Best Exercise for Biceps

BUILDING YOUR BICEPS

Do dumbbell curls.

Stand with your feet shoulder-width apart. Hold dumbbells in either hand at your sides, with your arms fully extended and your palms turned in. Curl the dumbbells to your chest.

  • Do between 6 and 8 reps and 2 sets. Increase to 3 sets after a week or two. After that, you can increase the weight of the dumbbells.
  • If you don’t have dumbbells, you can also use kettle bells or barbells.

Do incline dumbbell curls.

Sit on a workout chair at a 45-degree incline. Place your feet on the floor and hold the dumbbells at your sides with your arms fully extended. Alternate your hands and curl one dumbbell at a time. Curl until the dumbbell is level with your shoulder and your elbow is totally bent, and then slowly lower the dumbbell back to the starting position.

  • Do between 6 and 8 reps and 2 sets. Increase to 3 sets after a week or two, and then add more weight as you get stronger.
  • You may find that you’ll have to use a lower weight for this exercise than you use for regular dumbbell curls. That’s not an issue; the inclined position makes it more difficult to lift, so your biceps are still getting a great workout.

Do concentration curls.

Sit on an exercise seat with your feet flat on the ground shoulder-width apart. Lean forward so that your right elbow is touching the inside of your right knee, and your arm is fully extended. Curl the dumbbell toward your chest, keeping your elbow in the same spot.

  • You can place your opposite hand on your opposite knee for stability.
  • Do between 6 and 8 reps and 2 sets, then repeat with your left arm.

Do chin-ups.

This exercise may be difficult at first, but it’s an excellent way to increase the size of your biceps. Grip a bar with your hands placed shoulder-width apart and your palms facing you. Cross your feet and lift your body until your chin is higher than your hands. Slowly lower your body back to the starting position.

  • Do between 6 and 8 reps and 2 sets. Increase to 8 – 12 reps and 3 sets once you have gained strength.
  • To increase the intensity of this exercise, wear a weighted belt. Add more weight as you get stronger over time.