13 Best Bicep Workouts for Men


The undeniable truth is, if you intend on developing your physique as a man, the most likely part of your body to starting developing from are your biceps. Your biceps has the most concentrated group of muscles which in today’s world signifies the measure of a man’s strength and surprisingly respect.


Having developed bicep muscles alongside a solid body physique in today’s world makes you look more appealing and can surprisingly open financial opportunities for you, you could call it a success card.

Irrespective of the reason behind your physique development, it will definitely pay off if you knew the most effective bicep workouts to add to your workout routine. Developed biceps lets you attain that desired body physique, adding more girth to your cherished upper body.

Being a freshman to the institute of bicep workouts, you will soon discover that gaining muscle to your biceps can also be a challenging task. However, achieving the biceps of your dream can be very possible if you stay glued to your bicep workout routine. This article will expose you to a list of the most effective bicep workouts, but before that it is necessary to get familiar with what you should expect.

Read also: Protein Foods for Bodybuilding

 

What are Biceps?

In a simple term, biceps are the large group of muscle found at the front of your upper arm. In Latin it is commonly referred to as “biceps brachii, when interpreted means “two-headed muscle of the arm”. The primary function of this group of muscles is to enable you flex the elbow and rotate the forearm.

Referenced from the Latin interpretation, the biceps are categorized into two major groups known as the long head section and the short head section. Long head and short head are both erected from the shoulder blade , then linked  with the middle arm to formulate a muscle mass. Anchoring the muscles to the bone are tissues known as tendons which can be found at both ends. These heads function as one to enable you move your forearm to any degree of your choice.

 

Long Head

Simply put without much detail, this section of the head runs from the glenoid, a cavity found in the scapula. From a small section found in the humerus, the long head section runs through the shoulder joint down to the upper arm.


Short Head

The short head found at the end of the spectrum formulates as a result of a coracoid, a projection on the scapula.

 

Function of a Bicep

Rotating the forearm and flexing the elbow is the number one function of the bicep. Irrespective of your opinion, however, your biceps are not known to be the strongest or most powerful flexor found in the forearm. The muscle groups, instead, helps stabilize and support the brachialis muscle to enable smooth and free movement, including strength.

 

Preferred Bicep Workouts for Men

These bicep exercises are designed so as to increase your strength, muscle mass, stability and also make your physique become aesthetically pleasing. Including these workout movements in your fitness routine will definitely add more value to your workout routine.


Alternating Hammer Curl (Seated)

Among strongmen and bodybuilders, the hammer curl bicep workout is known to be a favourite. While seated, this form of exercise lets you pay attention to both arms individually. In other words, the hammer curl lets you switch between muscle groups same time adding strength to your biceps brachialis, being a muscle located deep in the arm which is the backbone for overall strength and physique. Below is an illustration on how to perform the seated alternating hammer curl.

  • With each hands having a dumbbell, sit on a bench with palms placed facing in towards you and extended arms straight to the floor.
  • Shoulder and elbow kept stationary, lift one dumbbell bringing it to your shoulder slowly.
  • Halt, same time squeeze your bicep.
  • Return to starting point slowly, reversing the movement.
  • On the opposite side, repeat the same movement.

 

Alternating Dumbbell Curl (Seated)

The alternating dumbbell curl cannot be ignored when it comes to you making a list bicep workouts to be added to your workout routine, that’s how effective and important it is. Initiating alternating dumbbell curl is a great way of activating the upper arm and forearm muscles. Found in a study, the different seated alternating bicep workouts are the best kind of bicep workouts. They tend to be more effective compared to other variations.

Just like every other exercise that requires weight lifting, the strength of your biceps relies on how heavy the weight is. In order to properly perform an alternating dumbbell curl (seated):

  • With palms facing forward, and a dumbbell in each hands, sit on a bench, preferably a 90-degree bench.
  • With shoulders and elbows placed at stationary position, lift one dumbbell slowly towards your shoulder.
  • Halt for a few seconds, then at the top of your shoulder squeeze your bicep.
  • Return to starting point slowly, reversing the movement.
  • On the opposite side, repeat the same movement.

 

Alternating Incline Dumbbell Curl

Without a doubt, one of the best bicep workouts to get married to if you intend on building your bicep is the alternating incline dumbbell curl. This type of workout helps with strengthening the upper part of the biceps brachialis, which helps you achieve your desired muscle growth. In order to properly perform an alternating incline dumbbell curl:

  • Lay on your back, on a bench with a dumbbell in each hand, with your palms facing forward.
  • With shoulders and elbows placed at stationary position, lift one dumbbell slowly towards your shoulder.
  • Halt for a few seconds, then at the top of your shoulder squeeze your bicep.
  • Return to starting point slowly, reversing the movement.
  • On the opposite side, repeat the same movement.

 

Reverse Barbell Curl (Standing)

Possibly, throughout your gym days you must have tried a barbell curl, however, initiating a reverse grip on a barbell can significantly have an effect on your bicep. When you curl a barbell with a reverse grip, you put your less used brachioradialis under pressure. This exercise is a good way of getting your biceps into action, but also do keep in mind that with the reverse barbell curl, lifting heavy weights isn’t necessary. Going with light weights is appropriate. In order to properly perform an alternating incline dumbbell curl:

  • With feet firmly glued to the ground and shoulder-width apart, hands extended to the floor, shoulders pulled back, while initiating a reverse grip with both hands holding the barbell.
  • With shoulders and elbows placed at stationary position, lift one dumbbell slowly towards your shoulder.
  • Halt for a few seconds, then at the top of your shoulder squeeze your bicep.
  • Return to starting point slowly, reversing the movement.
  • On the opposite side, repeat the same movement.

