9 Awesome Bicep Exercises To Get Your Arms Popping

Everyone wants bigger arms, specifically biceps. But how do you get bigger biceps? As a certified personal fitness trainer, it’s a question I’m VERY familiar with.

These exercises will improve your arm-strengthening routine from dumbbell hammer curls to standing barbell curls. Each exercise uniquely targets the biceps, helping you build balanced and defined muscles. With proper form and the right amount of weight, you can take your bicep workouts to the next level.

9 Awesome Bicep Exercises

Dumbbell Hammer Curls

Dumbbell hammer curls are your go-to for beefing up those biceps and tightening that mind-muscle bond. Here’s how you nail it: grab a dumbbell in each hand, palms facing in, elbows glued to your sides. Now, lift those weights towards your shoulders, give your biceps a good squeeze at the top, and lower them back smoothly. Key point? Keep it clean—no swinging or momentum tricks here.

The beauty of hammer curls lies in the wrist’s neutral grip. It lets you hoist a bit more weight without bugging your joints. Translation? Bigger biceps and beefier strength gains.

And here’s a bonus: that deliberate squeeze and muscle focus? It’s golden for boosting your mind-muscle connection, making sure your biceps aren’t just along for the ride. Slide hammer curls into your bicep drill for some serious arm gains.

Preacher Curls

Preacher curls are your go-to for honing in on those biceps, ensuring you’re hitting the right muscle. Here’s how to master this effective move: grab a pair of dumbbells, an EZ bar, or a barbell and get cozy with a preacher curl bench. Position yourself so your chest presses against the bench, and align your armpit with the top of the pad. Now, with focus, curl the weight up, maintaining control as you lower it back down. Switch arms and repeat for a complete set.

Why make preacher curls part of your routine? They’re the secret sauce for building biceps that are not only strong but also have that visual punch.

If you aim for biceps that command attention, preacher curls are key. The bench is there to make sure your form is spot-on, isolating the bicep muscle for maximum effect.

Incline Dumbbell Curls

Are you looking to spice up your bicep routine and hit those peaks? Incline dumbbell curls are where it’s at. They’re perfect for zeroing in on the top part of your bicep and let you go a bit heavier, too.

Here’s how you nail them: grab a bench, set it to a 45-degree angle, or stick with a flat bench to mix up the motion. Lay back, plant your feet firmly, and curl those weights up with control as you bring them back down.

Keep your upper arms still; the magic is in the squeeze of your bicep. Adding incline curls to your routine is a game-changer for stronger, more sculpted arms.

Nailing the form is critical here. Make sure your upper arms don’t play wanderlust; no swinging those weights. It’s all about the bicep curl and the muscle’s squeeze. Lighten the load if needed, and focus on that mind-muscle connection, especially at the top of the curl. Trust me, it makes a difference.

Standing Barbell Curls

Standing barbell curls aren’t just about bulking up those biceps. They’re a triple threat, boosting your grip strength and making your arms work together like a well-oiled machine. When you’re gripping that barbell, every curl is a step towards more balanced muscles on both sides, so you don’t look lopsided.

What makes these curls a bit special is the underhand grip. It’s like flipping a switch on your biceps, hitting them in a way that other exercises might miss. It’s like giving your muscles a full tour rather than just a quick visit. So, when you’re slotting exercises into your arm day routine, standing barbell curls deserve a top spot.

But here’s the real kicker: lifting heavier with these curls means you’re not just playing around. You’re stepping up your game, pushing your muscles to grow stronger and bulkier. And since you’re standing, you’re planted firmly on the ground, giving you the stability to really focus on targeting those biceps. No wobbling around means every lift is as effective as possible, paving the way for serious arm gains.

Seated Dumbbell Curls

Seated dumbbell curls are your go-to for stronger, more defined biceps. Sitting down means no momentum, which makes this move a bit tougher but way more effective than standing curls. Here’s the drill: Sit straight on a bench or choose a stability ball for added challenge. Hold the dumbbells with palms up, elbows tight to your sides, and curl towards your shoulders. Squeeze at the top, then lower slowly, focusing only on the biceps.

Avoid leaning back or using other muscles; this exercise is all biceps, all the way.

