If you want to build and strengthen your biceps, there are several efficient exercises you can incorporate into your routine. Certified personal trainer Angelino recommends three top moves to target this area: the chin-up, standing dumbbell hammer curl, and barbell curl.
Angelino suggests using different rep ranges depending on your goals. For increasing muscle size, he recommends sets of six to 12 reps. To increase strength, opt for sets of three to five reps. Both rep ranges will lead to progress, but they emphasize either muscle growth or strength building.
The chin-up and underhand inverted row are compound exercises that engage multiple joints and muscles, making them more than just biceps-focused moves. These exercises also recruit muscles in the shoulders and back, such as the latissimus dorsi.
To perform the chin-up, stand underneath a pull-up bar with an underhand grip, knuckles facing forward. Hang from the bar, retract your shoulder blades, and pull yourself upwards until your chin is above the bar.
If the chin-up is too challenging, you can perform an underhand inverted row. Find a bar at hip-height, grasp it with an underhand grip, and hang from the bar. Pull yourself towards the bar until your chest is almost touching it, then lower yourself back to the starting position.
The standing dumbbell hammer curl is another effective exercise for the biceps. Stand upright with a dumbbell in each hand, keeping the handles parallel throughout the exercise. Raise the front heads of both dumbbells towards your shoulders, squeeze your biceps at the top, and control the dumbbells back to the starting position. This variation emphasizes the brachialis and brachioradialis muscles in addition to the biceps.
The barbell curl is a classic biceps exercise that works best with a supinated (underhand) grip. Hold a barbell with your hands shoulder-width apart and curl the bar towards your shoulders while keeping your chest up and elbows tucked to your sides. Squeeze your biceps at the top and control the bar back to the starting position.
Training your biceps not only increases their size and appearance but also strengthens them, improving performance in other exercises and everyday activities. Stronger biceps can help prevent injuries, such as biceps tendon tears, which may occur when lifting weights beyond the muscles’ capacity.
While these three exercises are effective for training the biceps, there are many other biceps-focused moves to consider. Any exercise that involves the biceps will help train them effectively. The key is to find a combination of exercises that works best for you.
If you’re looking for more upper-body workout options, you can explore our guide to the best bicep workouts or try a resistance band arm workout. Additionally, our guide to the best adjustable dumbbells can assist you in selecting the appropriate weights for your workouts.
