Are you looking for the best bicep exercises when training at your gym? If you’re like most fitness junkies, you probably love the feeling of an intense arm workout that leaves your biceps pumping with joy! Feel the blood pumping through your veins with these 10 explosive bicep curl exercises:
- Hammer Dumbbell Bicep Curl Exercise
- Preacher Barbell Bicep Curl Exercise
- Weighted Barbell Chin Up Exercise
- Overhead Cable Curl Exercise
- Concentration Bicep Curl Exercise
- Incline Dumbbell Bicep Curl Exercise
- Drag Bicep Curl Exercise
- TRX Bicep Curl Exercise
- Reverse Bicep Curl Exercise
- Negative Bicep Curl Exercise
Benefits of Bicep Exercises
Bicep exercises build strength and power
Bicep exercises cause hypertrophy, or muscle growth in the muscle size of the bicep. This increase of strength also leads to a more powerful and intense workout. As well as targeting the biceps muscle group, these workouts engage other muscles, such as those found in the back of your forearm elbow joint. Likewise, bicep exercises also add to the appearance of strength in the upper body. Strengthening the front of the arm can help create a leaner and more toned appearance, so bicep workouts are a common upper-body exercise to get “tank top” ready.
Bicep exercises increase bone density
As people age, they tend to lose muscle mass, strength, and function. Bicep exercises, which are a form of resistance training, help build bone density and make muscles work harder. These exercises put stress on bones, so they can make bones stronger as well. When muscles contract, they pull on the bones. Therefore, that stimulates the creation of calcium deposits, and then starts the process of bone formation. Bicep exercises can also prevent elbow problems such as tendonitis and jumper’s knee.
Bicep exercises improve heart health
Any form of exercise that gets your heart pumping will benefit your heart health, but studies have shown that targeted strength exercises like lifting weights can be just as effective in preventing heart disease. Studies have shown that bicep curls are an effective heart-strengthening movement!
Bicep exercises make it easier to do everyday tasks
Bicep exercises can help improve your grip strength, posture, and balance, making it easier to perform everyday tasks. For example, bicep exercises may even help you carry the groceries in without dropping anything!
Bicep exercises make you look and feel better
Like most other workouts, bicep workouts help you look and feel better. It can stimulate many brain chemicals that may leave you feeling happier, more relaxed and less anxious. You may also feel better about your appearance and yourself, which can boost your confidence and self-esteem! Even just a 10-30 minute bicep workout session can positively effect your mood and well-being. Bicep exercises also help to improve your posture. Strong arm and back muscles encourage more upright posture and core strength as your body is forced to sit or stand tall.
1. Hammer Dumbbell - Bicep Curl Exercise
Hammer dumbbell curls are bicep exercises that work your muscles in your upper arm, forearm, and elbows including your biceps brachii, brachialis, and your brachioradialis. These dumbbell curls are designed to build muscle in the short head of the biceps, which originates at the top of the scapula. To work on the overall girth of your arms, the hammer curl is a perfect exercise to add to your routine.
Hammer Dumbbell Curl Bicep Exercise Instructions:
- Stand with your legs straight and knees aligned under the hips. Grab a pair of dumbbells and position the weights resting next to the outer thigh. Your palms are facing the thighs, thumbs facing forward, and shoulders relaxed.
- To start, bend the elbow and lift the lower arms to pull the weights toward the shoulders. Keep the upper part of your arms stationary, and the wrists in line with the forearms.
- Hold for one second at the top of the movement. Your thumbs will be close to the shoulders and palms facing in, toward the midline of your body.
- Lower the weights to return to the starting position.
2. Preacher Barbell - Bicep Curl Exercise
A preacher curl is a great exercise to isolate the biceps while minimizing the strain on your wrists. A preacher barbell curl is a variation of the traditional biceps curl. These curls eliminate momentum and involvement from other muscles to isolate the biceps more fully.
Preacher Barbell Curl Bicep Exercise Instructions:
- Sit down on the preacher bench so that your upper arms are positioned comfortably on the padding.
