Following on from our article about the best dumbbell exercises, this time we’ll tell you how to build enviable biceps. Well-defined arms in men definitely attract the opposite sex and give your physique an athletic look. Biceps are one of the most popular muscle groups, and there’s a good reason for that. Defined arms show that you visit fitness clubs regularly and take care of your appearance.
There’s no quick way to get big biceps, but if you stay consistent and follow a nutrition plan, you’ll see results within a few months. Below, you’ll find the 5 best biceps exercises to help you get in top shape.
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- Barbell biceps curl
Barbell or dumbbell curls are classic, well-known biceps exercises. The key is to use a weight that’s manageable—not one that makes you arch your back or swing the bar. Not only could you injure yourself, but the exercise also becomes less effective because you’re using momentum to help lift the weight. To perform a barbell curl correctly, stand upright, pick an appropriate weight, and grip the bar with both hands, shoulder-width apart. Your palms should face forward. Without moving your upper arms, bend your elbows and lift the bar until it reaches your shoulders. Hold for 2–3 seconds, then slowly return to the starting position. Do 3 sets of 10–12 reps.
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- Cable rope hammer curls
This may not be one of the most common exercises, but if you do it regularly, you’ll notice a significant increase in your arm circumference. Cable rope hammer curls provide a constant, more stable load on the biceps, helping visibly increase muscle mass in this area. The technique is simple. Hold both ends of the rope attached to the cable machine. Set the pulley to its lowest position and choose a weight suited to your ability. Grip the rope with your palms facing each other. Stand with your feet shoulder-width apart and your knees slightly bent throughout the exercise. Keep the rope taut during every rep. Bend your elbows until the ends of the rope reach your shoulders. Hold this position and squeeze your biceps, then return to the starting position. This is a challenging exercise, so we recommend starting with 3 sets of up to 8 reps.
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- EZ-bar preacher curl
Another less familiar but equally effective exercise is the preacher curl. It can be done with a dumbbell or an EZ bar and requires a little more concentration. Here’s how to do it: First, place your arms on the pad of the preacher bench. This isolates the biceps so they do all the work, while the other upper-body muscles stay still and don’t help lift the weight. Grip an EZ bar loaded with an appropriate weight using an underhand grip, with your hands 15–20 cm apart. Rest your upper arms on the preacher bench pad, sit down carefully, and keep your elbows slightly bent. Bend your arms at the elbows and lift the EZ bar toward your shoulders. Hold for a few seconds, then lower it to the starting position. More advanced lifters can add heavier plates depending on their fitness level. Do 3 sets of 10 reps.
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- Close-grip pull-ups
Do you remember the article about bar exercises? There’s no doubt that close-grip pull-ups are one of the best foundational exercises for building strength and muscle mass in the biceps and back. Even compared with other bodyweight exercises, pull-ups offer more benefits for increasing arm size and definition. All you need to perform this exercise correctly is a bar. Choose whether you’d rather work out at the gym or in the park behind your apartment building. Grab the bar with an underhand grip, hands shoulder-width apart. Bend your knees so your feet don’t touch the ground. Then retract your shoulder blades, bend your elbows and pull yourself up until the bar reaches chest level. Hold at the top for a few seconds, then slowly lower yourself back to the starting position. Do reps until failure. If you’re more advanced, you can add extra weight when doing pull-ups.
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Standing Concentration Curl
Unlike our suggested dumbbell exercise performed while seated, this time we recommend trying a standing concentration curl. Given how intense this variation is, it’s best to have some gym experience. To perform it with proper form, you’ll need a suitably weighted dumbbell. Stand upright and hold the dumbbell in one hand. Rest your free hand on the thigh on the same side (left hand on left thigh or right hand on right thigh). Lean your torso slightly forward and let the dumbbell hang down. Keep your body still throughout the exercise, moving only the elbow of your working arm. Slowly curl the dumbbell toward your shoulder until you feel maximum tension. Hold for a few seconds, then return to the starting position. Do 3 sets of up to 12 reps, increasing the weight over time as you progress.
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