10 best workout exercises biceps

In this article, we have selected better biceps exercises. With their with help you can fully pump out both bicep heads.

Using our list you can pump up brachialis. it the brachial muscle, which is under the biceps. She’s not big, but capable of increasing, as it were, push out the biceps of the shoulder up, which will provide additional volume of hands.

• Best biceps exercises – TOP 10!
  • Exercise 1 – lifting dumbbells with a hammer grip lying inclined
  • Exercise 2 – bending your arms with dumbbells at an angle for inner head biceps
  • Exercise 3 – Concentrated Biceps Curls standing dumbbell
  • Exercise 4 – EZ Bar Lifting
  • Exercise 5 – lifting the barbell with a wide grip
  • Exercise 6 – Zottman Bends
  • Exercise 7 – Barbell Lifting
  • Exercise 8 – lifting dumbbells
  • Exercise 9 – lifting dumbbells with a hammer grip
  • Exercise 10 – Bending the arms over the head crossover

Best biceps exercises – TOP 10!

If we talk about the function of the biceps, then it is only one – help bring the forearm to the shoulder, bending the arm at the elbow. And in In our article you will find not one, just 10 exercises for biceps, in including bending the arms with dumbbells. Now your hands will be voluminous, embossed and strong with prominent veins.

Exercise 1 – lifting dumbbells with a hammer grip lying inclined

Partly controversial exercise for biceps. But let’s take a look its a little more detailed. The position on an inclined bench increases extensibility of the biceps of the shoulder, while neutral grip increases the load just on the brachioradial and brachial muscles. But the hammer position requires serious tension from the biceps, excluding the benefits of being on an incline.

Lifting dumbbells for biceps with a hammer grip on an inclined скамье

Test it yourself by simply placing your right hand on left biceps. Take your left hand palm up to the side, and you you can feel the changes in tension in your biceps. So that, do not abuse it.

Exercise 2 – bending your arms with dumbbells at an angle for inner head biceps

The biceps of the shoulder consists of two heads with different attachment points. The “long” head is fixed just above the shoulder joint, which means that the position of the upper arm relative to the torso affects how intensely each of two heads of biceps will make a twisting movement.

Подъем гантелей на бицепс

This bicep exercise moves your humerus back into against the body, stretching the long head to the limit. More than the bench is horizontally located, the more it will stretch biceps.

Exercise 3 – Concentrated Biceps Curls standing dumbbell

Unlike previous exercises, concentrated flexion with dumbbells move the arm to the position in front of the body with rotation in the shoulder joint. This simultaneously reduces activity. long head and potentially increases the thickness of the biceps. Such exercise activates the short head and shoulder the joint.

I recommend placing your free hand when doing exercise on your free leg to support body weight. Use hammer grip for better grip if you want to add to exercise some more additional repetitions.

Exercise 4 – EZ Bar Lifting

Many people think that the EZ bar is more comfortable than usual, straight barbell. She removes some of the load from the hands, transferring it to the elbow muscles flexors. So the EZ bar is biceps best friend.

EZ Barbell Lifting Standing Biceps

Exercise 5 – lifting the barbell with a wide grip

Using a wider grip than usual, you force yourself perform external rotation of the shoulder without changing the position of the shoulder bones. This accompanies a more active participation of the short head. biceps muscle of the shoulder. Not only when doing this, but in general, when doing all exercises with a barbell, do not lean back, trying, thus, to increase the number of repetitions. Such cheating will not affect the volume of biceps.

Подъем штанги на бицепс широким хватом

Exercise 6 – Zottman Bends

You have started your studies, but are still not sure which one exercise for biceps to engage? Choose Zottman’s flexion. In this exercise, use the palm-up grip when moving up and grabbing with the palms down while moving the arms down respectively. All your elbow flexors are activated in one stroke. Heat is collected in the brachioradialis and humeral muscles, and in the process of twisting movement will bear the load shoulder joint.

Zottman Biceps Lifts

My recommendation is to rotate your wrist while moving up. Some of your elbow flexors will act as arch support, and turning the wrist during twisting will improve this feature.

Exercise 7 – Barbell Lifting

Classic! If you have used this exercise before biceps, then let’s try to improve it a little. Since the rotation of the wrist helps make our shoulder joints work as needed, you should think about how to strengthen supination in in case you are working with heavy weight.

Play with the width of the grip. This will help eliminate discomfort, which many experience with barbell exercises. Same width Capture affects different areas of the biceps in different ways. Narrow grip affects a long head, wide – a short one.

Exercise 8 – lifting dumbbells

This exercise has long been an icon and a business card. fitness. Do not believe? Just see how many programs contain biceps exercises with diggers using exactly lifting dumbbell. Dumbbells give your wrists complete freedom when moving.

Many athletes use the rotation of the wrists during exercise with dumbbells to maintain the highest possible supination.

Exercise 9 – lifting dumbbells with a hammer grip

The elbow flexors are actively involved in this exercise. and the shoulder joint works as much as possible. I recommend doing this exercise on Scott’s bench as shown in the photo. It will reduce to minimize any scam and help to use all the necessary the muscles.

Scott’s Bench Climbing Dumbbell Hammer Grip

Exercise 10 – Bending the arms over the head crossover

This exercise is the perfect way to practice your posture – double front biceps. When our hands are in this position shoulder joints are maximally involved. The higher the elbows, the the shoulder joint is more stretched.

Another option is to perform this exercise with one hand, while while the second is in the up position, bending over the head.

Сгибание рук на бицепс в кроссовере