Now let’s be honest, who doesn’t want bigger biceps? Arm day can be one of the most popular days at the gym, and since you’re getting a pump, you might enjoy the workout. That being said, you might not be considering a few bicep exercises outside the conventional dumbbell curl, and that is why you aren’t getting those big arms that you always wanted.
The reason that most people like big arms is that clothes start looking better on you and it compliments a well-defined torso, but just doing a dumbbell curl isn’t going to get you there. Here is a list of the top 10 bicep exercises that are going to get you those gains in no time.
Anatomy of a Bicep
Before we can get into the exercises, it is crucial to understand what is going on in that one part of the body.
The bicep can be broken down into three muscles:
- Brachii: This is the part that makes up the main bump that you see on your arm.
- Brachialis: This is the muscle that is located right under the bicep, and most people don’t know, but this is the muscle that unlocks the gateway to bigger arms.
- Brachioradialis: This is the muscle that runs along the forearm and defines your arms.
It is vital that you focus on all three muscles if you want more prominent and more defined biceps.
Top 10 Exercises
Standing Dumbbell Curl
There is no way a list of bicep exercises cannot have the famous standing dumbbell curl. We all must have done this exercise at least once in our life when going to the gym. In all honesty, there is no exercise better for your bicep than the basic dumbbell curl. We all know how to do it, but still, here’s a “how to.”
- Hold a dumbbell in each hand with your arms by your sides.
- Keep your elbows are close to your torso and your palms facing outwards.
- While keeping your arms stationary, curl the weights up to shoulder level while contracting your biceps, make sure to give it a gentle squeeze.
- Go back to the original position to complete one rep
If you’re looking for bicep exercises that can make for thicker arms, all you need to do is flip the dumbbell to its sides. Doing so will shift the focus from your bicep brachii to you brachioradialis, this means that you can work on making your arms thicker and well defined.
- Grab a pair of dumbbells and let your arms hang while keeping your palms facing towards your thighs.
- Bend your elbows and curl the dumbbells close to your shoulders while making sure not to move your arms.
- Squeeze and pause at the top before slowly lowering back to starting position. This will complete one rep.
Incline Dumbbell Curl
This exercise again targets the brachii or the long head of the bicep. Since laying down gives you less leverage, you will pump your bicep. Be sure to lighten the load for this exercise because this exercise isn’t a cake walk.
- Lay on a bench that is set to a 45-degree incline.
- Bend your elbows and curl the dumbbells as close to your shoulders as you can.
- Next, lower the weight (slowly) back to your starting position, ensuring you completely straighten your arms.
There are a few exercises that target all three muscle heads in the bicep, and the Zottman curls are one of these. The rotation halfway through the exercise is a great way to hit that bicep.
- With your dumbbells hanging by your side, turn your arms, so your palms face forward.
- Without moving your upper arms, bend your elbows and curl the dumbbells towards your shoulder.
- Pause, then rotate the dumbbells, so your palms face forward before slowly returning to your starting position.
Decline Dumbbell Curl
This is one of the bicep exercises that isolate your biceps and gives you the freedom to change your grip and target any part of the bicep
- Lay on an incline bench, chest down, set to a 45-degree incline.
- Bend your elbows and without moving your upper arms, curl the dumbbells up to your shoulders.
- Pause, then lower back to the start position.
Barbell Bent-over Row
According to studies, your biceps are much more engaged during a pulling movement. This makes the bent-over barbell row an excellent exercise for your biceps.
- With slightly flexed knees, hinge over from the hips.
- Maintain a neutral spine with your hands shoulder-width apart.
- Think about pulling your elbows behind you and hold for one second before controlling the load back down.
- Ensure the line of the pull is into the belly button not into the sternum.
This can be a challenge and a half, but once you master it, this can be a great exercise not just for your arms but also your shoulder and back.
- Grab the bar with your palms facing towards you and a grip that as narrow as the shoulder width.
- Pull yourself up until your head is above the bar. Slowly lower back to the start position.
EZ Bar Curl
Some bicep exercises when done in a specific way help you lift more weight and this is precisely the case with the EZ bar curl. You can lift more weight while keeping a good form.
- Hold the EZ bar in front of your thighs with an underhand, shoulder-width grip.
- As you breathe in, curl the bar until your hands are at your shoulders.
- Squeeze your bicep then lower under control.
Underhand Seated Row
We are back at the pulling movement, and this exercise not only targets your bicep but also targets the back.
- Bend your knees and hold the bar with an underhand grip, shoulder-width apart.
- Lean slightly, keeping your back straight, then use your back muscles to drive the bar towards your belly button.
- Return the bar to the starting position.
Reverse Curl Straight Bar
People often neglect the brachialis, which, although it is a small muscle, can be the difference between a bigger bicep. The brachialis can push the peak of bicep and give an impressive flex. If you can’t find a barbell, a simple plate works just as well.
- Stand and grip a barbell at shoulder width with an overhand grip.
- Flex the elbows and rotate the barbell upwards, only using your forearms, until your palms face out and the barbell is in line with your shoulders.
- Return it down slowly and repeat.
Now that you are armed with the knowledge of what you need to do, your next arm day can be much more productive, and you can have those massive guns in no time.
If you’ve got your arm workout down pat, then click here to find an exercise that is much suited for you.