Best Bicep Workouts

Biceps are one of the most popular muscle groups that many fitness enthusiasts love to train. Developing bigger and stronger biceps is a common goal for many gym-goers. However, achieving this goal requires more than just lifting weights. You need to follow a well-structured training program that targets your biceps with the right exercises.

If you're looking to add some serious mass and definition to your biceps, you've come to the right place. In this article, we'll explore the best bicep workouts that are designed to help you achieve your fitness goals.

From dumbbell curls to pull-ups, we'll cover a range of exercises that you can add to your workout routine to target your biceps effectively. But, keep in mind that building bigger biceps requires consistent effort and patience.

Table of Content

Introduction

Table of Content

Top 10 Best Bicep Workouts

• Reverse-Grip Lat Pulldown

• Hammer Curl

• Meadows Row

• Incline Curl

• Towel Grip Pull-up

• Chin-up

• Barbell Bent-Over Row

• Concentration Curl

• Preacher Curl

• Drag Curl

Conclusion

Top 10 Best Bicep Workouts

1. Reverse Grip Lat Pulldown

The reverse-grip lat pulldown is an effective exercise for targeting the biceps in addition to the back muscles. It's on the list because the underhand grip position places greater emphasis on the biceps, helping to develop both strength and size in the bicep's muscles.

How to do the Reverse-Grip Lat Pulldown

• Set the pulley of the lat pulldown machine to a high position and grab the bar with an underhand grip.

• Sit down on the bench and engage your core.

• Pull the bar down towards your chest, keeping your elbows close to your sides.

• Pause at the bottom of the movement, then return to the starting position.

2. Hammer Curl

The hammer curl is a bicep exercise that targets the brachialis, a muscle that lies underneath the biceps brachii. It's on the list because the neutral grip position engages the brachialis and helps to add overall arm mass and thickness.

How to do the Hammer Curl

• Start with a pair of dumbbells at your sides, palms facing each other.

• Curl the dumbbells up towards your shoulders, keeping your elbows close to your sides.

• Pause at the top of the movement, then slowly lower the weights back down.

3. Meadows Row

While primarily a back exercise, the Meadows row also engages the biceps as a secondary muscle group. It's on the list because the unilateral nature of the exercise allows for greater bicep activation and helps to correct any muscle imbalances between the left and right arms.

How to do the Meadow Rows

• Set the pulley of the cable machine to a low position and grab the bar with an overhand grip.

• Hinge at the hips and bend over until your torso is parallel to the floor.

• Keeping your back straight, pull the bar towards your chest.

• Pause at the top of the movement, then slowly lower the bar back down.
  

4. Incline Curl

The incline curl is a bicep exercise performed on an incline bench, which allows for a greater stretch and range of motion in the biceps. It's on the list because the inclined position isolates the biceps and helps to develop the peak of the bicep muscle.

How to do the Incline Curls

• Set the bench to a 45-degree angle and lie back on it with a pair of dumbbells in your hands.

• Curl the dumbbells up towards your shoulders, keeping your elbows close to your sides.

• Pause at the top of the movement, then lower the weights back down slowly.
  

5. Towel Grip Pull-up

The towel grip pull-up is a challenging variation of the traditional pull-up that requires gripping towels instead of a bar. It's on the list because the neutral grip position and the instability of the towels engage the biceps and forearms to a greater extent, promoting overall arm strength and development.

How to do the Towel Grip Pull-Up

• Start by hanging from a pull-up bar with a towel draped over the bar.

• Grab the towel with an overhand grip, palms facing away from you.

• Pull yourself up until your chin is above the bar, then lower yourself back down.

6. Chin-up

Similar to the pull-up, the chin-up is an effective bodyweight exercise that targets the biceps, back, and shoulders. It's on the list because the supinated grip position places significant emphasis on the biceps, making it an excellent bicep-building exercise.

How to do a Chin-Up Exercise:

• Grab a bar with your palms, facing towards you using an underhand grip.

• Hang from the bar with your arms fully extended.

• Engage your core, and pull yourself up until your chin is above the bar.

• Lower yourself back down under control.

7. Barbell Bent-Over Row

The barbell bent-over row primarily targets the back muscles, but it also engages the biceps as a secondary muscle group. It's on the list because the pulling motion involves significant bicep activation, making it a valuable compound exercise for overall arm development.

How to do the Barbell Bent over Rows

• Stand with your feet hip-width apart and a barbell on the floor in front of you.

• Hinge at the hips and bend over until your torso is almost parallel to the floor.

• Grasp the barbell with an overhand grip, keeping your back flat and core engaged.

• Row the barbell up towards your chest, keeping your elbows close to your sides.

• Pause at the top of the movement, then slowly lower the bar.
  

8. Concentration Curl

The concentration curl is a bicep isolation exercise that effectively targets the biceps brachii. It's on the list because the seated position and the focus on single-arm movement allow for a maximal contraction of the biceps, promoting muscle growth and definition.

How to do the Concentration Curls

• Sit on a bench or chair with your knees slightly bent and your feet flat on the floor.

• Hold a dumbbell in one hand and rest your elbow on the inside of your thigh.

• Curl the dumbbell up towards your shoulder, keeping your upper arm still.

• Pause at the top of the movement, then lower the weight slowly back down
  

9. Preacher Curl

The preacher curl is a bicep exercise performed on a preacher bench, which helps to isolate the biceps and reduce cheating or swinging movements. It's on the list because the preacher bench provides strict form and targets the biceps' peak, contributing to overall bicep development.

How to do the Preacher Curl

• Adjust a preacher bench so that the pad is at about chest height.

• Sit on the bench and grasp a barbell or EZ-curl bar with an underhand grip.

• Curl the weight up towards your shoulders, keeping your upper arms stationary.

• Pause at the top of the movement, then slowly lower the weight back down.

10. Drag Curl

The drag curl is a unique bicep exercise that involves keeping the barbell in close contact with the body throughout the movement. It's on the list because the dragging motion emphasizes the biceps' function, leading to better muscle engagement and growth.

How to do the Drag Curl

• Stand with your feet hip-width apart, holding a barbell with an underhand grip.

• Curl the barbell up towards your chest, keeping your elbows close to your sides.

• As you reach the top of the movement, pull your elbows back behind you.

• Slowly lower the weight back down to the starting position.