- With your hands shoulder-width apart, use an underhand (palms facing up) grip. Take the weight off the rack to support it with your arms slightly bent. Be sure to keep your back straight! This is the starting position.
- Slowly bring the weight up until your forearms are at the right angle to the floor.
- Squeeze the bicep at the top of the movement and slowly lower it back to the starting position.
- Repeat for desired reps.
3. Weighted Barbell Chin Up
Weighted barbell chin ups are challenging bicep exercises that use a barbell to increase the difficulty of a chin up. A weighted barbell chin up can help build strength in your back, core, and biceps.
Weighted Barbell Chin Up Bicep Exercise Instructions
- Use an underhand grip that is shoulder-width apart. You can also try wrapping grips around the bar to improve your grip strength.
- Put the barbell at a rack height that allows you to stand with your feet slightly in front of the bar.
- Pull yourself up until your elbows are at your sides, keeping your elbows down and close to the bar. Try to pause at the top for a moment before lowering yourself back down.
- Don’t limit your range of motion by flexing your elbows at the bottom or stopping before your chin is above the bar.
- Avoid swinging your legs to gain momentum and try to squeeze your back muscles at the top of the movement.
4. Overhead Cable - Bicep Curl Exercise
The overhead cable curl, also known as the crucifix curl, is a gym exercise that primarily works the biceps brachii, the two-headed muscle on the front of the arm. The overhead cable curl is often used as a finishing exercise to exhaust the biceps and break down muscle fibers for the next workout. Since you use a cable and pulley system, cable curls can allow you to target specific muscles more precisely and use a wider range of muscles throughout your arm.
Overhead Cable Bicep Curl Exercise Instructions:
- Attach a single grip attachment to the top of the cable pulley and face your left side to the machine.
- Grip the handle and take a few steps to the right until you can comfortably extend your left arm.
- Perform a curl and squeeze your biceps for a couple seconds while exhaling.
- Slowly extend your arm back toward the machine and inhale while doing so. Be sure not to lock your elbows!
- Repeat the exercise for the desired number of reps and then switch arms to complete the set.
5. Concentration Bicep Curl Exercise
The concentration bicep curl allows you to really isolate your bicep muscle and emphasize the muscle contraction without your shoulders or momentum aiding in the lift. This exercise helps to target the peaks of the biceps and build the muscle groups in your arms! This is a great exercise for those looking to improve their curl form and learn how to optimally engage the bicep.
Concentration Bicep Curl Exercise Instructions:
- Sit on a bench and make sure your knees are bent at a 90-degree angle with your feet flat on the floor.
- Pick up a dumbbell with one hand and place the back of your upper arm on the inner part of your right thigh. Your goal should be to keep your arm perpendicular to the ground throughout the whole movement.
- Slowly curl the weight up, only moving your forearms – the position of your upper arm on your thigh will help it stay still during the exercise.
- Keep your wrist in a neutral position and emphasize the squeeze at the top of the rep.
- Perform all your reps with one arm and then switch to the other.
6. Incline Dumbbell - Bicep Curl Exercise
The incline dumbbell bicep curl is an exercise used to build bigger biceps and a variation of the traditional dumbbell curl. Since you’re at an incline, your arms have farther to travel, so you’ll get a little extra stretch and muscle work in. This exercise also elongates the negative portion of the dumbbell curl, creating a deeper stretch on the biceps muscle tissue.
Incline Dumbbell Bicep Curl Exercise Instructions:
- Adjust the bench to an incline of 45-60 degrees.
- Grab a pair of dumbbells and sit down with your back against the bench. Hang your arms by your sides with your palms facing forward. It’s important to keep your chin tucked throughout the movement.
- Rotate your shoulders outward to engage your lats. Your upper back should remain tight and stable throughout the entire set.
- While keeping your upper arms still, squeeze your biceps and begin to bend your elbows. Keep your elbows bent until your lower arms contact your upper arms. Be sure to squeeze your elbows and pause at the top of the movement.
- While keeping your upper arms still, slowly straighten your elbows to return to the starting position. Fully stop at the bottom before beginning another repetition.
