Build Bigger Arms With These Staple Bicep Exercises

Ask any man on the health club what one among his greatest health targets is and we’re fairly positive he’ll say getting larger arms. No disgrace in eager to flex on ’em, particularly since in keeping with the American Council on Exercise, the biceps brachii (biceps muscle) is without doubt one of the most coveted — and most overtrained — muscle mass within the physique.

“A majority of guys want to get bigger biceps solely for aesthetics,” says Ben Sweeney, licensed private coach and coach at Brick New York. “There’s no harm in that, but having that strength is important for loads of other things like carrying groceries, or for me, my french bulldog on the subway. Plus they’ll also help you with any pushing and pulling movements in your workout routine.”

So then, what’s a man to do to get cut-off-T-shirt-worthy arms, worthy of year-round play? According to Kyle Parker, USAW coach and director of enterprise improvement at Exceed Physical Culture, it is two-fold. “Seventy five percent of building muscle is fueling appropriately,” says Parker. “The gains window, or the 45 minutes after you work out, is critical for hitting your goals. Another huge part is, of course, picking the right movements, but then structuring them in a way that will help you, not hurt you.”  

RELATED: Best Leg Workouts for Men

Below you’ll discover 10 totally different biceps strikes, targeted particularly on that muscle group. Some of the highest health trainers in New York City have created every little thing from body weight, to TRX, to 10-minute exercises targeted fully on creating the bicep (with a aspect of metcon). Ready, set, flex.


The 10 Best Bicep-Building Exercises


21s

Equipment Needed: Dumbbells

How to Do Them: For the primary seven reps: Stand with ft at hip-width distance holding dumbbells by thighs, palms going through out. Lift weights to midway level, creating 90 diploma angle with arms at elbow degree. Slowly return to start out for one rep.

For the following 7 reps: From 90-degrees, curl weights towards shoulders.

For the final 7 reps: Complete full bicep curl, from backside of motion at thigh to shoulder.

Lying Barbell Curls

Equipment Needed: A barbell

How to Do Them: Kneel on an inclined bench, along with your chest leaning towards the again relaxation and your arms hanging over the opposite aspect. Hold a barbell rather less than shoulder-width aside, ensuring that your arms type a 90° angle along with your chest always, and curl the bar 8 to 12 occasions.

Reverse Grip Curls with a Bar or Cable

What You Need: Barbell or cable machine

How to Do Them: Hold a barbell or the straight attachment on a cable machine, along with your palms going through down and your palms rather less than shoulder-width aside, and curl. Do 8 to 12 reps.

Inclined Curls

Equipment Needed: Dumbbells

How to Do Them: Sit on an inclined bench with dumbbells in every hand and palms down by your sides. You can do hammer curls (the place you retain your palms going through your physique always); common curls (with palms going through up); or supinating curls (the place you begin along with your palms going through your physique, and about midway by way of the motion, you flip them going through up). Do 8 to 12 reps.

Supinating Curls on Ball

Equipment Needed: Exercise ball and dumbbells

How to Do Them: Hold dumbbells in every hand and along with your arms by your sides, palms going through inward. Sitting on an train ball, curl each arms on the identical time, turning your palms up about midway by way of the motion, so that you just full the curl along with your palms going through upward.

Pull-Ups

Equipment Needed: Pull-up bar

How to Do Them: This army coaching customary is nice for biceps, in addition to shoulders and general upper-body power. Ideally, the bar ought to be at the very least a foot greater than you might be along with your arms prolonged above your head. Hold on to it, along with your palms going through you, and pull your self up as excessive as you may; goal for bringing your chin greater than the bar. Remember to decrease your physique in a managed method as nicely. Do as many as you may, aiming for 15 reps.

Preacher Curls

Equipment Needed: Preacher bench and dumbbells

How to Do Them: Using a preacher bench, sit holding dumbbell in every hand, palms going through up. Slowly curl dumbbells up towards shoulders, pausing just a few inches from the chin. Bring weight again to start out for one rep.

