Which Are the Best Exercises for Biceps?

Many people neglect bicep training, thinking that their back workouts are enough to activate their biceps or that a few sets of dumbbell curls are enough to increase the size of their biceps. However, you need to stimulate the bicep muscle more intensely and effectively to improve your biceps. Here, you will learn about the five best exercises for biceps, including Standing Dumbbell Curls, Cable Curls, and Wall Curls.

Exercises for building Biceps

The best exercises for biceps will help you build bigger arms, increase healthy elbow flexion, and help you do everyday tasks easily. Here are a few of the best exercises for biceps.

1. Standing Dumbbell Curl

• Let the dumbbell hang on your sides

• Face your palms forward

• Move your elbows without moving the upper arm

• Curl the dumbbell and bring it close to your shoulders

• Pause and then bring them down to the starting position

• Completely straighten your arm

• Repeat 3 sets of 10-12 reps

2. Standing Barbell Curl

• Grab the barbell with your hands positioned hip-width apart

• Start holding the barbell parallel to your hips

• Squeeze your stomach and lift the barbell to shoulder height

• Curl your biceps while holding the barbell at shoulder height

• Slowly lower the barbell to the starting position

• Repeat 3 sets of 8-12 reps

3. Cable Curl

• This is similar to the Barbell Curl

• Grab the handle of the cable with your hands positioned hip-width apart

• Start holding the cable parallel to your hips

• Squeeze your stomach and lift the cable to shoulder height

• Curl your biceps while holding the cable at shoulder height

• Slowly lower the cable to the starting position

• Repeat 3 sets of 8-12 reps

4. Crucifix Curl

• Use a cable tower to hold the cable

• Hold the handle of the cable

• Your elbow should be slightly below your shoulder

• Squeeze the bicep to curl the cable

• Keep your shoulder straight

• Squeeze your core

• Hold for a while

• Return to the starting position

• Repeat 3 sets of 12-15 reps

5. Wall Curl

• Press your back against a wall

• Hold dumbbells in each hand

• Curl up your dumbbells till your shoulder

• Pause and squeeze your biceps

• Lower the dumbbells back to the starting position

• Repeat 3 sets of 10-12 reps