7. Drag Bicep Curl Exercise
Drag bicep curls focuses closely on the biceps. This exercise minimizes front deltoid involvement and maximizes bicep isolation. The strict range of motion behind the drag curl gives your biceps the time under tension they need for a more flex appeal. If you’re looking to add extra muscle mass to your biceps, you may want to consider including the barbell drag curl into your training routine!
Drag Bicep Curl Exercise Instructions:
- Begin by gripping a barbell with a palms-up shoulder-width grip and the barbell across your thighs.
- Keep your chest up, shoulders down, and look straight ahead.
- Pull your elbows back to contract your biceps and “drag” the barbell up to your body towards your shoulders.
- Stop at the lower chest level and pause. Slowly lower the bar along the same path back to the starting position. Reset and repeat.
8. TRX Bicep Curl Exercise
TRX bicep curls are effective bicep exercises to add to your upper or full-body routine. With that being said, it also happens to be one of the most challenging suspension workouts. When strengthening the biceps, the entire arm must work fairly hard to complete the exercise.
TRX Bicep Curl Exercise Instructions:
- Stand comfortably and hook the TRX cables up to something high. Grab a handle with each hand, palms facing up and towards you.
- Lean back resting your weight on one arm, keeping your spine neutral.
- Bend your arms at the elbows and curl yourself to the handles.
- Lower yourself back and repeat.
9. Reverse Bicep Curl Exercise
A reverse bicep curl is a variation of the standard bicep curl except, instead of gripping the weight with the palms up, your palms are facing down. The primary muscles targeted during the reverse curl are the biceps brachii and brachialis. Reverse curls can increase your ability to lift heavier weights and pick up everyday items, like a large vacuum cleaner.
Reverse Bicep Curl Instructions:
- Stand with your feet about shoulder width apart holding the weights with your hands in an overhand position.
- Squeeze your glutes, abs, and shoulder blades to create tension.
- Lift the weight up, moving only at the elbows. Keep your arms “pinned” to your torso, avoiding the inclination to shift your arms forward.
- Pause briefly at the top of the movement. Lower back down to the starting position, controlling the weight and keeping tension in your forearms.
10. Negative Bicep Curl Exercise
Negatives aren’t always bad! Sometimes they can be better than the positives – and a negative bicep curl is the perfect example. This bicep exercise is a bicep curl in reverse, which can help you build chiseled guns. Also known as eccentric bicep curls, the negative bicep curl focuses on recruiting your slow-twitch muscle fibers by increasing your time under tension during the lowering motion of the lift.
Negative Bicep Curl Instructions:
- While holding a barbel with both hands in an underhand grip and both arms extended in front of you, plant both feet on the floor shoulder-width apart.
- Taking one second, bend your elbows to bring the barbell in towards your chest, ensuring that your elbows remain in close contact with the sides of your body.
- Take about three seconds and extend your elbows to lower the barbell and return to the starting position.
- Repeat for the desired repetitions.
Try out our Explosive Bicep Exercises Today!
Whether you’re just starting your fitness journey or have been targeting your biceps for years, we’ve got you covered! There are many bicep exercises to choose from. Feel the blood pumping through your veins with our 10 explosive bicep exercises and reap the many benefits!
Easily Track your Client’s Exercises with RhinoFit
Whether your client’s goal is to build muscle, lose weight, or to advance their skill set, you need to create a training program and a timeline to achieve those goals. Workout tracking software is the ultimate solution. A tracking system saves you time, elevates your coaching skills, and enhances your client’s performance!
RhinoFit’s workout tracking system is designed for every type of gym under the sun! There’s no limit to what type of exercises you can create – it’s totally up to you! Build one set of explosive bicep exercises and another for a pre-class warm-up.
After completing an exercise, the results are entered into the athlete’s client portal. Athletes can compare their results and trainers can use this data to determine where they need improvement. The workout tracking software is the perfect tool to engage and motivate members. Athletes love to see their performance levels rise!
Below is an example of workout tracking using RhinoFit:
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