Best Bicep Exercises

The following are some of the best bicep exercises for incorporating into your workout routine. Performing 2 or 3 of these in your arm workout will provide you with a well rounded bicep workout.

The Barbell Curl

The following steps assume you have a barbell.

  1. Stand straight, holding the barbell with a supinated (under-hand) grip at about shoulder width.
  2. Keeping your elbows at locked at your sides, slowly lift the bar until its under your chin.
  3. Slowly lower the weight back.
  4. Repeat steps 2 & 3 until you've repeated the desired number of reps

Close Grip Chin Ups (Supinated grip)

The following steps assume you have a chin up bar.

  1. Hang from the chin up bar with your hands in a supinated grip (facing your body) and slightly narrower than your shoulders. Your feet should not be touching the ground.
  2. Slowly pull your body up until your chin is above the bar.
  3. Slowly lower yourself back to the starting position.
  4. Repeat steps 2 & 3 until you've repeated the desired number of reps

Concentration Curl

The following steps assume you have a dumbell.

  1. Sit on the edge of a bench with your legs at about 70 - 80 degree angle from each other
  2. Pick up the dumbell from between your feet
  3. Keeping your arm straight, rest your triceps against your inner thigh
  4. Slowly raise the dumbell by bending your arm, until the dumbell almost touches your shoulder
  5. Slowly lower back until your arm is fully extended
  6. Repeat steps 4 & 5 until you've repeated the desired number of reps

Hammer Curl

The following steps assume you have dumbells.

  1. Stand straight, holding the dumbells at your sides, palms facing inwards.
  2. Keeping your elbows at locked at your sides, slowly lift the dumbells until they almost touch your shoulders.
  3. Slowly lower the weights back.
  4. Repeat steps 2 & 3 until you've repeated the desired number of reps

To integrate these exercises into a bicep workout see Bicep Workout Routine.