some people experience with a barbell, as well as emphasize a different part of the biceps. A narrower grip will emphasize the long head of the muscle, while a wider grip will emphasize the short head of the muscle.

How to create a bicep workout

Regular-Grip Barbell Curl

Exercise 8:В Dumbbell Biceps Curl

Also a classic! Dumbbells allow the wrists to move freely, so most people adopt for a slight rotation of the wrist and forearm as they curl, which thickens the muscle group.

How to create a bicep workout

Dumbbell Biceps Curl

Exercise 9:В Hammer Curl

The hammer will typically be our strongest curl during a biceps workout. This is because all of our elbow flexors are actively involved, and the forearm and wrist are in a power position. Doing this movement like a concentration curl or preacher curl (on a preacher bench) will minimize cheating and maximize muscle recruitment during the workout.

How to create a bicep workout

Preacher Hammer Dumbbell Curl

Exercise 10:В Overhead Cable Curl

This is a great way to practice your front double biceps pose as you train. You can do both cables at once, or alternate between arms!

How to create a bicep workout

Overhead cable curl

For an alternative arm workout, check out this articleВ for some sleeve-splitting exercises.

How to create a bicep workout

How to create a bicep workout

How to create a bicep workout

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How to create a bicep workout

How to create a bicep workout

How to create a bicep workout

How to create a bicep workout

Here are the best exercises for your arms. Photo courtesy of Shutterstock

The start of summer means it’s finally time to show off that body you’ve been working on all winter long, but don’t let all your progress get in the way of more success. If you’re one of the many ambitious gym-goers who struggles to achieve your desired results when it comes to the size and definition of your arms, then it could be high time you sit back and decide on a different course of action — preferably a comprehensive workout routine that targets the “heads” of your biceps, triceps, and forearms.

Our biceps consist of two heads: the long head, which is the outer portion of the muscle; and the short head, which is the inner portion of the muscle. A less prominent muscle in the biceps — brachialis — is located beneath our main biceps. Any effective arm workout should incorporate exercises that target each head of the bicep, including alternating incline dumbbell curls (long head), preacher curls (short head), and hammer curls (brachialis).

Effectively training our triceps cannot be understated. Our triceps account for two-thirds of our arm space and consist of three heads: the long head, the medial head, and the lateral head. Hitting each head of the triceps means changing the angle of our arms. A few workouts that effectively do so include dumbbell pull-overs (long head), one-arm reverse pushdowns (lateral head), and close-grip bench press (medial head).

Forearms may not seem all that important for our overall appearance, but you may be surprised to learn that there are more muscles in our forearms than there are in our upper arms. While there are a variety of muscle groups found in the forearm, three stand out: the flexors, the extensors, and the brachioradialis. To target the heads of all three muscle groups, consider adding these exercises to your routine: reverse barbell curl (flexors), barbell seated wrist extension (extensors), and reverse grip dumbbell curl (brachioradialis).

By: Martin Green

Published: 13 October, 2013

How to create a bicep workout

Traditional pushups are used in the military and by personal trainers to improve your chest, shoulders and triceps. Your biceps are a natural antagonist to your triceps and normally require pulling rather than pushing exercises to build them up. Typical pressups do not target your biceps. However, pushups can be modified to give your biceps a great workout. Instead of placing your hands shoulder-width apart, you need to bring them closer together as you push yourself up from the ground. This gives your biceps an excellent workout.

Pushups

The American Council on Exercise believes pushups are among the most important exercises you should learn because they are simple yet target numerous muscles. Pushups mainly benefit your upper body, particularly your chest, abdomen, shoulder and arms. You perform a basic pushup on your hands and toes. Keep your back straight and your feet no more than 12 inches apart. In a typical pushup, your hands rest on the floor in line with your shoulders. Bending your arms, lower your body to the floor as far as possible and then push yourself back up. Repeat this between four and 50 times, depending on your strength and fitness level.

Biceps

Your biceps are two muscles in your upper arm called biceps brachii and the brachialis. They cover the front of your upper arm, help you move your elbow and are very important when playing sports, such as tennis. When a bodybuilder flexes her biceps, she typically curls her fist toward her shoulder to accentuate them. You typically work your biceps by curling and pulling, while your triceps and chest are worked out by pushing. Therefore, recommended biceps exercises usually include barbell curls, chinups and hammer curls, and rarely include pushups.