Bicep Curls

Equipment Needed: Barbell or dumbbells

How to Do Them: The requirements by no means exit of fashion. Grab a barbell loaded with weight or two dumbbells, along with your palms going through outward, and curl. If you need an additional problem, decrease the barbell or dumbbells very slowly (i.e. take a full 4 seconds to take action) and really feel the burn.

Cable Bicep Curls with Rope Attachment

Equipment Needed: Cable machine with rope attachment

How to Do Them: Secure the rope attachment to the bottom hook on a cable machine, and grip it along with your palms going through inward, proper below the rubber ends. Contract your biceps, slowly turning your palms upward so that they are going through you by the top of the motion. Do 8 to 12 reps.

Cheat Curls

Equipment Needed: Barbell or dumbbells

How to Do Them: Cheat curls aren’t for newcomers, and may solely be undertaken with actual warning in direction of your decrease again. It is basically an everyday curl with a little bit of “body language” added. They’ll offer you an awesome bicep exercise, with additional physique motion within the hips, pelvis and decrease again to “swing” the load up. You wish to make sure that to make use of these sparingly, solely after a correct heat up, and this could solely be undertaken by intermediate to superior weightlifters.


The Best Bicep Workouts


10-Minute Workout

Created by Rafique “Flex” Cabral, NASM-certified coach at Trooper Fitness

Equipment: Kettlebells, Resistance Bands

Do: Each transfer for 40 seconds, 20 second transition, 3 rounds

Trainer tip: “You want to do each move as many reps as possible throughout the workout. If you’re only going for 10 minutes, you’re working until exhaustion.”

  1. Chin-ups: Grab pull-up bar with palms going through physique. Hang, totally extending arms, gripping bar tight. Pull body weight up till chin clears bar. Slowly return to start out for 1 rep.
  2. Goblet Squat Curl: Start with ft wider than hip-width, turned barely out, holding kettlebell. Sit hips again, decrease into squat with chest up till kettlebell meets flooring. Curl bell up towards shoulders, decrease. Continue curling bell for 40 seconds.
  3. Resistant Band Rows: Start sitting on flooring with legs outstretched. Place resistance band round soles of ft, holding finish in every hand. Pull again on band, maintaining elbows near sides, till palms meet chest. Slowly return to start out for 1 rep.  

Trainer tip: “Focus on fast pull back and a slower controlled extension,” says Cabral.

HIIT Workout

Created by Michael Jock, coach at Exceed Physical Culture

Do: 40 seconds per motion, 4 rounds, 2 minute relaxation between every

Equipment: Barbell, kettlebell, dumbbells

  1. Deadlift High-Pull: Start with ft wider than hip-width, toes turned barely out, knees monitoring over toes holding kettlebell. Deadlift bell, totally extending knees and hips with arms straight. Pull bell up towards shoulders, maintaining it near the physique, till it will get above collar bone. Release the shrug, deadlift bell again to the ground for 1 rep.
  2. Bent Over Row (Barbell, Dumbbell, or Kettlebell): Stand with ft at hip-width distance holding dumbbells. Hinge ahead barely on the hips, permitting dumbbells to come back right down to roughly knee peak, sustaining a flat again. Row dumbbells up towards chest, maintaining elbows near physique. Pause at high of motion, return again to start out for 1 rep.
  3. Jump Pull-up: Jump up, seize pull-up bar with palms going through away from physique. Pull body weight up till chin clears bar. Slowly decrease body weight, then drop to flooring for 1 rep.
  4. Renegade Row: Start in a excessive plank place holding dumbbells. Do one pushup, return to start out. Row dumbbell towards chest with proper hand, maintaining hips sq.. Repeat on reverse aspect for 1 full rep.
  5. Alt. Lunge w/ Dumbell Curl: Stand with ft collectively holding dumbbells. Step ahead with proper leg about two ft, decreasing down into lunge, creating 90-degree angle at each knees. At backside of motion, curl each weights as much as shoulder peak. Lower weights again towards flooring, press by way of entrance heel to return to start out for 1 rep. Repeat on reverse aspect.

