Effective Bicep Exercises To Get Your Arms Looking Great

Biceps are probably the most recognized muscle in the body. Ever since we were children we have been flexing our biceps to show our muscles.

If you have ever dreamed of having toned biceps, then follow some of the bicep exercises below and you will not be disappointed with the results.

Choose 8-10 different exercises and perform each twice. Do 8-10 reps for bulk or 12-15 reps for lean muscle.

I recommend pairing 3-5 bicep exercises, with 3-5 tricep exercises, and 3-5 shoulder exercises for a total arm workout.


Bicep Curls

Standing with one leg in front of the other and knees slightly bent (safe lifting stance), face your hands away from you body. Curl your forearms up keeping your elbows tight into your body. Make sure not to rock into this motion or lean backwards. Ig you are just starting, try this exercise with yoru back up against a wall to keep the proper positioning.

You can also do this also an alternating patten as well.

In your lift stance, hold both arms a 90 degree angle flexing wiht your biceps flexed. Lower one arm and then return to curled position while holding the other are in a static position. Do four curls with one hand, then switch hands and repeat.

Do 16 reps of this exercise total. So 8 curls per bicep.

In te esame position as a standing bicep curl, turn your hands so that the palms or your hands are facing your thighs, curl up then back down.

With hands by your sides, curl your forearm across your body in a circular motion up to your shoulder. Switch hands with every rep.

Concentration curls are an amazing way to work your bicep muscle. This exercise really focuses in on the biceps. Sit on a flat bench, or in lunge position, place the elbow of your curling arm on your knee. If you are in a lunge, this would be the knee that corresponds with the front bent knee. slowly curl your arm up, and then back down.

Another great exercise that truly focuses in on your biceps is preacher curls. I have the hammer version pictured here, but you can also do this as a regular curl with your palms facing up. Sit at the preacher curl bench. Adjust the seat to the proper height so that your elbows and upper arm are flat and comfortably position on the pad. Now curl your biceps up slowly and back down. Try to keep a little bend in your elbows on the way back down instead of extending the whole way.

This exercise will target the outer portion of the bicep muscles. Stand with feet shoulder width apart. Using an underhand wide grip on a a barbell, extend you arm down towards your thighs and then curl up until your forearms touch your chest. Then, wxtend your arms back. Again, if this is awkward at first or you have a hard tiem maintaining your technique, use a wall.

Using a pulley attachment, stand as you normally would. Adjust the cable pulley near the bottom of the machine so that you can pull upwards. Curl you bicep as you would in a normal bicep curl exercise.

This is a person favorite of mine. Using a pulley machine, lay down on the floor or on a rowing bench. Grip a flat bar attachment with your palms facing upwards. Keeping your elbows close to your sides, curl up with the bar and release slowly.

Other Bicep Exercises And Variations

Do a standard curl up, twist your hands and hammer down.

Perform a regular hammer curl. When you lower your hands, twist your wrist away from you body and hammer curl up.

Same as the In and Out Hammer Curls only now you are doing regular bicep curls.

You are going to do 3-4 sets of bicep curls. With each set you are going to lower your weight. If you start with 25s, move to 20s, then 15s, then 12s.

You only need to do this exercise once, so I usually save it as the last of my exercises.

Bicep exercises photos provided by EverKinetic.