Pushups for Biceps

However, certain pushup techniques target your biceps. An exercise known as the inside pushup will target your biceps and also the muscles in your upper back. Put your hands together, or no more than 3 inches apart, and complete the normal process of lowering yourself to the floor and pushing back up again. This exercise means your arms curl more, giving your biceps a workout. If you cannot feel your biceps straining in the front of your arms, your hands are probably not close enough to one another.

Single-Arm Pushups

A single-arm pushup also targets your biceps, as well as your chest, triceps and shoulders. Adopt the usual position, with a straight back and feet close together, but use just one hand on the floor to push yourself up. This hand should rest in between your shoulders, in line with your nose, and this technique works your biceps hard. Unless you are very fit and strong, you will probably find this exercise tough, so try modified single-arm pushups. Instead of resting on your feet, rest on your knees, and you will have a lot less weight to push. Try 10 repetitions on each hand.

Sun’s out, guns out! These are the top 10 biceps exercises Bodybuilding.com users swear by!

How to create a bicep workout

They may not be the biggest or the strongest muscle group in your body, but your biceps are arguably the best “show” muscles.

Functionally, the biceps muscle is pretty straightforward—it flexes the elbow—yet humankind has come a long way since the days of hoisting a club. These days, we don’t just want our biceps to work, we want them to represent!

Today, there is a dizzying number of exercises to bring out every vein, bulge, and peak in your biceps muscle, and there are very few people who don’t incorporate at least one or two of these into their workout.

To see a full array of biceps workouts, you can check out Bodybuilding.com’s Exercise Database, which hosts video demonstrations of hundreds of exercises and thousands of reps with top models from the industry. But, if you just want to see the top ten biceps exercises as rated by you—our users—and incorporate them into your workout, keep reading!

Exercise 1:В Incline Dumbbell Hammer Curl

You rated these curls number 1! The incline bench position increases the stretch on the long head of the biceps muscle and also locks your body against the bench so you can’t cheat more weight during reps by rocking backward. An added benefit to hammers is that your wrist and elbow are less vulnerable to strain than during reps of other curls.

How to create a bicep workout

Incline Dumbbell Hammer Curl

Exercise 2:В Incline Inner-Biceps Curl

This exercise also stretches the long head of the biceps. The more horizontal the bench during your workout, the more the long head of the muscle will be stretched during reps.

These are awesome to add into your isolation workout because they truly isolate the biceps muscle!

How to create a bicep workout

Incline Inner-biceps curl

Exercise 3:В Standing Concentration Dumbbell Curl

Concentration curls place the arm in front of the body with a bent elbow and a rotation in the shoulder. While this decreases recruitment of the long head, it potentially increases biceps thickness and peak by better recruitment of surrounding muscles during your workout.

With your free hand on your off leg to support your body weight, when you hit failure you can switch over to a hammer grip and burn out a few extra reps.

Exercise 4:В EZ-Bar Curl

A lot of people think the EZ-bar curl is the best all-around addition to your biceps workout. It engages both the short and long heads of the biceps muscle and for some people it’s a lot more comfortable on the joints and forearms than a straight barbell!

How to create a bicep workout

Exercise 5:В Wide-grip standing barbell curl

This is definitely one of the more common ways to hit this muscle group. Taking a wider-than-normal grip will cause you to externally rotate at the shoulder, so your upper arm changes its position, prompting more involvement from the short head of the biceps muscle.

You can overload during your workout by using bands, chains, or a partner for forced reps, which you can’t do very well using only a dumbbell.

How to create a bicep workout

wide-grip standing barbell curl

ExerciseВ 6:В Zottman Curl

In this movement, you hold a dumbbell in each hand and have a palms-up (supinated) grip on the way up and a palms-down (pronated) grip as you lower the weight, so all of your elbow flexors get hit!

Some of your elbow flexors act as supinators as well, so rotating the wrist and forearm during the curl instead of at the bottom will load up that function.

How to create a bicep workout

Exercise 7:В Barbell Curl

The classic. If you did only this movement in your biceps workout, you would still come out ahead.

Of course, you can play around with your grip width (as in Exercise 5), which may reduce the discomfort that some people experience with a barbell, as well as emphasize a different part of the biceps. A narrower grip will emphasize the long head of the muscle, while a wider grip will emphasize the short head of the muscle.

