Not only does having solid and well-defined arms look good, but it’s also a crucial part of getting stronger all over. Adding beneficial bicep workouts to your routine is a great way to get the toned arms you want, whether you already go to the gym regularly or are just starting to get in shape. Here are five of the best bicep workouts, along with step-by-step instructions on how to do each one right. Not only are they very effective, but they are also straightforward to do.
1. Bicep Curl:
The bicep curl is an essential exercise that works the biceps well both alone and with other muscles. Keep your back straight and hold a dumbbell in each hand, hands facing forward. Bend your elbows and lift the weights slowly while keeping your upper arms still. Hold the weights at the top for a moment, and then slowly lower them back down. Do this for a set of reps.
How to Do:
- Hold a dumbbell in each hand, hands facing forward. Stand up straight with your feet shoulder-width apart.
- Hold your upper arms still, let out a breath, and bend your elbows to lift the weights slowly.
- At the top of the move, squeeze your arms. Then, take a deep breath in and slowly lower the weights back down.
- As you work your way up to 3 sets of 10-15 reps, repeat the move for one set.
2. Hammer Curl:
This exercise works the biceps, the brachialis, and the brachioradialis. With your arms facing your legs, hold a dumbbell in each hand at the beginning. Keep your upper arms still as you lift the weights to your shoulders.
Make sure you keep the neutral grip the whole time. Put the weights back down and do it again to finish a set.
How to Do:
- With your hands facing your legs and a dumbbell in each hand, stand up straight.
- As you bend the weights toward your shoulders, keep your upper arms still and let out a breath.
- Hold on to the neutral grip the whole time.
- Take a big breath in, and then slowly lower the weights back to where they started.
- Do three sets of ten to fifteen reps each.
- Pull-ups backward with a barbell
- You should lie under the bar and raise your arms above your head to do a reverse or reversed pull-up. Hold the bar with your palms facing each other and your hands somewhat broader than shoulder-width apart.
- Hold for a moment at the top and squeeze your back and shoulder muscles. Then, slowly lower yourself back to the starting position.
3. Barbell Curl:
The barbell curl is a vital compound workout that works both arms at the same time. Stand with your feet shoulder-width apart and your hands slightly wider than shoulder-width apart on a barbell. Bend your elbows and keep your upper arms close to your body as you slowly hoist the load. Keep your grip on the load at the top and slowly lower it down. Do this for a set of reps.
How to Do:
- You are holding a barbell with your arms looking forward, and feet slightly wider than shoulder-width apart is a good exercise.
- As you curl the dumbbell up, breathe out and keep your upper arms close to your body.
- At the top of the move, squeeze your arms. Then, take a deep breath in and slowly lower the load.
- Aim for three sets of 10 to 15 reps each.
4. Preacher Curl:
When you want to work on your arms without cheating, the preacher curl is a great exercise. Place your chest on the pad and your arms entirely out in front of you while sitting on a preacher’s bench. Focus on the tightening of your biceps as you slowly curl the weights up with an EZ curl bar or dumbbell in your hands. Be careful as you lower the weights back down. Could you do it again for a set?
How to Do:
- Make sure your chest is against the pad and your arms are fully stretched while you sit on a preaching bench.
- If you want to use an EZ curl bar or dumbbells, hold them behind your back.
- As you let out your breath, slowly curl the weights up, focused on contracting your biceps.
- Slowly put the weights back down after taking a deep breath.
- Perform three sets of 10 to 15 repetitions.
5. Concentration Curl:
To concentrate on the biceps and get a high contraction, the concentration curl is a great workout. Position yourself on a seat, put your feet apart, and lean forward. Put one hand on a dumbbell and the back of your upper arm against the inside of your leg. Hold your upper arm still and slowly curl the weight up to your shoulder. Bring the weight back down and do it again with the other arm.
How to Do:
- Sit on a bench with your legs spread apart and your back straight if you wish to complete this workout.
- With one hand on a bar, press the back of your upper arm against the inside of your leg.
- Take a deep breath out and slowly curl the weight up toward your shoulder. Keep your upper arm still.
- At the top of the move, squeeze your arms. Then, take a deep breath in and lower the weight back down.
- Do the move with both arms again and again, aiming for three sets of 10 to 15 reps each.
Important Note:
You can build solid and well-defined biceps by adding these exercises to your routine and trying for three to four sets of ten to fifteen reps for each one. Always remember to use the suitable form, start with the right weight, and build up the pressure as you go. For those of you who are dedicated and consistent, you’ll soon have the arms that everyone wants.
