Top 5 Most Effective Biceps Exercises

Most people want to have killer biceps and love to train them. But many people won’t see the kind of results they want to see. Many cable exercises are fancy and will help you tone your biceps muscle, but, you need to do more barbell as well as dumbbell workouts to obtain maximum results. This article provides you the top 5 exercises to maximize your bicep muscle gains.

Standing Barbell Curls: This is also called as the best and the most effective bicep exercise. The main purpose of this exercise is to build muscle mass in the biceps. You need to do it in correct form in order to get maximum benefits.

• Stand up straight and hold the barbell with both the hands
• Curl the bar as high as possible, do not move your elbow position
• Lower the weight slowly and return to the normal position and repeat
• Exhale when lifting and inhale when lowering

Seated Dumbbell Curls: The main purpose of this exercise is to build overall muscle mass and shape your arms.

• Sit at the edge of a bench, keep your back straight and head up
• Start dumbbells in each hand and hang them facing inward
• Curl the weight up and twist your wrists once they pass your thighs.
• Exhale when lifting and inhale when lowering

3-Part Curls (21s): The main purpose of this exercise is to shape the entire biceps area. It is a combination of partial and full range movements, 3 part curls is also called as 21s because it is involves 21 repetitions continuously.

• Grab a barbell and hold it at arms length
• Curl the weights upwards and stop them at halfway, when your forearms are about parallel to the floor, lower them again to the starting position. Do 7 repetitions of this movement without pause.
• Curl the weights all the away up but stop halfway down and do 7 repetitions of this partial movements
• Finish off the set by 7 full range motions.

Concentration Curls: the main purpose of this exercise is to build the biceps peck.

• Sit on a bench and hold a medium weight dumbbell with one hand and rest your arm on your thigh
• Curl the weight up to the shoulder without moving the upper or elbow twist your wrist when lifting up

• Exhale when lifting and inhale when lowering

Hammer Curls: The Main purpose of this exercise is to build biceps and forearms. Keep your wrists locked while doing this exercise:

• Take a dumbbell in each hand and squeeze the biceps to curl the weights towards the shoulders
• Keep the elbows stationary and only bring the weights as high as you can without moving the elbows
• Lower the dumbbell so that you arm fully extends

Do remember to exhale when lifting and inhale when lowering, as breathing technique is very important. Check the correct exercise technique, because a small change can lead you to the other exercise.

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