How to create a bicep workout

Regular-Grip Barbell Curl

Exercise 8:В Dumbbell Biceps Curl

Also a classic! Dumbbells allow the wrists to move freely, so most people adopt for a slight rotation of the wrist and forearm as they curl, which thickens the muscle group.

How to create a bicep workout

Dumbbell Biceps Curl

Exercise 9:В Hammer Curl

The hammer will typically be our strongest curl during a biceps workout. This is because all of our elbow flexors are actively involved, and the forearm and wrist are in a power position. Doing this movement like a concentration curl or preacher curl (on a preacher bench) will minimize cheating and maximize muscle recruitment during the workout.

How to create a bicep workout

Preacher Hammer Dumbbell Curl

Exercise 10:В Overhead Cable Curl

This is a great way to practice your front double biceps pose as you train. You can do both cables at once, or alternate between arms!

How to create a bicep workout

Overhead cable curl

For an alternative arm workout, check out this articleВ for some sleeve-splitting exercises.

Let sports scientist Ross Edgely teach you how to pack muscle on your biceps, forearms and shoulders by mastering bicep curls

How to create a bicep workout

The humble bicep curl is your simplest lift, and an essential ingredient in your quest for titanic arms. But are you making the most out of them? We’ve got our doubts, so we’ve enlisted the help of sports scientist, and Great British Swim hero, Ross Edgley to help you make the most of your bicep’s best friend.

These 3 variations on the classic exercise will hit your arms like never before. And not before time, a study published in PLoS One found a link between physical activity, like bicep curls, and cognitive performance in older adults. So bicep curls won’t just make you stronger they’ll make you more intelligent too.

Time to start prepping the gun show.

Your Bicep Muscles

How to create a bicep workout

There’s a lot more to your arms than just bi’s and tri’s. If you want massive guns these are the muscles you need to work on.

How to create a bicep workout

Located on the upper arm, your biceps are made up of a “short head” and a “long head”, which work as a single muscle. The bicep heads begin at different places around your shoulder/scapula region, but they have a common insertion point on the elbow tendon, and together allow you to bend your arm at the elbow joint (crucial for flexing), as well as helping you to curl and pull weight.

How to Do a Bicep Curl

First and foremost let’s learn how to do a simple bicep curl.

Stand holding a dumbbell in each hand with your arms hanging by your sides. Ensure your elbows are close to your torso and your palms facing forward. Keeping your upper arms stationary, exhale as you curl the weights up to shoulder level while contracting your biceps.

How to create a bicep workout

Use a thumb-less grip, advises Edgley. “Placing your thumb on the same side of the bar as your fingers increases peak contraction in the biceps at the top point of the movement,” he says. Hold the weight at shoulder height for a brief pause, then inhale as you slowly lower back to the start position.

When to Do a Bicep Curl

Ideally, you’re bicep curls should be done at the end of a workout to specifically target the biceps after you have worked them through several compound ‘pulling’ exercises (such as close-grip chin-ups). Alternatively, you could superset them with tricep dips to work your entire arm musculature.

Sets, reps and rest

Whether you’re a gym noob or you’ve been pounding the weights for years we have a workout for you. Choose your difficulty.

Before knowing how to build biceps, you should know the structure of biceps:

Understanding the role of the muscles you are using during a exercise can help you perform the exercises with the best possible moves and their effect on the muscles. Hence, helping us get the desired results on the muscle. In case of bicep, the bicep is made up of three main parts i.e. Biceps Brachii, Coracobrachialis, Coracobrachialis. These are basically muscle tissues that are actively involved in the movement of bicep.

How to create a bicep workout

Now we need to know how muscle building is affected by our exercise. The phenomena is that when you lift something, your muscle tissues in bicep break a little with the resistance of the weight. These little gaps are again filled by new muscle tissues so you tend to feel the pain if you pick something heavy the next time. So the first thing you need to keep in mind is always start with a low weight. And the last thing you need to remember is that resistance in your muscles is what that pushes the limits of muscles and forces them to recover and grow.

These are some of the best exercises that can definitely give you the desired result for your biceps.

1. The Dumbbells Vibration

How to create a bicep workout

Before starting any exercise, it is necessary to warm up your muscles so that they are ready for a workout. How to build biceps has a significance with how you start your exercise. Take some light dumbbells and shakeup your arm and muscles so that they are ready for the workout.