TRX Workout

Created by Kyle Parker, USAW licensed coach, director at Exceed Physical Culture

Equipment: TRX, rower

Segment 1

2 Rounds: 40 sec working intervals, 10 sec relaxation intervals

Note: Switch sides on energy pull and resisted torso rotation for second spherical

  1. TRX Bridge Row: Lie down greedy TRX handles with each palms, maintaining arms prolonged, ft on flooring. Pull handles and drive hips as excessive as doable within the air. At the highest of the motion, pull handles till they contact shoulders. Lower physique again to start out for 1 rep.
  2. TRX Bridge Bicep Curl: Face towards TRX, grabbing deal with in every hand, palms going through up. Lean again till arms are prolonged. Bend elbows till palms body face, concurrently pulling physique upward. Return to start out for 1 rep.
  3. TRX Power Pull (Single-Arm Rotating Row): Stand with ft barely wider than hip-width distance, going through TRX, holding deal with with proper hand. Keeping left arm prolonged, rotate torso to left aspect, making a “T” form with arms. Drive  proper elbow again in rowing movement, rotating torso to face TRX. Slowly return again to start out for 1 rep.
  4. TRX Resisted Torso Rotation: Stand going through TRX system, holding deal with with each palms, arms prolonged at chest peak. Lean again barely and distribute some weight to heels, sustaining physique alignment. Rotate torso and prolong arms as one unit to proper aspect, stopping at head peak. Pull TRX system to chest. Return slowly to start out for 1 rep.

Complete 500-Calorie row (Goal: Complete in 2:00 or much less)

Segment 2

3 Rounds: 30 sec working intervals, 10 sec relaxation intervals

  1. TRX Single-Arm Bicep Curl, Right: Stand subsequent to TRX equipment with ft collectively. Grab single deal with with proper arm, flip sideways. Extend arm totally to aspect, decreasing physique towards floor. Pull your self again up by doing a bicep curl. Return to start out for 1 rep.
  2. TRX Single-Arm Bicep Curl, Left: Stand subsequent to TRX equipment with ft collectively. Grab single deal with with left arm, flip sideways. Extend arm totally to aspect, decreasing physique towards floor. Pull your self again up by doing a bicep curl. Return to start out for 1 rep.
  3. TRX Y-Fly: Start with ft collectively going through TRX. Holding handles, slowly stroll ft in entrance, creating 45-degree angle with floor, arms prolonged. Open arms into “Y” place, participating core. Slowly return to start out for 1 rep.

Complete 750-Meter Row (Goal: Complete in 3:00 or much less)

Segment 3

3 Rounds: 20 sec working intervals, 10 sec relaxation intervals

  1. TRX Underhand Grip Pull-Up: Start with ft hip-width aside, holding TRX handles with palms going through up. Walk ft below equipment till physique is at 45 levels. With arms totally prolonged, pull body weight up towards handles, participating your core and maintaining elbows near aspect physique. Pause for a second at high of motion when wrists meet chest, decrease again to start out for 1 rep. 
  2. Narrow Push-Ups: Start in excessive plank place with palms nearer than shoulder-width distance. Lower chest to flooring, maintaining elbows in step with aspect physique. Press physique again as much as begin for 1 rep.
  3. TRX Wide (Overhand) Grip Pull-Up: Start with ft hip-width aside, holding TRX handles with palms going through down, in Y-shape from torso. Walk ft below equipment till physique is at 45 levels. With arms totally prolonged, pull body weight up towards handles, participating your core and maintaining elbows near aspect physique. Pause for a second at high of motion when wrists meet chest, decrease again to start out for 1 rep.

