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10 Best Exercises For Bigger & Stronger Biceps

10 Best Exercises For Bigger & Stronger Biceps

Have you ever dreamt of having mighty pair of biceps tucked well in a white fitted t-shirt? Surely, you might have wondered about having it after watching megastars like Arnold Schwarzenegger. But getting a stronger and bigger arm isn’t so easy. You have to bang the doors of the gym and do some serious sweaty exercises. If you desperately want a beefy front-arm section, these 10 exercises are a must. Being the best exercise for biceps muscle growth, it will tone up your biceps and bring up the desired bulging. 

Best Biceps Workout

  1. Barbell Curl

Test yourself: take on EZ-curl-bar biceps challenge

It’s a classic bicep builder that adds serious strength and size to the muscle if done correctly. You can try various curl variations. Simply load up the bar and hold it from both sides to lift it up. Rinse and repeat in a set of 10, 12, and 15.

This simple and effective exercise benefits your muscles and makes them stronger as you add on more weight.

  1. Chin-Up

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Another bicep exercise for greater muscle growth is the chin-up. In chin-up, you just need to pull up the bar using both the palms to tone up biceps from back and front.

Chin-up puts extra load than a barbell, and hence bring serious changes not only on arms but also shoulders. Ensure your body doesn’t fold inwards while doing it.

Also Read: 5 Most Underrated Exercises That Never Got The Attention

  1. EZ-Bar Preacher Curl

Preacher Curl GIFs - Get the best GIF on GIPHY

EZ-bar preacher curl lengthens the range of motion. This results in putting the biceps under great tension for a certain period of time. In this exercise, you need to turn the hands inwards to target the bicep muscle.

You can try a semi-supinated angle or any other angle to flex the biceps. It is advised to put lower weight to avoid injuries. It’s one of the best biceps workouts for building muscle.

  1. Hammer Curl

Hammer Curls Vs Bicep Curls: Build Bigger Arms Quickly In 2022 | Arm Curls  Exercises Big Arms | FitnessMonsterr

Hammer curl involves exercising with two dumbbells with palms facing each other. You need to keep the wrist in a neutral position to hoist more weight.

The goal is to target biceps brachioradialis (forearm) and brachialis (outer bicep). A Hammer curl makes your arm thicker and stronger. It also flexes your elbows.

  1. Incline Dumbbell Curl

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To do an incline dumbbell curl, you have to lie down on an inclined gym bench. Take dumbbells in both hands and start curling with extended and lengthened arms.

To maintain strict curling, you need to eliminate momentum. Lifting with arms extended increases the range of motion of the curl.

  1. Facing-Away Cable Curl

Cable Curl: Benefits, Muscles Worked, and Common Mistakes

To do facing-away cable curl, you need to stand facing away from the cables. This exercise gives the same benefit as an incline dumbbell curl.  

Put extra tension on the bicep by stretching greater with a long-range of motion and couple it with the unique resistance of the cables.

  1. Reverse-Grip Bent-Over Row

16 Exercises From the World's Best Trainers | Livestrong.com | Strength  training for beginners, Barbell row, Exercise

Reverse-grip bent-over row looks like a traditional back exercise. It is the same as that of chin-up and can be done in various variations. You can manage weight in this exercise to build up stronger biceps.

However, the only thing to keep in mind is to do proper bent-over in the row position. You can lower the weight to stay in control.

  1. Cable Curl

Iso Curl GIF by Gymapp | Gfycat

Cable curls are best at keeping tension on the bicep muscle throughout the movement. It is better than a barbell or dumbbell curl.

For greater comfort, you can try different handles to attack your biceps from various angles. The tension will stimulate muscle growth.

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  1. Concentration Curl

Top 5 Bicep Workouts You Can Try At Home to Build Strong Arms - LearningJoan

Want to feel how your bicep works? Try concentration curl. Just sit down on a bench and rest your elbow on your thigh. Start curling the dumbbell from a state of extension to contraction.

Try lifting a dumbbell using one arm at a time to burn more calories. This makes your weaker arm catch up the play. This exercise hone ups your biceps.

  1. Cable Concentration Curl

CABLE Close-grip concentration curl on cable

Yes, you guessed it correctly. You need to replace the weight with cables to level up your bicep workout. Cable concentration curls give more tension to the bicep; thus offering various benefits.

You need to focus more intently while using the cable. Interchange the position and tone the bicep muscles equally for both hands.

These are the 10 best bicep exercises for those who wish to have stronger and bigger biceps.

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