The Best Biceps Workout

Biceps. The ultimate show muscle. From age 10 on, every boy, teenager, and man want to have bulging biceps. This is, apparently, a true sign of manliness and strength.

Biceps are among the most famous muscles in the body. When somebody asks you to “make a muscle” or “flex”, they aren’t asking you to flex your hamstrings. They want to see your biceps!

It is important to keep in mind that in actuality the triceps muscle comprises a very large component of the arm, so you must not neglect your triceps work either, which will then give you the perfect balance of what you need to see optimal results.

When you are aiming for maximum size, another important point to note is that lifting heavy must be placed as a priority. Since building more size is a combination of a heavy surplus, enough volume, and plenty of calories, it's a wise decision to focus on exercises that will allow you to lift the heaviest weight possible.

Standing barbell curls are a basic movement that work the biceps and forearms. Grab a barbell with an underhand grip. Stand with your feet shoulder width apart. Let the barbell hang in front of you at arms length. Keep your elbows close to your torso at all times.

Moving only your forearms, use your bicep strength to curl the barbell up to shoulder level. Hold this position for a second to maximize the peak contraction in the biceps. Slowly lower the barbell to the starting position. Repeat.

The second exercise to add is incline dumbbell curls. This exercise is one of the best to help prevent that momentum issue from happening as we just discussed since it essentially restricts the movement of the back.

When doing this exercise you will feel maximum tension on the biceps muscle belly, so don't be surprised if the weight is slightly lower. As long as you're pushing yourself hard, using the lower weight but maintaining proper form will be the way to go for results.

The hammer curl is great for developing the forearms, brachialis, and brachioradialis. I’m not sure about you, but I can hammer curl more than I can traditional curl, and lifting more with good form is always better than lifting less.

To set up: grab two dumbbells and hold them down at your sides, arms straight, palms facing your body. Keep your elbows tucked into your sides as soon as you start curling.

To hammer curl: you are basically curling the dumbbell up as high as it can go without moving the elbows. Ideally, the flat side of the dumbbell, at the top of the rep, should come close to touching the shoulder of the lifting arm. We call this a hammer curl because it looks like you are swinging a hammer. This means the palms face towards your body throughout the whole exercise.