2. The Standing Barbell Curl

How to create a bicep workout

Then start over with the best exercise to build biceps i.e. standing bicep curl. Perform this curl by holding a barbell in both your hand and keep the weight as much that can give strain to your biceps. Doesn’t matters what amount of weight you are lifting, this exercise does involve all the bicep muscles that are needed to increase your bicep size. This exercise forces the the arm to work in relation to back and shoulder muscles. There is very little chance of you making any error except that you bend your back.

3. The Alternating Dumbbell Curl

How to create a bicep workout

Then comes the alternating dumbbell curl. In this exercise you don’t need to use both your arms at the same time. This workout will let you work on both your bicep separately. The only thing you need to keep in mind is that the torso movement is common in this exercise, so its important to keep your elbow tucked in your body. At the start of exercise, curl with your arm fully extended and your palms facing towards you. As the weight clears the flank, start to rotate your arm, at the end, your palm will be facing your head.

4. The Hammer Curls

How to create a bicep workout

As the name suggest, you have to move your arm in the motion of a hammer i.e. up and down in radius of your arm. In this exercise, we will be focusing on brachialis and brachioradialis. In the star, your arm will be facing your upper body just like alternating curl. Keep your elbow tucked in your body and upper arm straight. Lift weight curling your arm upwards without rotating your arm and weight, till it touches your shoulders or comes in level with your shoulders. This exercise specifically focuses on your bicep building.

5. Close Grip ChinupsHow to create a bicep workout

Chin ups can give you an amount of exercise, but when it comes to bicep building, you need to have a close grip on the chin up bar so that the pull is on your bicep muscles. You can use any straight bar or chin up bar, just make sure that you have a close grip on that. Pull yourself upwards keeping your legs raised or crossed in such a way that it doesn’t touches the ground when you pull yourself upwards, and all your weight is on your arms. Get your chin up the bar, slowly lower body and maintain that resistance on your biceps.

Now you know how to build biceps, but remember that for a fit body, you need to do regular exercise, and not specifically focus on a particular part. While these workouts focus on your bicep building, never do these separately as bicep is just a small part of our body. Do these in regular exercises that you perform regularly so that you get the desired slim and fit body and not something else. And do give rest to your body at least once a day so that your body is able to repair the muscles and grow.

How to create a bicep workout

If the number of emails I get each and every day are any indication, what you want most this year is “BIGGER BICEPS”! How to Build “3-D Biceps” that POP! (with this one killer exercise you can do at home)

Most often, I find that people search in the wrong places for information that will help them build this stubborn muscle group.

They turn to magazines touting 20+ Set Workouts for building “21 INCH GUNS”, or even worse concentration curls and preacher curls in the pursuit of vascular ripped arms. (WRONG and WRONG) Neither could be further from what you actually NEED to do to get results from your bicep training!

See What the RIGHT EXERCISES can do for Jump Starting Your Biceps Training Results.

You see, it’s not always the exercises but the EXECUTION of the exercises that can make ALL the difference in how you look. As a physical therapist I can tell you that if you are just working out but aren’t consciously aware of EXACTLY HOW you’re trying to train the muscle you’re trying to get to grow…then you’re leaving A LOT of potential results untapped.

Thankfully, with the ATHLEAN-X Training System I don’t put you in that position. Instead, I give you a complete 90 day workout AND nutrition program that tells you not only WHAT exercises to do but WHEN to do them!

I’ve done all the work already and selected only the ones (yes, a lot of them you may never have seen before, like the one in this week’s video!) that work the BEST and the QUICKEST!

Hey, we’ve only got 90 days to get this right…so there’s no time to waste using exercises like concentration and preacher curls, is there. Why wait to get started when you can start seeing results immediately with the right exercises? Get Your ATHLEAN-X Training System Today!

To build truly impressive biceps, you should not only strive to add some size, but also strength and definition. Size is an obvious goal for most, but by gaining strength, your arms will be more solid and dense — not just puffy and big. Definition is what will really make them standout. Even if you do only the best bicep exercises for men your arms do take time to get this big!

How to create a bicep workout

Whether young or old, even male or female a lot of the times, flexing your arms is synonymous with “how strong are you?” When someone tells you to flex (ok, that probably doesn’t happen all the time) what is the first thing that comes to mind? Flexing your guns! Although this is certainly not the most significant factor in determining how good of shape you are in or how strong you really are, nice arms look, well — nice!

