Best Bicep Exercises For Men
As gyms around the country begin to reopen, many people are looking to return to their pre-quarantine physique. One of the muscle groups that men are eager to improve is their biceps. Strong biceps not only look good but also can be a considerable benefit in day-to-day activities. Athletically, strong arms can aid on the golf course, softball field, basketball court, and much more. Off the field or court, strong biceps can make lifting and moving heavy items so much easier.
So, what are the best bicep exercises for men? If you want to know what workouts can you do to ensure the best bicep muscle growth possible, we’ve researched and compiled the best and most effective bicep exercises. With these exercises, you’ll be able to return to your old physique or get on the path to building a new one.
This movement may be the most simple and straightforward bicep exercise out there. Though there are a few different ways you can perform this exercise, we recommend the most common one. First, you’ll need two dumbbells of the appropriate weight. Remember, you can always progress to a heavier dumbbell, so if you are unsure of what load to start with, err on the side of too light versus too heavy. Hold the dumbbells with the ends facing out and your palms facing forward and slowly curl the weights towards your shoulders. Be sure to keep your body still and bend at your elbows, engaging your biceps to lift the weight.
2. Curl Bar
Another type of bicep curl can be done using a curl bar. A curl bar allows you to grip the inside of the bar and put weights on the outside. Unlike using dumbbells, curl bars are one singular bar, not two separate dumbbells. To perform a curl with a curl bar, you’ll have both arms working together. Bend your arms to your shoulder to achieve a proper curl. Just like with dumbbells, you will want to ensure that you’re keeping the rest of your body still and using your biceps and arms to perform the exercise.
3. Hammer Curls
Another great bicep exercise is hammer curls. Hammer curls are done with dumbbells, but the weights are held differently than a traditional bicep curl. Rather than holding the dumbbells with your palms forward, you’ll rotate your wrist and hold the dumbbells parallel to your sides. To perform the exercise, you’ll curl the weight toward your shoulder while moving your forearm in a hammer motion.
4. Using Machines
There are also a plethora of exercises that can be done using arm machines. One of the popular ones is a sitting bicep curl on an appropriate machine. For this exercise, you’ll place the pin at your desired weight, grab the machine handles, and perform a curl. A machine curl is very similar to a dumbbell curl, but you’ll be sitting and using a machine instead of standing using free weights.
Smith machines are another machine you can do bicep exercises on. These machines have a bar attachment, and you can load weight to the side of the bar. To perform a curl on a smith machine, you’ll load the weight and perform a simple curl with the bar. Smith machines can also be used for other bicep-related exercises. Another popular exercise to work the biceps is a bent-over row, which works both the biceps and the back muscles.
5. Other Bicep Exercises
Two other fun and practical bicep exercises are pull-ups and speed bags. To use a speed bag, you’ll throw jabs at the bag at a fast pace and try to keep a good rhythm. In addition to being great for your arms, this is also an excellent cardiovascular workout. While less conventional than free weights or machines, it is still a great exercise to build up stamina and strength.
Another simple exercise you can do almost anywhere is pull-ups—these work not just the biceps, but also the back and core muscles as well. To perform a pull-up, you’ll need a sturdy bar in a gym or at your house. Jump up to the bar, then begin to pull yourself up. You can perform pull-ups with two different grips, overhand or underhand.
Bicep exercises are one of the easiest and most common exercises out there. The best part is you don’t need a gym full of equipment to get started. All you need is a pair of dumbbells or something that can act as one or a sturdy pull-up bar. So, if you’re serious about getting more arm strength or looking to improve your build, get started with these simple but effective bicep exercises.