The 5 best exercises for biceps

If you’re into bodybuilding, you’ll definitely want to develop your biceps since they are the ones that will be seen anytime you flex your muscles.

Considering that the biceps are one of the smallest muscles in the body when compared to those in the chest or shoulders, still many look to develop them conspicuously. Just as its name indicates, the biceps are composed of two muscle ‘heads’: the inner bicep and the outer bicep. Anabolic steroids can boost the speed at which you develop your biceps. You may consider proviron musculation which helps build muscle and increase strength quickly. Here are the top five exercises for your biceps.

The standing barbell curl

You can’t go wrong with the standing barbell curl if you want to develop your biceps.                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                        It may involve lifting a lot of weight, but that is to your advantage as your biceps and your forearm muscles will be involved in lifting the weight. It is a workout that makes the arms operate independently from the back and shoulders. This exercise is done by holding a barbell in both hands while standing. The barbell should be held in a way that your arms are stretched towards the floor. Lift the barbell, bending it towards your chest. Ensure your back is straight. Lower the barbell down slowly and repeat for three to four sets of 10 reps.

Hammer curls

The best thing about this exercise is that it works on not only your biceps but also other muscles within your arm. It focuses on the brachialis, muscles that run along your upper arm. To execute this exercise, start in a standing position and hold dumbbells in both hands, ensuring that the palms are facing each other.  While maintaining your shoulders in a fixed position, lift the dumbbells while curling the biceps. Lower the arms slowly, bringing the dumbbells down. Repeat for three to four sets of 10 reps.

One-arm dumbbell preacher curl

This is an isolation exercise that aids in building the peak and without giving your biceps mass. Remember that the biceps will not impress without a well-sculpted peak. This exercise is conducted by sitting on a preacher bench. Hold a dumbbell in one hand keeping your elbow locked firmly.  Lower the dumbbells in a slow movement until you feel some stretch in the biceps. Lift the dumbbells back to your initial position. Do three to four sets of 10 reps.

Incline dumbbell curl

This is a perfect exercise for your biceps as it provides them with mass and good shape. It yields great results if conducted correctly. Lie on top of an incline bench, holding dumbbells with the arms stretched down. Curl the dumbbells up, with the one of the arm alternating the other. Turn the waist while the dumbbells are up, such that the palms face the ceiling. Repeat for the other arm, doing three to four sets of 10 reps.


This close-grip chin-up exercise targets the pull on the biceps. A chin-up bar can be used to conduct it. Do the workout by gripping the bar with the hands approximately 6 inches apart and the palms facing you. Pull your body up and make sure your legs don’t touch the floor as you go down. Keep the tension as go down and try not to relax at the bottom of the rep.

See more