Bicep will never be your biggest or strongest muscle in your body but they will arguably be the best “show” muscle in your body.
Today, there is a dizzying number of exercises to bring out every vein, bulge, and peak in your biceps muscle, and there are very few people who don’t incorporate at least one or two of these into their workout.
Below are 5 bicep workouts that will surely have you feeling the pump.
EXERCISE 1 – EZ BAR CURL
The EZ Bar Curl is the go to of all bicep workouts. It engages both the short and long heads of the biceps muscle and for some people it’s a lot more comfortable on the joints and forearms than a straight barbell!
EXERCISE 2 – DUMBELL HAMMER CURL
The hammer curl is one of the best exercises for building big biceps, which is why many bodybuilders do it to improve their biceps peak.
EXERCISE 3 – OVERHEAD CABLE CURL
This is a great way to practice your front double biceps pose as you train. You can do both cables at once, or even alternate between arms!
EXERCISE 4 – CHIN UPS
Chin ups are a great movement that heavily involve your biceps and will strengthen much of your back and lats as you progress.
EXERCISE 5 – WIDE GRIP STANDING BARBELL CURL
This is definitely one of the more common ways to hit this muscle group. Taking a wider-than-normal grip will cause you to externally rotate at the shoulder, so your upper arm changes its position, prompting more involvement from the short head of the biceps muscle.
You can overload during your workout by using bands, chains, or a partner for forced reps, which you can’t do very well using only a dumbbell.