Best Biceps Exercise for 2023

If you're looking to build bigger, stronger biceps, you need to focus on exercises that target this muscle group. While there are plenty of biceps exercises out there, not all of them are created equal. In this article, we'll go over the Best Biceps Exercises to help you build the guns you've always wanted.

Here are 5 Best Biceps Exercise you can follow

1. Barbell curls

Barbell curls are a popular and effective biceps exercise that can help build muscle and strength in your upper arms. This exercise primarily targets the biceps brachii muscle, which is located at the front of your upper arm and is responsible for flexing your elbow.

To perform barbell curls, you'll need a barbell and a set of weights. Begin by standing with your feet shoulder-width apart and grasping the barbell with an underhand grip, keeping your hands shoulder-width apart. Keep your elbows close to your body and curl the bar up towards your chest, focusing on contracting your biceps. Hold the contraction for a moment before slowly lowering the bar back down to the starting position.

Barbell curls

It's important to use proper form when performing barbell curls to avoid injury and get the most out of the exercise. Keep your elbows close to your body throughout the movement, and avoid swinging or using momentum to lift the weight. Start with a weight that challenges you but allows you to maintain proper form, and gradually increase the weight as you get stronger. By incorporating barbell curls into your workout routine, you can help build bigger, stronger biceps over time.

2. Hammer curls

Hammer curls are a great exercise to include in your biceps workout routine. This exercise targets the brachialis muscle, which is located on the outer side of your upper arm and is responsible for elbow flexion.

To perform hammer curls, start by standing with your feet shoulder-width apart and holding a pair of dumbbells at your sides with your palms facing your body. Keep your elbows close to your body and curl the weights up towards your chest, keeping your palms facing your body throughout the movement. Hold the contraction for a moment before slowly lowering the weights back down to the starting position.

Hammer curls

It's important to use proper form when performing hammer curls to avoid injury and maximize the effectiveness of the exercise. Keep your elbows close to your body throughout the movement, and avoid swinging or using momentum to lift the weights. Start with a weight that challenges you but allows you to maintain proper form, and gradually increase the weight as you get stronger.

Incorporating hammer curls into your workout routine can help you build bigger, stronger biceps and improve your overall arm strength. This exercise is also versatile and can be performed using a variety of equipment, making it a great addition to any biceps workout.

3. Preacher curls

Preacher curls are a popular biceps exercise that can help build muscle and strength in your upper arms. This exercise primarily targets the brachialis and biceps brachii muscles, which are responsible for elbow flexion and arm rotation.

To perform preacher curls, you'll need a preacher bench and an EZ curl bar or dumbbells. Begin by sitting at the preacher bench with your upper arms resting on the angled pad and your hands grasping the bar or dumbbells. Keep your elbows close to your body and curl the weight up towards your chest, focusing on contracting your biceps. Hold the contraction for a moment before slowly lowering the weight back down to the starting position.

Preacher curls

It's important to use proper form when performing preacher curls to avoid injury and get the most out of the exercise. Keep your elbows close to the pad throughout the movement, and avoid swinging or using momentum to lift the weight. Start with a weight that challenges you but allows you to maintain proper form, and gradually increase the weight as you get stronger.

By incorporating preacher curls into your workout routine, you can help build bigger, stronger biceps and improve your overall arm strength. This exercise is also versatile and can be performed using a variety of equipment, making it a great addition to any biceps workout.

4. Chin-ups

Chin-ups are a challenging and effective exercise that can help build strength and muscle in your biceps, back, and shoulders. This exercise primarily targets the latissimus dorsi muscle, which is responsible for pulling your arms down towards your body.

To perform chin-ups, you'll need a pull-up bar. Begin by grasping the bar with an underhand grip and your hands shoulder-width apart. Hang from the bar with your arms fully extended, then pull yourself up towards the bar until your chin is above the bar. Hold the contraction for a moment before slowly lowering yourself back down to the starting position.

Chin-ups

It's important to use proper form when performing chin-ups to avoid injury and get the most out of the exercise. Keep your elbows close to your body throughout the movement, and avoid swinging or using momentum to lift yourself up. Start with a number of repetitions that challenge you but allows you to maintain proper form, and gradually increase the repetitions as you get stronger.