 

Zottman Curl

The zottman curl is a bicep workout that involves more than one movement, it is also effective and classified as one of the best exercises you could add to your workout regime. The Zottman Curl tends to influence the three major muscles that makes up our biceps, these muscles are the biceps brachii, brachioradialis and the brachialis. In order to properly perform an alternating incline dumbbell curl:

  • With a dumbbell in both hands, keep your arms at your body sides.
  • Turn both arms in a way both palms are facing forward.
  • With bent elbows, lift the dumbbells to your shoulders, same time avoid moving both upper arms.
  • Halt for a few seconds, then at the top of your shoulder squeeze your bicep.
  • Return to starting point slowly, reversing the movement.
  • Repeat the same movement.

 

Cable Curl (Standing)

Do away with the impression you have towards cable-work. When it comes to working out various parts of your body, cable can be a great way to kick off. This variation lets you maintain balanced resistance, enhancing the pressure on your muscles delivering the perfect desired bicep workout. In order to properly perform an alternating incline dumbbell curl:

  • With feet firmly glued to the ground and shoulder-width apart, facing the cable machine, set the machine’s handle to the lowest.
  • With palms stretched and extended to the floor firmly grip the machine’s handle with both hands and palms facing the forward.
  • With shoulders and elbows placed at stationary position, lift the weight slowly towards your shoulder.
  • Halt for a few seconds, then at the top of your shoulder squeeze your bicep.
  • Return to starting point slowly, reversing the movement.
  • On the opposite side, repeat the same movement.

 

Barbell Curl (Standing)

The barbell curl is known to be the most popular and oldest bicep workout. The good thing about the barbell curl is that it lets kill two birds with one stone, it lets you work on both biceps in simultaneously, which enhances control and stability. In order to properly perform an alternating incline dumbbell curl:

  • With feet firmly drilled to the ground, standing upright, with spacing between both palms hold the barbell.
  • Your starting point should be holding the bar at hip height, curl the bar up to your shoulder same time squeezing your core.
  • Return to starting point slowly, reversing the movement.
  • On the opposite side, repeat the same movement.


 

Bent Over Row

This bicep exercise involves a pull movement which helps with activating the bicep muscle alongside the muscles found in the upper body. This bicep workout is mostly felt when you go heavy by adding more weight. In order to perform a bent over row:

  • With hands placed beyond shoulder-with apart, hold the barbell at arm’s length.
  • For stability tense your core by bending your knees and hips.
  • Bring the bar to your ribcage by pulling.
  • Halt, then return to starting point.

 

Seated Cable Row

This appears to be more of a back workout rather than a bicep workout. However, in a sit and row, your biceps are responsible for the pull in order to maintain stability. In order to properly perform a seated cable row:

  • Maintain a seated cable row position, with slightly bent knees and feet resting on the platform.
  • With both palms facing each other, firmly grip the V-bar.
  • Pull both shoulders backwards while pulling the bar towards the torso.
  • Make sure to squeeze while you slowly return to the starting position.

 

Cable Flex Curl

Cable flex curls comes into you play when one needs to maintain tension on biceps same time alternating flexed muscles. Simply maintaining both arms in a position like this will definitely serve as a bicep workout, introducing a flex to your arms in this position will make your bicep workout more intense. In order to properly perform cable flex curls:

  • In a cable cross over station, position between weight stacks.
  • In each hand, firmly grip a high-pulley handle.
  • Spread your arms wide to both sides.
  • With your left arm in a stationary position, curl your right arm towards your head.
  • Slowly return your right arm to its initial position.
  • On the left arm, repeat the same movement.

 

Concentration Curl

This genre of bicep workouts helps you concentrate on developing muscle mass on the core section of your upper arm. It requires a bench and a dumbbell. In order to properly perform a concentration curl:

  • First, you have to sit on a bench with legs widely spread.
  • With the weight placed between your legs, below the knee wage the arm holding the dumbbell from the ground.
  • Rest the other hand on your thigh to maintain an upright and stable torso.
  • Lift the weight and curl.
  • Halt, same time at the top squeeze your bicep.
  • Return to starting point slowly, reversing the movement.
  • On the opposite side, repeat the same movement.

 

Preacher Curl

The preacher curl bicep workouts concentrates on developing the muscles found at the front-arm. This movement helps stabilize and mobilize the upper arm. In order to properly perform the preacher curls:

With palms six inches apart, firmly grip a barbell.

On the slope pad of a preacher bench, place upper arms with elbows bent slightly.

Towards your shoulders curl the bar by bending your elbows, same time keeping upper arms at a stationary position.

Halt, same time at the top squeeze your bicep.

Return to starting point slowly, reversing the movement.

 

Decline Dumbbell Curl

Easily contracting your muscles while laying down freely with arms extended requires intense stability and effort. This theory is associated with the decline dumbbell curl as it tends to be a great way to take your bicep workouts to a whole new level. In order to properly perform decline dumbbell curls:

  • Facing down, lie with your chest on a bench that’s set to 45 degrees.
  • Curl the dumbbells to your shoulder by bending your elbows, same time leaving your upper arms at a stationary position.
  • Halt at the top.
  • With arms fully stretched at the bottom, return to starting point slowly.


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