The Best 5 Bicep Exercises for Men

Coach Sapna on November 05, 2016


Arms, or more likely, big arms, are usually the most prominent feature that one finds in a man. If you are of those who want to have big biceps, then here are the best biceps exercises to gain size. Big biceps get instant respect once everyone notices them. Strong biceps curls improve the performance of other body exercises such as barbell row, deadlift, pull-ups, chest press, snatch and thrusters, clean and jerk. Just for that, we have the best 5 biceps exercise for you in this article.

Close Grip Chin-Ups

The best way to build raw strength and pack new muscles on the biceps is by close grip chin-ups. Single joint moves like barbell curls, preacher curls, dumbbell curls, and cable curls are not as effective as chin-ups. It is because they isolate the biceps and triceps.

A multi-joint movement, chin-up, leads to the release of natural growth hormone (GH), IGF-1 and testosterone in the body. These hormones collectively work to add size everywhere. Chin-ups recruit more muscle fibres and grow muscles at a faster pace.

Barbell Biceps Curl

If you aim for maximum strength development, then barbell biceps curl is the best choice. It overloads the biceps with heavy weight.

The primary thing to focus on while doing the exercise is that you should not cut short the movement pattern. Also, don't be affected by the momentum when you lean back and you hoist the weight upwards.

Incline Dumbbell Biceps Curl / Preacher Curl

This exercise is best for restricting the momentum in the backward direction, which we just discussed. It prevents the issue of momentum. It is possible that you will lift lighter weight in this exercise. So, it's okay to lift the lighter weight. As long as you do it constantly, this exercise will give good results.

Biceps Cable Curl & Cable Hammer Curl

The hitch in lifting this barbells and dumbbells is that the resistance is not felt in the first and last few inches of range of motion, i.e., ROM. The struggle gets struck in the mid-point of the curl. But the resistance feels comically light when you reach the top. So, the few inches at the starting and ending of the range of motion are useless. In cable curl, you can feel the same resistance as well.

Concentration Curl

Your biceps will blast with growth in this bicep workout as there is no helper muscle into play for concentration curls. It is suggested to do it at the end of the biceps and triceps workout for better results. If you are looking to increase the size of your biceps, you can click on this to know more about a high protein diet to build muscle and strength.

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Coach Sapna

PGDM from Kirloskar Institute Of Advanced Management Studies | PGDHRM from Symbiosis | Graduation in Microbiology (Hons) from Delhi University Marketing enthusiast by profession, with the love for interacting with consumers to understand their psychology towards any brand/product. Through my articles, I intend to help all those who are looking for inspiration and happiness in life.