Exercises to train biceps - How to have big and strong arms

Having solid and bulky biceps is one of the first goals of a gym beginner.

The key to having solid arms is to include exercises that target the biceps in isolation. Alternating arms with large muscle groups is an excellent strategy to achieve muscle hypertrophy.

Contrary to popular belief, excessive exercise will lead not to developing strong arms but to the progressive loss of muscle mass.

To achieve this, the best exercises for biceps with bars, machines, and dumbbells are described below.

How to train biceps? – Exercises to have strong arms

Strong arms are what many beginners yearn for when starting the gym. The biceps are the athlete’s “calling card.” It is practically impossible to imagine a person with an athletic build and weak biceps.

However, the logic must be that a robust body will result in strong arms.

The biceps muscles are involved in most basic multi-joint exercises. These activities include using the total body muscles and secondarily using the biceps.

Training the biceps with isolation exercises is recommended at a maximum frequency of once a week. This muscle group needs at least 48 hours to achieve full muscle recovery.

A bicep workout shouldn’t be a race for constant weight gain. Emphasizing exercise techniques is the best way to hypertrophy the muscles of the arms.

The seven best exercises for biceps

The seven best exercises to train biceps are described below. We remember that before a routine, physical warm-up exercises should be included to prepare the joints’ muscles.

Each bicep exercise should be done in 4 sets with 8-10 reps each. The rest between sets should be no more than 60 seconds. To achieve better results in developing solid arms and volume, it should be complemented with an adequate diet.

The 7 best exercises for biceps are:

  1. Curl with a straight bar

It is the traditional exercise for a beginner to work the biceps. The movement must follow the work of the joints. When performing the exercise, make sure that the body does not sway and the elbows do not move away from the torso.

  1. Curl with EZ bar

 EZ bar exercises can significantly improve the participation of the internal biceps in work. This is due to the slight twist generated in the palm. It is one of the best exercises to achieve solid and spherical arms.

. Dumbbell Hammer Curl

 This is one of the best exercises to work short biceps. The essential thing in the movement technique is to keep the abdomen firm; the elbows must remain fixed and slightly pressed against the body.

  1. Fixed bench curl

This is one of the exercises to work the bicep volume. The key to the technique is to do it at a slow speed. Do not try to use weights that exceed the capacity. When lifting the dumbbells, do not shift the load onto your shoulders and back. This can lead to painful injuries to the neck and neck.

  1. Alternative Surveys c on dumbbells

The key is in the palm position when doing this exercise for the biceps. They must remain perpendicular to the torso and without breaking. The elbows should form 90 degrees when climbing. The brachialis muscle participates in this exercise, and it is one of the most effective for increasing the volume of the arms.

  1. Lifting s with pulley

The main mistake in doing this bicep exercise is leaning your body to the sides. It is of great importance to ensure that the tailbone stays forward. The elbows must be held steady; tightening your abdominal muscles will give you the stability you need for strong arms.

  1. Curl with bar – Reverse grip.

This bicep exercise is for advanced-level athletes. The outer and upper part of this muscle group is worked. The technique is similar to the traditional barbell curl but with the palms facing down. Use a light bar and not overdo the load; otherwise, the exercise technique will be compromised.

Common mistakes when training biceps

One of the most common mistakes when training biceps is twisting the spine and arching the rest of the body. To ensure that this does not happen, you need to pay attention to the position of the elbows. The forearms are the only part of the body that must move.

If the elbows change position (forward or behind the torso), the back is crooked. Swinging the body sideways will increase the load on the vertebrae; Instead of getting solid arms, you risk sports injuries and chronic lower back pain.

How to train biceps at home?

The biceps is one of the few muscle groups that can be trained at home. A pair of dumbbells is enough. The important thing when training at home is to avoid overtraining. If the arms are taught more than twice a week, muscle fatigue will likely develop.

It is enough to achieve strong muscles with the choice of 3-4- exercises for the biceps mentioned above. Prolonged arm workouts are not going to give good results in building muscle. Also, you are likely to develop a disproportionate body.

If you feel that training biceps at home is not enough, try other training methods for strong arms, like a calisthenics routine or kettlebell training.

Arms anatomy

The anatomically correct name for the biceps is Musculus biceps brachialis. This muscle group consists of two parts: a short unit attached to the coracobrachialis tendon and a long unit that originates from the shoulder blade. Each of which has its attachment point and movement mechanics.

The long part of the biceps muscle is on the outside of the arm, and the short piece is on the inside. When training the arms, the different factors must be worked on. This is the best way to increase your volume visually.


  • The best exercises for biceps are the barbell curl and dumbbell lifts.
  • Exercises for the biceps should be performed at a slow speed with total mental control over that muscle group.
  • The best way to isolate the arms is to fix the position of the elbows to the body or to use a bench.
  • Training biceps at home is possible. To improve the state of the muscles of this muscle group, a pair of dumbbells or a barbell with weights is required.
  • Building strong arms is possible with isolated bicep exercises and multi-joint core exercises. In the first case, emphasis is placed on volume and strength in the second.


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