Best Bicep Workout | Bicep Exercises for Big Arms, Strength

Best Bicep Workout– Biceps is one of the sexiest parts of a man’s body and if you have joined a gym you can easily notice that most people are performing Bicep Exercises and even you have also thought or have done biceps-only on the first day of Gym.

Big arms give a good look to us because clothing fits our body and somehow, we feel more confident and safe, but we all are not the same and like our body, some people have plus point to their biceps that’s why they easily get gains in their biceps. But some people really face problems getting big biceps if you’re from that category of people then this will really help you.

I will tell you 5 basic exercise for biceps growth that’s Is

  • Barbell curls
  • Dumbbell Biceps curls
  • Hammer curls
  • Preacher curl
  • Dumbbell Concentration curls

Always remember Bicep is a small muscle so you don’t have to put so much tension on this muscle, you just need to do exercises with correct posture, eat a proper diet, and give quality rest to your body and you will see the changes.

When you want to gain muscles try to lift heavy with fewer reps and the meaning of heavy is that you to lift the weight to you can lift without getting any injury.

1.Barbell curls.

barbbell curl workout

Hold a barbell on shoulder width extend your arms and then keep your chest up, head straight and abs tight. Keep your elbows attached to your sides. At the top pause and squeeze your biceps and slowly return the barbell to the same position.  

The barbell curls is a pull-type isolation exercise this exercise will give a very good pump to your biceps. There are many ways to perform this exercise but we’re talking about basic so just do this exercise with a basic grip.

2.Dumbbell Bicep Curls.

bicep curl

As we’re talking about Best biceps workout so biceps curls with dumbbell have to be on the list. Just grab a pair of dumbbells facing the side of the thigh and arms straight according to your lifting capability.

Lift one dumbbell towards your shoulder and rotate the arm as it moves upwards keep your elbows touched to your body and always exhale when you are lifting.

Dumbbell bicep curls work the biceps muscles at the front of the upper arm, and furthermore the muscles of the lower arm—the brachialis, and brachioradialis. You utilize these muscles whenever you get something, which is regular for the duration of your day-by-day life. Doing the Curl, you construct quality and figure out how to utilize your arm muscles accurately, supporting with your center muscles, it is also considered as Best bicep workout.

  3.Hammer curls.

hammer curls

Hold a pair of dumbbells and stand straight with chest out and chin up, the elbow should be lined straight to the shoulder. Lift the dumbbell upside like you’re hammering a nail and remember to keep the shoulders back and up. When you reached the top of curl then squeeze the handle to get the highest amount of contractions in the biceps and forearms.

Hammer curls can be utilized related to biceps curl, and other bicep exercise to increase the biceps strength and size. The sled twist puts the wrist at an unexpected edge in comparison to different developments.

4.Preacher curl.


So, to do this bicep exercise you need a preacher bench and E-Z rod. Hold the E-Z rod at the inner grip. The position of your chest and upper arms should be against the preacher bench.

Then, lift the Rod until your biceps are fully contracted, squeeze and hold for a second and then repeat this method.

Probably the greatest advantage that is related to Preacher is its capacity to compel you into negative development. Negative development truly improves muscle development and improving strength. One other benefit of Preacher curls is that in this position you can’t move because of the bench and all the weight will hit the biceps.

5.Dumbbell Concentration Curl.

Dumbbell Concentration curls

Best bicep workout for bicep peak-Hold a dumbbell and sit on a bench then place the elbow of your hand in which you have dumbbell on your inner thigh and remember to straighten your back, squeeze the biceps and bring your dumbbell towards and chest and hold for 2 seconds then lower your arms after your desired sets switch the arm and repeat the process.

This Exercise focuses on the biceps and helps to create muscle quality and force. This Bicep exercise helps to get a proper bicep peak, most of the people have a problem getting a proper bicep peak this exercise will be very helpful for them.

So I have told you the Best bicep workout, now go and perform this and always remember to get a proper diet after a good workout. A proper diet is very essential for muscle growth.

For any question please comment down

 Thank you!

Alok Dubey is a health-conscious writer, passionate about fitness and dieting. With his expertise in these areas, he shares valuable tips and knowledge on maintaining a healthy lifestyle. Additionally, Alok's love for football adds an extra layer of excitement to his writing, as he frequently covers topics related to the sport.