6 ultimate “biceps workout” to get well defined biceps

Building bigger biceps is top of the numerous men’s gym listing. We all want bigger biceps. Well, most folk do. They provide the impression of being great in a very very fitted t-shirt, look even better out of them, and help compliment a well-defined torso. One of the foremost reasons people’s biceps don’t grow as big (or as quick) as they have lack of knowledge of bicepes workout. And even they fail to recognise that the bicep is absolutely counteracted into three parts:

The brachii – the part that makes up the foremost bump on the arm
The brachialis – this is the muscle which really sits under the bicep
The brachioradialis – this is the muscle which runs along the forearm.
To get the bigger and well defined bicepes we’d prefer to train those three parts of biceps.

If you want to form bigger biceps, these 6 biceps workout will help get you there.

1. EZ-bar biceps curl

EZ bar is often comfortable than employing a straight bar as straight bar curls is difficult on your wrists.

Biceps workout
Image Source – Google| Image by – Men’s health


  • Grab an EZ-Bar with an underhand grip. Confirm your hands are about six inches apart. Keep an honest posture and stand upright together with your feet about shoulder-width apart.
  • Curl the bar until your biceps fully contract. Squeeze your biceps at the best of movement, pause, so slowly lower the bar to the starting position.
  • But it’s important to manage your weights accordingly. Wildly swinging and arching your back so on lift the weights could also be a waste of it slow, and can cause injury. Keep is slow, keep it controlled and target squeezing your bicep as you lift.

2. Dumbbell Curls

Grab a pair of dumbbells. Don’t choose weights you will be ready to barely lift – you’re looking to end whatever set and rep range your training demands (10 to 12 reps is common if you’re aiming for growing bigger muscles) so as that the last word few reps present a challenge to complete. Obviously this takes some experimenting to induce right, so when you’re starting out it’s worth making a attention after every session of whether or not your choice of weight worked.

Biceps workout
Image Source – Google| Image by – Shred Zone Fitness


  • Hold the dumbbells at your sides together with your palms facing forwards.
  • Bend at the elbow to twist the weights up to your chest.
  • Don’t tilt and don’t swing the dumbbells as you’re using momentum to lift rather than your muscles. Correct that by fixing your elbows to your sides and keeping your upper arms still all through the rep. Plan three sets.
  • You can decide to curl both the dumbbells at the indistinguishable time or interchange them, however which ever way it’s crucial to bring down the weight back to the beginning transformation every rep. So on stretch the muscle properly and work all the muscle fibre

3. Hammer Curl

Your brachialis muscles are found on the surface of your upper arms right next to the biceps. By targeting the brachialis in your workout, you’ll add mass to your upper arms and it will help your biceps stand out more. And one in every of the foremost effective ways to work the brachialis is to feature the hammer curl to your training routine.

Biceps workout
Image Source – Google| Image by- Hey Fitness Buddy


  • Stand along with your feet shoulder-width apart and atiny low bend in your knees.
  • Hold a pair of dumbbells in your hands along with your palms facing towards your body – this is often the foremost difference from the standard curl, which you start together with your palms facing forwards.
  • Keeping your elbows near your body, slowly curl the dumbbell up to your shoulders. Pause for a second at the very best of the lift, squeeze your biceps, then lower the weights in check.

4. Incline Dumbbell Curl

It is one of the best biceps workout. If you are looking to urge bigger and stronger arms then the incline dumbbell curl is what you’d wish to feature into your workout routine. This bicepes workout targets the long head of your bicep, extends it and pushes you to utilize more power while contracting. This means that it’s an honest exercise if you are looking to maximise the bicep peak.

Image Source – Google| Image by- Gym Guider


  • You can perform it by sitting on an incline bench with a dumbbell in each hand, you need to hold them at arm’s length. Try keeping your elbows near your torso and rotate the palms of your hands until they’re facing forward. This will be your starting position.
  • Keep your upper arm stationary and curl the weights forward while contracting the biceps as you are taking a breath. Make sure that only the forearms are moving. Proceed with the movement until your biceps are completely contracted and thus the dumbbell reached at shoulder level. Hold the contracted position for a second.
  • Slowly begin to bring the dumbbells back to starting position as you’re taking a breath.
  • Repeat for the recommended amount of repetitions.

5. Preacher Curl

Preacher curls aren’t plenty different from normal bicep curls, except that they specialize in a selected variety of curls. It is done on both sporting goods rack and therefore the weight stack.Preacher curls aren’t plenty different from normal bicep curls, except that they specialize in a selected variety of curls. It is done on both sporting goods rack and therefore the weight stack.

Image Source – Google|Image by – Commericial Fitness Equipments


  • To perform this exercise you need a preacher bench and an E-Z bar. You need to hold the E-Z curl bar at the close grip (inner handle). Your palms should be facing forward and slightly tilted inwards thanks to the form of the bar.
  • Position your upper arms and chest while holding E-Z Curl Bar should be at shoulder length against the preacher bench pad.
  • As you exhale, use the biceps to curve the load up until your biceps are fully contracted and therefore the bar is at shoulder height. You need to squeeze your biceps hard and hold this position for a second.
  • As you respire, slowly lower the bar until your upper arm is extended and therefore the biceps is fully stretched.
  • Repeat for the recommended amount of repetitions.

6. Concentration Curl

The concentration curl could be a classic exercise for building the biceps one arm at a time. It are often performed bent over or kneeling, but is more often performed seated on a bench. It’s great for emphasizing the biceps peak and is usually accustomed finish a biceps workout.

Image source- Google| Image by – Fitness And Beast


  • Sit on a bench that’s set at a height so your knees are bent at 90° along with your feet flat on the ground.
  • Pick up a dumbbell in your manus and place the rear of your upper right arm on the inner a part of your right thigh. Your arm should be extended holding the load off the ground.
  • Slowly curl the load up, only moving your forearms – the position of your upper arm on your thigh will facilitate your keep it still during the exercise.
  • At the highest of the move, pause for a beat and squeeze your biceps, then slowly lower the burden back to the beginning.
  • Do all of your reps on one arm, then switch to the opposite.

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