Simple exercises to build strong, beautiful biceps.
Strong and toned arms not only look great but also provide functional benefits for everyday life. Whether you’re lifting groceries, carrying kids, or crushing it at the gym, bicep strength plays a key role. Below we’ll explore the best exercises for your biceps, how to do them correctly, and ways to modify them for any fitness level.
Why Strong Arms Matter
Having strong arms is about more than just looking good! There are functional benefits that will allow everyday tasks to become easier, such as:
- Enhanced Functional Strength: Strong biceps assist in pulling, lifting, and carrying tasks.
- Better Posture: Toned arms support your shoulders, promoting proper alignment.
- Injury Prevention: Strengthened muscles reduce strain on joints and tendons.
- Confidence Boost: Sculpted arms can enhance your overall physique and self-esteem.
Top Bicep Exercises (and How to Do Them)
The exercises for your biceps below will target your upper arms from every angle, ensuring that you end up with not only toned biceps, but strong arms too!
Tips for Success
- Always prioritize proper form over resistance. You don’t want to use a weight that’s too heavy because it can compromise your form and lead to injury.
- Start with 2 to 3 sets of 8 to 12 reps for each exercise. If they feel too easy, or like you could keep going after the twelth rep, feel free to increase resistance or add an extra set.
- Rest for 30 to 60 seconds between sets.
- Pair bicep exercises with tricep and shoulder work for balanced arm development. We’ve got plenty of great arm workouts for you to try, too:
- For best results, make sure your diet supports your training program! Incorporate plenty of lean protein, healthy carbs, and good fats in your meals and snacks. Check out: This is How to Eat for Lean and Toned Muscle for more info!
Now it’s time to get to the bicep exercises!
1. Bicep Curls
How to Do It:
- Hold a dumbbell in each hand, palms facing forward.
- Keep your elbows close to your torso.
- Slowly curl the weights up to shoulder height while exhaling.
- Lower them back down with control.
Modifications:
- Easier: Use lighter weights or resistance bands.
- Harder: Use heavier weights, perform with a barbell, or add a pause at the top of the curl before slowly lowering back down.
2. Hammer Curls
How to Do It:
- Hold dumbbells with palms facing your torso.
- Keep your elbows tight to your sides.
- Curl the weights up while maintaining the neutral grip.
- Lower slowly to the starting position.
Modifications:
- Easier: Alternate arms or use lighter weights.
- Harder: Use heavier weights or incorporate a slow eccentric (lowering) phase.
3. Concentration Curls
How to Do It:
- Sit on a bench with your legs spread.
- Rest your elbow on the inside of your thigh, holding a dumbbell.
- Curl the weight up, keeping the movement controlled.
- Lower the weight fully before repeating.
Modifications:
- Easier: Skip the dumbbell and use a resistance band looped under your foot.
- Harder: Add a squeeze at the top of the curl for maximum tension.
4. Chin-Ups
How to Do It:
- Grab a pull-up bar with an underhand grip, palms facing you.
- Pull yourself up until your chin clears the bar.
- Lower yourself back down slowly.
Modifications:
- Easier: Use an assisted pull-up machine or resistance bands to support your knee(s).
- Harder: Add weights with a dip belt or slow down the lowering phase.
5. Zottman Curls
- How to Do It:
- Hold dumbbells with palms up and perform a curl.
- At the top, rotate your wrists so palms face down.
- Lower the weights in this reversed grip.
- Modifications:
- Easier: Use lighter weights or perform each phase separately.
- Harder: Perform the movement slower or increase weights.
By incorporating these exercises for biceps into your routine, you’ll be on your way to stronger, more defined arms. Modify the difficulty as needed, and remember, consistency is key!
More Great Workouts
Enjoy these bicep exercises? If so, you might also like to try:
While training your arms is important, you definitely don’t want to leave your lower body out either! Check out some of these hot lower body workouts to incorporate into your training routine, also!
We’ve got so many more workouts and challenges for you to try! Be sure to follow us on Pinterest and Facebook so you never miss out on our latest fitness routines, healthy recipes, and more!