Complete 1000m Row (Goal: Complete in 4:00 or much less) 

Bodyweight Workout

Created by Justin Norris, co-founder, LIT Method based mostly in Los Angeles

Equipment: Towel

Directions: Do every train for 1 minute; Complete every circuit 2 occasions

Circuit one: Pre-Exhaust Phase

  1. Mountain climbers: Start in plank place; explosively drive knee to chest, then change legs in fast style.
  2. Inch Worms: Stand with ft hip-width aside, hinge at hips, contact  palms to flooring, and slowly stroll palms out to plank place. Hold for five seconds, return to start out for one rep.
  3. Commandos: Start in excessive plank place, ft hip width aside, and palms straight in step with shoulders. Slowly decrease onto forearm one arm at a time, then elevate again up into excessive plank place, alternating arms.

Circuit two: Isolation Phase

  1. Push-Up With Isometric Bicep Shoulder Tap: Start in excessive plank place. Do a push-up, maintaining elbows near the aspect of your physique. As you come back to start out, faucet hand to reverse shoulder and squeeze bicep for 15 seconds. Repeat on reverse aspect for one rep.
  2. Isometric Bicep Towel Hold: Start in kneeling place with towel. Place towel beneath knee, holding towel in hammer curl grip, thumb up. Perform isometric bicep curl, bringing towel towards shoulder. Hold in static place 15 seconds, decrease again to start out for one rep.
  3. Tricep Push Ups: Start in excessive plank place with palms nearer than shoulder-width distance. Lower chest to flooring, maintaining elbows in step with aspect physique. Press physique again as much as begin for one rep.

Dumbbell Workout

Created by Chris Hudson, coach at Barry’s Bootcamp

Equipment: One set of 20-pound dumbbells

Directions: 3 units of every motion


  1. Seated Wide Dumbbell Curls
    : Start seated on bench holding dumbbells with arms prolonged down, palms going through out to sides, and shoulders externally rotated. Curl weights as much as shoulders, decrease again to start out for 1 rep. Do 30 reps.
    Tip: “Try to keep the pinkie side of your hand slightly higher than the thumb side of your hand (wrist supination),” says Hudson. “It will give that bicep a little extra pop at the peak of the contraction.”

    Seated Single Arm Heavy Concentric Hammer Curl
    : Start seated on bench holding dumbbell in a single hand, palm going through in towards physique with thumb up.  on a bench maintain a heavy weight in a single hand palm going through in in direction of your physique. Curl weight up slowly (about 3 to 4 seconds). Slight pause on the high, then decrease again to start out in 1 second. Do 6 to eight reps; repeat on reverse aspect for 1 set.

    Standing Medium Weight Bicep Curl
    : Stand with ft at hip-width distance holding dumbbells, palms going through ahead. Curl weights up towards shoulders. Lower weights half-way down, maintain for 10 seconds. Repeat; maintain for 7 seconds. Repeat; maintain for five seconds. Repeat; maintain for 3 seconds. Repeat; maintain for 1 second. Finish with 5 full bicep curls to finish the set.

    Heavy Dumbbell Eccentric Concentration Curl
    : Sit on bench holding one dumbbell. Place proper higher arm towards proper inside thigh. (“The arm in this position removes some of the emphasis from helper muscles and really concentrates the work in the bicep,” says Hudson.) Curl weight as much as shoulder, pause for 3 seconds, decrease again to start out for 1 rep. Do 6 to eight reps.

    Twisting Curl 21’s
    : Stand with ft at hip-width distance holding a medium set of dumbbells. Starting with hammer curl, thumbs going through up, curl weight midway. Slowly return to start out for 1 rep. Do 7 reps. Switch to palm-up grip. Curl weight to shoulder with palms going through up, then return to  midway level, creating 90-degree angle at elbow, for 1 rep. Do 7 reps. Finish by finishing each phases collectively for one motion, doing 7 full-range twisting curls to complete the set.

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