Many of us may be interested to show the various muscles present in our body. Biceps can be one such muscle that individuals could work on today and even hope to see amazing results after performing their workouts. There are plenty of exercises that can be done for training your biceps, although it is not the strongest muscle group of your body. Further, it could also be an excellent opportunity for individuals who are lifting weights at the gym to learn the perfect form, so that it can prevent them from being affected by any kind of injury to their body.

Following are some of the exercises that individuals can do as a part of their workout routine to build their biceps.

1. Standing Dumbbell Biceps Curl:

Standing Dumbbell Biceps Curl
Image Source: www.g4physio.co.uk

This is one of the exercises that strengthen the entire biceps area of your body, in addition to targeting your forearms and abs. Individuals who are doing this exercise must remember to perform it in a controlled manner. The primary function of the biceps involves bending of the elbow, in order to pull the weight onto the body of an individual. Moreover, individuals would be able to train their shoulders and keep them highly stable.

Equipment Required:

• A pair of dumbbells

How to do this exercise?

• Firstly, you can start off by holding on to a set of dumbbells in each of your hands.

• Brace your core and begin by standing up straight and allow the dumbbells to remain in your hands at arms length. Your palms must be kept facing forward.

• After bending the elbows, start curling the dumbbells nearer to your shoulders.

• Stop for a few seconds and begin to allow the weights to come back to the starting position in a slow and steady manner. Keep your arms completely extended during the movement.

• You have completed one rep.

While doing this exercise, make sure that your elbows remain in a static position as well as tucked at both the sides of your body. You must remember to keep the weight lowered throughout, until the arms are extended completely.

You can try and do at least 3 sets comprising of 10 reps each per set.

2. Barbell Curl:

Barbell Curl
Image Source: www.barbend.com

This is one of the exercises that can be performed by individuals to gain sufficient strength in their arms as a whole, in addition to providing proper grip strength. It can be beneficial for weight lifters to train with the Barbell Curl, as doing this workout can help individuals stay resilient to various injuries that may occur either in their biceps or forearms while performing their workout.

Equipment Required:

• Barbell

How to do this exercise?

• Start off by standing in an upright position and begin to hold the barbell using your underhand grip by maintaining a shoulder-width distance apart.

• You can begin to bend the elbows and then start lifting the barbell upwards throughout, till it reaches the collarbone and continue holding on to it for a few seconds. While doing the same, try and stay in an upright position.

• Now, you can bring the barbell back to the starting position slowly.

• You have completed one rep.

You can try and do about 3 sets comprising of 12 reps each. You can rest for a minute in between each set.

3. Cross-body Hammer Curl:

Cross-body Hammer Curl
Image Source: www.muscleandfitness.com

This is one of the well-known exercises done by using the dumbbells. Your biceps and forearm muscles are worked in the process of performing this exercise. The weights are being lifted across your torso. By doing this exercise, a person would also be able to build thicker arms in the process. A balance is also created between both upper as well as lower part of the arms of individuals.

Equipment Required:

• A pair of dumbbells

How to do this exercise?

• First, you can start by standing up and grab a pair of dumbbells on to your hands.

• Hold the dumbbells down and to both your sides, with the palms facing your body.

• Begin to slowly curl the dumbbell that is held in your left arm across your body onto your right shoulder. The upper portion of the dumbbell should come in contact with your shoulder and continue to hold on to the contracted position for a few seconds.

• Now, you can bring the dumbbell down back on to the starting position.

• Similarly, you can perform the movement using the other arm.

• You have completed one rep.

You must remember to maintain a neutral grip over your hand at the time of curling the dumbbell on to your shoulder. Also, make sure not to twist your arm in the process.

You can try and do about 2-3 sets comprising of 10 reps each.

4. Alternate Dumbbell Curls:

Alternate Dumbbell Curls
Image Source: www.totalworkout.fitness

This is one of the commonly known single joint exercises that can be done by individuals either in a sitting or a standing position. It helps individuals to build strong biceps in each of their arms separately. While doing this workout, you are concentrating on working only one arm at a time. In this workout, you will be completing one full repetition on your right arm and then move on to complete another full repetition on your other arm. You will have to see to it that one arm remains stationary, while you are busy curling the other arm. In this way, you are actually concentrating only one arm at a time. Additionally, every side is able to obtain adequate time to rest in between the curls at the time of alternating, as compared to the times when both arms may be put to work simultaneously. It allows you to increase your biceps strength as well as helping to grow the size of your biceps.

Equipment Required:

• A pair of dumbbells

How to do this exercise?

• Start by getting into a standing position and keep your feet at least hip-width apart.

• Grab a pair of dumbbells on to your hands and hold them at both your sides.

• Begin to curl a dumbbell on to the shoulder and start rotating your palm at the end. You must keep your palm facing upwards.

• Start pressing the dumbbell overhead by rotating the palm to face forward.

• Now, you can start bringing the dumbbell backwards on to the starting position.

• Similarly, you can repeat the movement using the other arm.

• You have completed one rep.

You can try and do about 2 sets comprising of about 10 reps each, by resting for a minute or two between each set.

Image Source: www.bodybuilding.com

Claus Chackravarthi
Author

A Journalist with a passion for writing articles covering specific areas related to fitness, technology, healthcare and nutrition.

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