Beyond muscle gains, seated curls boost core strength, enhancing stability and balance in fitness activities and daily life. Regular practice sculpts your biceps and improves your overall balance and core stability.

Alternating Dumbbell Curls

Add alternating dumbbell curls to your workout mix to sculpt strong and defined biceps. This move zeroes in on each bicep, ensuring a solid muscle contraction. Kick things off with a dumbbell in each hand. Ensure your elbows play it cool, staying put as you alternate lifting the weights toward your shoulders.

The magic happens when you squeeze that bicep at the peak of the curl and then ease the weight back down. Remember, it’s all about the form—those elbows need to stay glued to your sides, letting each bicep have its moment to shine. This technique is your ticket to giving those biceps a serious workout and steering towards stronger arms.

Keep your body in check during this exercise; avoid turning it into a swing dance with the weights. Staying still ensures your biceps are the stars of the show. And don’t shy away from switching up the weights. Pushing your limits is how you level up in strength.

Once you’ve mastered it, experiment with grip styles or swap those dumbbells for an EZ bar. A little variety can introduce your biceps to new challenges.

Incorporating alternating dumbbell curls into your routine is a solid move for anyone aiming to craft beautifully strong arms.

Concentration Curls

Don’t forget to include concentration curls in your workout to target your bicep muscles and get stronger arms. Work on the mind-muscle connection by sitting down with a dumbbell and resting your elbow on your inner thigh, up the weight while keeping good form, focusing on squeezing at the top before slowly lowering it back down.

Repeat this with each arm. This exercise is great for isolating each bicep and building strength and definition through proper form.

To add more detail to the value of concentration curls, it’s important to note that this exercise is great for isolating the bicep and helping you focus on the muscle you’re working. Sitting down and resting your elbow on your inner thigh can keep your form strict and ensure you’re only using your bicep to lift the weight.

This isolation can help you build a strong contraction in the muscle and help you feel the burn as you work your biceps.

Additionally, the seated position and focus on a single arm at a time can help improve your mind-muscle connection, allowing you to hone in on the muscle you’re working on and get the most out of each rep. By incorporating concentration curls into your bicep routine, you can build stronger, more defined arms and feel the results of your hard work.

Standing Cable Curls

To further isolate and contract the bicep, try standing cable curls. Begin by facing a cable machine and grip the handle underhand. Ensure your elbow and shoulder stay stationary as you lift the weight towards your shoulder.

Adjust the weight to your strength level, squeezing the bicep at the top of each curl before slowly releasing it back down. Keep good form by avoiding any swinging of the weight while you complete this exercise – it’s perfect for targeting the bicep and getting a strong contraction in each rep!

In addition to isolation and contraction, standing cable curls are a great exercise for improving the mind-muscle connection. By focusing on the contraction of the bicep and maintaining good form, you can ensure that you are activating the target muscle effectively. This can lead to better muscle growth and development over time.

Using a cable machine allows for constant tension on the muscle throughout the range of motion, leading to more comprehensive muscle activation and growth. So not only are standing cable curls an effective bicep exercise, but they are also a great tool for improving muscle control and connection.

Hammer Curl Variations

Add hammer curl variations into your bicep routine to achieve stronger, more defined arms. Keep your wrists in a neutral position when lifting the weights to alleviate strain on the elbow joint and allow for heavier lifting. As you lift the weights towards your shoulder, pause and squeeze your bicep at the top before slowly lowering back down.

Proper form is important – avoid swinging the weights and maintain stationary upper arms as you complete each repetition. Hammer curls are an effective way to target your biceps and build strength and definition.

Hammer curls are a great exercise for those with wrist or elbow issues, as the neutral wrist position puts less strain on these joints.

They can also help to increase grip strength, as the neutral grip position requires more effort from the forearm muscles. Hammer curls are a versatile and valuable addition to any bicep workout.

Final Thoughts

Incorporating various bicep exercises into your workout routine is important for building bigger, stronger arms.

Whether you prefer dumbbell hammer curls or standing barbell curls, there are plenty of options. Remember to focus on proper form and the right amount of weight to get the most out of your workouts and achieve your muscle-building goals.