5 Best Biceps Exercises

September 17, 2017

When starting on a muscle-building exercise program, one of the important body parts that many people want to focus are the biceps. It is the large muscle located in the upper arm that turns the hand to face palm uppermost and flexes the arm and forearm.


Human’s biceps, as well as its muscles, tend to be the highly noticeable part of the human’s body. That means if you have nicely developed arms, and very intact bicep muscles, people are going to know see you as a very strong individual and will that you’re on top of your workout game.

Triceps vs Biceps

It is important to know that triceps and biceps are different. Not just in name, but also in its composition. The triceps brachii muscle is a larger muscle on the back of the upper limb compared to the biceps. It is the muscle principally responsible for extension of the elbow when someone is trying to stretch its arm.


Actually, human’s triceps muscle contains a very large component of the whole arm. This is the reason why you must not neglect your triceps work either, and not just focus on biceps. This will perfectly give you the complete balance of what you need to see optimal results of your workout.

Exercises for the Biceps

When your goal in exercising is to maximize your size, specifically the biceps, another important point to remember is that lifting heavy weights must be placed as a priority. Building more size is a literal combination of a heavy surplus, enough volume, and plenty of calories. It is a wise decision and a good choice to focus on exercises that will allow you to lift the heaviest weight that you can.


Here are the five best good bicep workouts that can help you achieve your goal. All these bicep exercises focus on adding and maximizing muscle on the said area after some rows and pulldowns.


Barbell Curl – This is a great exercise for maximum strength development because it allows you to overload those biceps with a heavy weight.


Incline Dumbbell Curl – This exercise will make you feel the maximum tension on the biceps muscle belly, so don’t be shocked if the weight is slightly lower.


Standing Biceps Cable Curl – This exercise is great if your target is your the deep-tissue muscle fibers. The routine here is less stable due to the constant tension provided by the equipment, specifically the cable.


Reverse-Grip Bent-Over Row – This will help you place a slightly greater stress on your biceps as opposed to straight rows, so they will be a better workout for strictly targeting the biceps.


Concentration Curl – This can be done while you were sitting in a perfect height chair. It limits the degree momentum plays in the performance of the exercise and place all the emphasis on the biceps muscle.