Have you ever felt intimidated by the size of the biceps of your fellow gym members, that you wanted to do biceps exercises to gain a big arm like him? I am sure some of you have, some of you might have felt that to get your dream girl, you need a set of muscular biceps. For some of you, athletic excellence and wrestling capabilities depend on the strength and size of your biceps. If you are planning to participate in Roadies, or trying to pose shirtless for an ad, having killer muscles is a big advantage, and all you can do is engage yourself in the best exercises for your biceps. 

Let’s find out some of the most effective biceps exercises that can help you build the most aesthetically pleasing and strong biceps muscles. 

6 Killer Biceps Exercises 

In this blog, you can expect to learn about the most effective strategy about how to grow bigger biceps. Bigger biceps are not a piece of cake for anyone; it requires consistency, patience and dedication. 

Let me tell you the most effective biceps exercises for you which I am sure will help you to excel in your athletic performance as well as in the dating spectrum. 

1. Concentration Curls

If you have been to any gym before, you have probably heard a lot about gym body bicep curls, but have not paid much attention to it. So if you are trying to strengthen your biceps and looking for the best exercises for biceps, I would recommend you to start with the Concentration Curls. Amongst all types of gym body Bicep Curls, concentration curls are preferred by bodybuilders for the reason that they work on both the short head and the long head of the bicep brachii muscle. 

You should be doing the biceps exercise in the proper form, and I will help you with that. 

i. First, choose the weight that is right for you. Don’t take too light or too heavy, just the right one. 

ii. Sit on a bench while keeping a dumbbell in between your legs. 

iii. Engage your core, lean forward a little, and place your triceps on your thigh before grabbing the dumbbell. 

iv. Now take the dumbbell and hold on to the position while curling your arms from the elbow. 

v. Remember to keep the other hand on the side. 

vi. Repeat the curl motion 8-12 times, and maintain 2-3 sets. 

2. Preacher Curls

If considered, amongst the other variations of the curl family, preacher curl is often the one that is missed by many. But Preacher Curl works particularly on the short head of the biceps muscle. Another reason for it being one of the best exercises for biceps is it requires serious attention, and gives minimal scope for cheating.  

Now, of course, you are wondering how you can perform the curl for maximum benefits. So let’s discuss that, 

i. The first thing that you will need for the exercise is a preacher curl machine, and then find an EZ bar or barbell. 

ii. Adjust the weight as per your requirement, just don’t make it too heavy or too light. 

iii. Sit on the preacher curl bench and grab your EZ bar or barbell, but use an underhand grip for holding it. 

iv. Make sure your upper arm and chest are in constant touch with the arm pad.

v. Keep your arms long spread with a little bend from the elbow. 

vi. Now curl your arms together while holding onto the EZ bar or Barbell till it comes near to your shoulder, and get back in the previous position again. 

vii. You can perform 8-12 reps of the motion in each set, and perform 2-3 sets. 

3. Hammer Curls 

If you are familiar with gyming and have some idea about biceps exercises I am sure you have heard about hammer curls. It is a relatively more common variation of curls and helps in biceps muscle building. Hammer Curls particularly work on the long head muscles of biceps brachii, so for those who are looking to strengthen their biceps and grow them in size, hammer curls are a good choice. 

i. In this exercise, all you need is the right size of dumbbells for yourself. Choose a set of dumbbells which is neither too light nor too heavy. 

ii. You can sit on a bench or even stand and keep two dumbbells on your two sides.

iii. Grab your dumbbells with a neutral grip, and ensure that the palms of your hands are facing each other. 

iv. Engage your core, keep the shoulders and back straight, and now curl the hands alternatively. 

v. Repeat the motion 8-12 times in each set, and you can do the reps in 2-3 sets. 

4. High-cable biceps Curls

Another lesser-known and lesser-used biceps exercise that I am suggesting here, which I am sure will help you in achieving your biceps goal. This particular exercise for biceps is very beneficial if you are planning to maximise the thickness and width of your bicep muscles. It mostly works on the short head of the biceps brachii. Enough of the benefits, let’s dig into the process of doing it. 

i. Stand in between the cable crossover station in your gym. Set the pulleys to the highest tower so that it is around your shoulder height. 

ii. First, form a T shape by standing straight and holding the pulleys with your extended arms on the two sides. 

iii. Now curl your hands by pulling the cable from both sides and try to reach your head while curling. 

iv. For the best result maintain 8-12 reps in each set of 2-3 sets. 

5. Chin Ups 

You are probably familiar with the name Chin up but often mistake it with pull up. Well while pull-ups mainly work for your back muscles, chin-ups do work for your biceps muscles. Chin-ups primarily target the short heads of the biceps muscle, and you are not even required to use weights for growing your biceps. Chin-ups can be easy, but might not help you in bicep muscle gain if not done properly. So now look at how you can do it properly. 

i. Hold the overhead bar at your gym with an underhand grip. And your hands should be apart by your shoulder width. 

ii. Engage your core, and now pull yourself up till your chin is just above the bar. Ensure your elbows are back and down. 

iii. Then get down to the starting position and repeat the motion again. 

iv. You can try to do 5-8 reps in each set and maintain the same 2-3 sets. 

6. Standing Barbell Curl

Like the concentration curl, the standing barbell curl is one of the very traditional strength training for arms that can help in building and growing biceps. Even though the barbell curl technique primarily focuses on the short head of the biceps muscle, it also promotes long heads as well. Look at how you can do it properly for your benefit.

i. You can take a barbell or EZ bar, anyone of your choice, and put the weights according to your requirements.
 
ii. Hold the barbell with a supinated grip so that your palm faces you. The grip should be slightly wider than your shoulder. 

iii. Curl up the weight while your elbows are fixed to your body, keep the spine neutral and then bring the barbell down to the initial position. 

iv. Keep on repeating the motion 8 to 12 times in each of the 3 sets. 

Frequently Asked Questions

1. Can I do biceps exercises at home?

Yes, you can do some of the bicep exercises at home. If you have dumbbells and barbells at your home with some weight, you can definitely do bicep exercises at home. But maintain precautions. 

2. How can I get killer biceps?

With regular and consistent biceps muscle-building workout practice you can get killer biceps easily. Do the different variations of curls to strengthen your arms. 

3. Can I grow my biceps in 1 month?

Yes, you can but it depends on multiple factors. Your body type, genes, diet and supplement intake, the weights you are carrying, consistency, and intensity of the workout all these factors determine the growth. There is no guarantee that you will but you might. 

4. Can I pair bicep exercises with other strength exercises at the gym?

Yes, you can pair exercises for biceps with other strength exercises. It is even recommended to combine exercises to increase their benefits. 

5. How should I choose the weight for my curls? 

There is no specific rule, but if the weight is too much for you that you can’t even maintain your form, and finish your set then you should cut the weight down. On the other hand, if the weight does not cause you to put any pressure, and you are at ease, then definitely you should increase the weight. 

Summing UP 

Building a pair of good-looking biceps is often the goal of every gym goer, but have you seen everyone achieving their goal? No, not because they are not doing exercises, but they are not doing the right biceps exercises. If you follow only these 6 exercises and do them regularly, you will surely see some changes, and you will be thanking me for sure.