Best Bicep Exercises

Men have a tendency to show their biceps which they think consider as a true indicator of strength and masculinity. There are several exercises to improve one's bicep; we describe below a few among the best of them.

In standing barbell curls, a basic movement is used to work the biceps and forearms. Here, you grab a barbell with an underhand grip and stand with your feet separated by the distance equal to the width of your shoulder. Now let the barbell hang in front of you at arms length. Always try to keep your elbows close to your torso. In the next step, move just your forearms to use the strength of your bicep to curl the barbell up to shoulder level. Maintain this position for a second to maximize the peak contraction in the biceps, and then gradually lower the barbell to its initial position.

The standing dumbbell curl needs a process akin to the barbell curl. To start with, grab a pair of dumbbells and stand with your feet apart by your shoulder width apart. Let the dumbbells hang at arms length on each side of your body and always keep your elbows near your torso. Like the standing barbell curl, here also move only your forearms and utilize the power of your bicep to curl the dumbbells up to shoulder level. Rotate your hands in such a manner that your palms face upwards at the top. Stay in this position for a second to have maximum contraction in the biceps. Now slowly lower the dumbbells to the original position.

In bicep preacher curls, the biceps are isolated and secondary stress is applied to the forearms. You first have to sit on a preacher bench with the back of your upper arms lying flat on the pad, palms of your hands facing up. Now grip the barbell with an underhand grip and lower it until your elbows are almost straight and you feel a good stretch in the biceps. Then move only your forearms and use your bicep strength to curl the barbell up, hold this position for a second, and slowly lower the barbell back to the where it was positioned.

Similar to the alternate dumbbell curl, the pinwheel curl works the outer head of the biceps, brachialis, and forearms. Grab a pair of dumbbells and get yourself in a standing position with your feet shoulder width apart. After letting the dumbbells hang at arms length on each side of your body, curl one arm at a time. Move only your forearm, and take the help of your bicep and forearm strength to curl the dumbbell in an arc motion across the front of your body up to shoulder level. Stick to the top position for a second to maximize the peak contraction in the biceps. Gradually lower the dumbbell to the starting position. Repeat the same activities using the other arm.

In bicep cable curls, which are similar to standing barbell curls, cable resistance creates tension on the muscles at all times. Attach a straight bar attachment to a low pulley cable and grab the bar with an underhand grip. Stand in the same way as instructed in the earlier methods. Let the bar hang in front of you at arms length and keep your elbows close to your torso. By moving just your forearms, use the strength of your bicep to curl the bar up to shoulder level. Hold this position for a second to get the highest peak contraction in the biceps, and then slowly take the bar back to the starting position.

These five bicep exercises are among the best workouts to improve your bicep. These exercises have a lot of similarities, but all the exercises serve specific purposes. If you spend some time doing these exercises, you will really be in a position to show off your bicep.