Some of the best bicep exercises are often considered back exercises. There are times though, when you will want to do bicep-specific movements as these will generally give you greater definition.

The Best Bicep Exercises For Mass & Strength

1.) Reverse grip (supinated) bent over row – Yep, a “back” exercise. By reversing your grip so that palms are facing away from you instead of towards you, you will be targeting your biceps.

Stand with your feet about shoulder width apart and bend your knees. Without rounding our back, tighten your core and bend over so that your torso is almost parallel with the floor. Hold the bar with an underhand grip and shoulder width apart. Pull the bar to your abdomen and in a controlled motion lower back down slowly .

Here’s a video demonstrating the supinated bent over row.

2.) Close grip chin ups – Yes, another “back” exercise. When it comes to building mass, chin ups are awesome. By doing these with a close grip though, you are once again going to be working your biceps.

Grab the bar with your palms facing you at about 4-8 inches apart. Without swinging your body, pull yourself up until your chin comes over the bar . Pause very briefly and in a controlled movement, lower yourself back down until your arms are just shy of being completely straight.

Here’s a video demonstrating the close grip chin up. Notice how high he pulls himself above the bar . Also notice his sweet pants! 😀

3.) Standing (straight) barbell curls – This may be the most obvious of the bunch, but I really think that it could be the most effective as well.

Hold the bar with your hands shoulder width apart and palms facing away from you. Keep your elbows in and close to your body and keep your wrists locked. You should not curl your wrist at the top of the motion and you should not allow your elbows to flare out . Curl the bar nice and slow and really squeeze your bicep at the top. Without resting at the top, slowly lower your arms back down until the bar just barely touches your quads.

Here’s a video demonstrating the standing straight barbell curl.

4.) Preacher curls – These may not be at the top of everybody’s list, but when it comes to working the lower portion of your bicep right where your elbow bends in — this is my exercise of choice.

Sitting on the preacher bench, grab the bar with your palms facing upward and away from you and keep your upper arms lying flat on the pad at all times. Lower the bar until your elbows are almost straight — this is the hard part, but this is what will really make your muscle bulge from your arm. Slowly curl the bar to about shoulder height. Like the barbell curl, keep your wrists straight at all times and do not curl them at the top.

Here’s a video demonstrating the preacher curl.

The Best Bicep Exercises For Definition

After doing the previously mentioned, it’s time to focus on the cut and shape of your arms.

1.) Seated dumbbell concentration curls – Perhaps one of the most effective at creating the cut, these really allow you to isolate the bicep and concentrate on flexing at the top.

Sitting on a bench, grab a dumbbell with your palm facing away from you. Sit with your legs spread apart and place your elbow on the inside of your thigh almost on your knee. Place the arm that you are not using to curl on your opposite leg to help support and brace yourself. Curl upward to about should level, concentrating and squeezing the muscle as your contract and then slowly lower. As with the other curling motions listed, keep your wrist locked and do not curl it with your arm .

Here’s a video demonstrating the seated dumbbell concentration curl.

2.) Standing dumbbell curls – Although not quite as effective as the seated variation, these do allow for a solid movement.

Stand with your feet shoulder width apart and your arms at your side with your palms facing inward toward your legs. In a controlled curl, bring your arms up to shoulder level. As you are curling, you should gradually be rotating your palms outward so that by the end of the motion they are slightly past straight, and almost facing outward, away from your body.

Here’s a video demonstrating the standing dumbbell curl.

Building Better Biceps

Definitely, nice arms will make you look stronger and more impressive but by doing the best bicep exercises as well as adding the right kind of muscle to the right areas on your body, you can seriously maximize your efforts. It’s important to not just focus on the size of your bicep but to also concentrate on building defined and strong bicpes as well.

How Often Should You Do A Bicep Workout?

A common approach is to add bicep exercises to a back day and triceps to a chest, thus creating pulling and pushing days. This seems to work fine for many. Another approach is to have a shoulders, biceps and triceps day — this is what I generally use.

Either way though, your biceps are like any other muscle on your body and by over-training you are not going to make gains. Depending on your workout, you may not even have an “arm day” because your arms are used throughout the week while training. Listen to your body and remember that building muscle is not done in the gym, but rather at home resting and eating correctly.