By incorporating chin-ups into your workout routine, you can help build stronger, more defined biceps and improve your overall upper body strength. This exercise can be challenging, but with practice and persistence, you can improve your performance and achieve your fitness goals.

5. Concentration curls

Concentration curls are an effective biceps exercise that can help you build muscle and strength in your upper arms. This exercise primarily targets the biceps brachii muscle, which is responsible for elbow flexion.

To perform concentration curls, you'll need a dumbbell and a bench or chair. Begin by sitting on the bench or chair with your feet flat on the floor and your arm extended in front of you, holding the dumbbell with your palm facing up. Place your other hand on your thigh to support your arm and keep your elbow stationary. Curl the weight up towards your chest, focusing on contracting your biceps. Hold the contraction for a moment before slowly lowering the weight back down to the starting position.

Concentration curls

It's important to use proper form when performing concentration curls to avoid injury and maximize the effectiveness of the exercise. Keep your elbow stationary throughout the movement, and avoid swinging or using momentum to lift the weight. Start with a weight that challenges you but allows you to maintain proper form, and gradually increase the weight as you get stronger.

Incorporating concentration curls into your workout routine can help you build bigger, stronger biceps and improve your overall arm strength. This exercise is also versatile and can be performed using a variety of equipment, making it a great addition to any biceps workout.

Bicep workout routine

A bicep workout routine can help you build strength and size in your upper arms. Here's a sample workout that includes some of the exercises we've discussed:

1. Barbell curls - 3 sets of 8-12 repetitions

2. Hammer curls - 3 sets of 8-12 repetitions

3. Preacher curls - 3 sets of 8-12 repetitions

4. Chin-ups - 3 sets of as many repetitions as possible

5. Concentration curls - 3 sets of 8-12 repetitions

When performing these exercises, it's important to use proper form and start with a weight that challenges you but allows you to maintain proper form. Gradually increase the weight as you get stronger.

You can also vary the order of the exercises and the number of sets and repetitions to keep your workouts challenging and prevent boredom. It's also important to allow your biceps to rest and recover between workouts, so try not to train them on consecutive days.

Remember to warm up properly before each workout and stretch after to prevent injury and soreness. With consistency and dedication, you can build stronger, more defined biceps and achieve your fitness goals.

Biceps workout with dumbbells

A bicep workout with dumbbells can be a great way to build strength and size in your upper arms. Here's a sample workout that focuses on using dumbbells:

                           Biceps workout with dumbbells

1. Bicep curls - 3 sets of 8-12 repetitions: Stand with your feet shoulder-width apart and hold the dumbbells with your palms facing up. Slowly curl the weights towards your shoulders, keeping your elbows close to your body. Hold the contraction for a moment before slowly lowering the weights back down.

2. Hammer curls - 3 sets of 8-12 repetitions: Stand with your feet shoulder-width apart and hold the dumbbells with your palms facing each other. Slowly curl the weights towards your shoulders, keeping your elbows close to your body. Hold the contraction for a moment before slowly lowering the weights back down.

3. Incline curls - 3 sets of 8-12 repetitions: Sit on an incline bench with your feet flat on the floor and hold the dumbbells with your palms facing up. Slowly curl the weights towards your shoulders, keeping your elbows close to the bench. Hold the contraction for a moment before slowly lowering the weights back down.

4. Concentration curls - 3 sets of 8-12 repetitions: Sit on a bench with your feet flat on the floor and hold the dumbbell in one hand. Place your other hand on your thigh to support your arm and keep your elbow stationary. Curl the weight up towards your chest, focusing on contracting your bicep. Hold the contraction for a moment before slowly lowering the weight back down.

When performing these exercises, it's important to use proper form and start with a weight that challenges you but allows you to maintain proper form. Gradually increase the weight as you get stronger.

Remember to warm up properly before each workout and stretch after to prevent injury and soreness. With consistency and dedication, you can build stronger, more defined biceps and achieve your fitness goals using dumbbells.

In conclusion, these are the top 5 Best Biceps Exercises you should include in your workout routine. Remember to start with a weight that challenges you but allows you to maintain proper form, and gradually increase the weight as you get stronger. Incorporating these exercises into your workout routine will help you build bigger, stronger biceps in no time.