When it comes to building impressive arms, the biceps play a significant role. Whether you’re aiming to flex your guns at the beach or increase your strength, having well-developed biceps is a desirable goal. To help you achieve those coveted bigger biceps, we’ve compiled a list of top exercises that target and sculpt this muscle group. Incorporate these exercises into your workout routine, and you’ll be well on your way to building bulging biceps.
1. Barbell Biceps Curls
Barbell curls are a classic and effective exercise for building bigger biceps. To perform this exercise, stand with your feet shoulder-width apart and hold a barbell with an underhand grip. Keep your elbows close to your body and curl the barbell up towards your chest, squeezing your biceps at the top of the movement. Lower the barbell back down in a controlled manner. Start with a weight that allows you to complete 3 sets of 8-12 repetitions.
2. Dumbbell Hammer Curls
Hammer curls target both the biceps and the brachialis muscle, which can help create a more rounded appearance in your arms. Hold a dumbbell in each hand with a neutral grip (palms facing each other) and let your arms hang at your sides. Curl the dumbbells up while keeping your elbows close to your torso. Lower the weights back down slowly. Aim for 3 sets of 10-15 reps.
3. Biceps Preacher Curls
Preacher curls isolate the biceps by eliminating the use of momentum. Use a preacher bench for this exercise. Rest your upper arms on the angled pad and hold a barbell or an EZ curl bar with an underhand grip. Slowly curl the weight up and then lower it back down. This exercise is excellent for targeting the peak of the biceps. Perform 3 sets of 8-10 reps.
4. Concentration Curls For Huge Biceps
Concentration curls are a great isolation exercise that helps to maximize the peak of your biceps. Sit on a bench with your legs spread apart and hold a dumbbell in one hand. Rest your elbow on the inside of your thigh and fully extend your arm. Curl the dumbbell up while keeping your upper arm stationary. Lower it back down under control. Do 3 sets of 10-12 reps for each arm.
Chin-ups are a bodyweight exercise that targets the biceps, along with the back and shoulders. Grab a pull-up bar with your palms facing you and your hands shoulder-width apart. Pull your body up until your chin is above the bar, squeezing your biceps at the top of the movement. Lower yourself back down with control. Aim for 3 sets of as many reps as you can perform with proper form.
Building bigger biceps requires consistent effort and a well-rounded workout routine. These top exercises for bigger biceps should be incorporated into your arm-training regimen to help you achieve your muscle-building goals. Remember to progressively increase the weight as your strength improves and ensure proper form to prevent injury. Combine these exercises with a balanced diet and adequate rest to optimize your muscle growth and attain those impressive, bulging biceps you’ve always wanted.