Top 4 Best Workouts for Biceps: Build Bigger, Stronger Arms
When it comes to building impressive arms, the biceps are often the focal point for most lifters. Whether you’re aiming to fill out your sleeves or simply improve your strength, incorporating the best workouts for biceps into your routine is key.
In this article, we’ll dive into the top 4 best bicep workouts that will help you build bigger, stronger arms: Barbell curls, Dumbbell twist curls, Hammer curls, and Dumbbell bench preacher curls. These exercises target different areas of the biceps, ensuring balanced growth and strength development.
1. Barbell Curls
Why Barbell Curls Are One of the Best Workouts for Biceps
The barbell curl is one of the most fundamental and effective bicep exercises. It’s a straightforward movement that isolates the biceps, allowing for maximum contraction and growth.
The barbell curl enables you to lift heavier weights than most bicep exercises because you’re using both arms simultaneously, making it an essential exercise for anyone seeking serious bicep development.
How to Perform Barbell Curls:
1. Stand up straight with your feet shoulder-width apart.
2. Hold a barbell with both hands using an underhand grip (palms facing up).
3. Keep your elbows close to your torso and slowly curl the barbell up to shoulder height by contracting your biceps.
4. Pause briefly at the top of the movement, then lower the barbell back to the starting position in a controlled manner.
5. Repeat for 3-4 sets of 10-12 reps.
Tips for Barbell Curls:
– Focus on controlled movements to avoid swinging the barbell.
– Keep your elbows stationary throughout the lift to maximize bicep activation.
– Gradually increase the weight as your strength improves, but avoid compromising form.
The barbell curl is undoubtedly one of the best workouts for biceps, delivering both mass and strength when performed consistently with proper form.
2. Dumbbell Twist Curls
Why Dumbbell Twist Curls Are One of the Best Workouts for Biceps
The dumbbell twist curl, also known as a supination curl, provides a unique twist—literally!—to the traditional bicep curl.
As you lift the dumbbells, you rotate your wrists, which activates different parts of the biceps, especially the brachialis muscle, leading to fuller arm development. This rotational movement also enhances forearm strength and stability.
How to Perform Dumbbell Twist Curls:
1. Stand upright with a dumbbell in each hand, palms facing your sides (neutral grip).
2. Begin curling the weights upwards while gradually twisting your wrists so your palms face your shoulders at the top of the movement.
3. Pause at the peak of the curl, feeling the contraction in your biceps.
4. Slowly lower the dumbbells back to the starting position while untwisting your wrists to the neutral position.
5. Perform 3-4 sets of 10-12 reps.
Tips for Dumbbell Twist Curls:
– Keep the motion slow and controlled to maximize the twist and bicep engagement.
– Avoid swinging the weights; focus on the rotation to engage both the biceps and forearms.
– Maintain a full range of motion to get the best results.
The dumbbell twist curl is one of the best workouts for biceps because it works both the inner and outer biceps while promoting arm symmetry and forearm strength.
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3. Hammer Curls
Why Hammer Curls Are One of the Best Workouts for Biceps
Hammer curls are a fantastic addition to any arm routine because they target both the biceps and the brachialis, a muscle underneath the biceps that can add significant arm size.
The hammer curl involves lifting the weights with a neutral grip, which not only works the biceps but also the forearms. This exercise is ideal for enhancing overall arm thickness and building functional strength.
How to Perform Hammer Curls:
1. Stand upright with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing each other (neutral grip).
2. Keep your elbows close to your torso and curl the dumbbells upward without rotating your wrists.
3. Focus on lifting the weights until your forearms are vertical and your biceps are fully contracted.
4. Pause for a moment at the top, then lower the weights back to the starting position slowly and under control.
5. Perform 3-4 sets of 10-12 reps.
Tips for Hammer Curls:
– Maintain a neutral wrist position throughout the exercise to maximize brachialis and forearm engagement.
– Keep your core tight and avoid using momentum to lift the weights.
– Focus on squeezing the biceps at the top of the movement for better activation.
By incorporating hammer curls, you can enhance both bicep size and arm thickness, making it one of the **best workouts for biceps.
4. Dumbbell Bench Preacher Curls
Why Dumbbell Bench Preacher Curls Are One of the Best Workouts for Biceps
The dumbbell bench preacher curl isolates the biceps to a higher degree than most exercises.
By resting your arms on the bench, you eliminate any potential for cheating through momentum, forcing your biceps to do all the work. This makes preacher curls an excellent exercise for developing the lower part of the biceps and achieving that well-defined “peak.”
How to Perform Dumbbell Bench Preacher Curls:
1. Sit down on a preacher bench with a dumbbell in one hand, your arm resting on the bench pad.
2. Keep your upper arm stationary and slowly curl the dumbbell upward, fully contracting your biceps at the top of the movement.
3. Pause for a second, then lower the dumbbell back down in a controlled motion, fully extending your arm at the bottom.
4. Complete 3-4 sets of 10-12 reps for each arm.
Tips for Dumbbell Bench Preacher Curls:
– Focus on a slow, controlled movement to fully engage the biceps throughout the curl.
– Avoid bouncing or jerking the weight up; let the biceps do the work.
– Use a moderate weight that allows you to perform the exercise with proper form.
The dumbbell bench preacher curl is one of the best workouts for biceps when it comes to developing shape and definition, particularly in the lower bicep region.
Conclusion
If you’re looking to build serious arm size and strength, incorporating these best workouts for biceps into your routine will yield impressive results. From the mass-building barbell curls to the sculpting power of dumbbell bench preacher curls, these exercises target every part of the biceps, ensuring balanced and noticeable growth.
Consistency, proper form, and progressive overload are key to seeing the results you want. Be sure to give each exercise the attention it deserves, and over time, you’ll be sporting the bigger, stronger biceps you’ve been working toward.
By regularly including these top 4 exercises in your arm workouts, you’ll be well on your way to achieving impressive muscle growth and strength. For best results, combine these exercises with proper nutrition and recovery, and always aim to push yourself just a little further each time.
