Your biceps play a crucial role in daily life. Anytime you lift, push, or carry something, your biceps are engaged. They’re even involved in many shoulder, tricep, and back exercises. They help you curl your arms and turn them in and out. Plus, who doesn’t want toned, strong arms?
Having strong biceps is key to developing the rest of your arm and upper body muscles. So, how do you achieve that? By incorporating short head and long head bicep exercises, that go beyond the usual barbell curls! The best exercises don’t need to be complicated or require a bunch of equipment. Keep it simple! These moves work for any fitness level and can be done at the gym or at home.
Now, let’s get into the best bicep workout of your life!
21s
This bicep burner is perfect for finishing off your arm workout. It’s called “21s” because you perform 7 reps at the bottom half of the curl, 7 reps at the top half, and then 7 full-range reps. This hits your biceps from every angle.
- Start with your arms fully extended, holding dumbbells with an underhand grip.
- Perform 7 partial curls, focusing on the bottom half of the movement.
- Next, do 7 partial curls, focusing on the top half of the movement.
- Finish with 7 full-range curls, completing the full motion
Tip: For heavier curls, use wrist wraps! They help improve stability and allow you to focus more on engaging your biceps.
Hammer curls
No hammers required—just some dumbbells. Hammer curls target the brachii and brachialis muscles more than regular bicep curls. Some lifters prefer using a cable rope to keep a steady load on the biceps.
- Stand with your palms facing inward toward your thighs, holding dumbbells at your sides.
- Keep your elbows close to your body, as if there’s an invisible band keeping them in place.
- Curl the dumbbells up as though you’re lifting a hammer, pause at the top, and lower them back down.
Incline dumbbell curl
Want an extra challenge? Incline dumbbell curls change the angle of your bicep curl and give your biceps brachii more attention.
- Set an incline bench to a 45-degree angle, and sit with your back flat against it.
- Roll your shoulders back and let your arms hang straight down.
- Curl the dumbbells toward your shoulders. If it feels too hard, drop the weight or adjust the incline.
- Slowly lower the weights back down.
Reverse curls
Switch up your grip for more bicep activation. Reverse curls have your palms facing down, targeting the biceps brachii and brachialis.
- Grab the dumbbells or a straight bar with an overhand grip.
- Curl the weight up toward your shoulders, keeping your wrists straight.
- Lower the weights back down to starting position.
Bent-over barbell row
Bent-over rows are great for your biceps, but they also target your back, hamstrings, and shoulders.
- Stand with feet shoulder-width apart and knees slightly bent. Hinge at your hips, keeping your spine straight.
- Grab a straight or EZ bar with an overhand grip, hands just wider than shoulder-width.
- Pull the bar close to your belly button, squeezing your shoulder blades together.
- Slowly lower the bar back down, maintaining control.
Isolated single-arm curls
This move will really fire up your biceps and shoulders. You can alternate arms or complete your set on one arm before switching to the other.
- Stand straight with arms extended out like a “T.”
- Hold dumbbells with an underhand grip, palms facing up.
- Curl one arm to a 90-degree angle and squeeze your bicep.
- Lower your arm back down and repeat with the other arm.
Zottman curls
Named after the legendary weightlifter George Zottman, this curl hits both the biceps and forearms for double the benefit.
- Grab the weights with an underhand grip and arms extended down.
- Curl your arms up, and at the top, rotate your hands so your palms face down.
- Lower your arms back down, switching back to the underhand grip.
Pull-up
Pull-ups are great for your biceps, upper back, abs, and shoulders. Your own bodyweight provides natural resistance, which helps you focus on form rather than how much weight you can lift.
- Use a pull-up bar, grabbing it with an overhand grip that’s narrower than your shoulders.
- Pull yourself up, getting your head above the bar.
- Lower yourself back down and repeat as needed.
Cable Overhead Double Bicep Curl
The cable overhead double bicep curl is a variation of the bicep curl that targets the biceps while keeping constant tension throughout the movement. By starting from an overhead position, this exercise helps to stretch the biceps and engage them in a unique way, perfect for muscle growth and definition.
- Set the cable machine to a high pulley and attach a handle to each side.
- Stand facing away from the machine, holding one handle in each hand with an underhand grip.
- Step forward to create tension in the cables, and position your arms overhead, elbows slightly bent, and palms facing upward.
- Keeping your elbows stationary, curl the handles downward toward your shoulders, squeezing your biceps at the top of the movement.
- Slowly return your arms to the starting overhead position, maintaining control of the cables throughout the movement.
FAQ
How often should I train my biceps?
Aim for 2-3 bicep workouts per week, giving them at least one full rest day in between. Overtraining can lead to injury, so listen to your body.
How many bicep exercises should I do?
Ideally, aim to do 3-4 bicep exercises per workout, with 3-4 sets of each. Make sure to vary the exercises to target different parts of the biceps for a more complete workout.
What weight should I start with for bicep exercises?
Start with a weight that allows you to perform each exercise with good form but still challenges your muscles. As you get stronger, gradually increase the weight.
Should I use wrist wraps for bicep curls?
Yes! Wrist wraps can provide extra support and help you maintain proper form during your bicep curls, especially when lifting heavier weights. UPPPER Wrist Wraps are designed to give you the stability and grip support you need, so you can focus on getting the most out of every rep without worrying about wrist fatigue.
Support Your Curls with UPPPER Wrist Wraps
Strong biceps start with great form, and UPPPER Wrist Wraps are here to help you maintain just that. Whether you’re hitting heavy curls or pushing through high-intensity lifts, our Wrist Wraps provide the stability and support your wrists need. Prevent strain and focus on your muscle-building goals, not your wrist fatigue.