Top 5 Bicep Building Exercises Worth Trying

Achieving larger upper arms, specifically well-developed biceps and triceps, is a common goal among many gym-goers. These muscles are often perceived as the first aspect of one’s physique that catches people’s attention, setting individuals apart from the crowd.

Although barbells, dumbbells, and weight machines are typically favored for arm training, it’s important to recognize that effective arm workouts can also be performed without such equipment. If you’re keen on developing impressive biceps, here are five impactful exercises to explore:

Alternating Hammer Curls / Neutral Grip Bicep Curls / Dumbbell Curls with Neutral Grip

• Hold a dumbbell in each hand at arm’s length.
• Stand with your torso upright, ensuring your elbows are close to your torso.
• Start with your palms facing your torso.
• Curl the right weight forward while keeping your upper arms stationary and contracting the biceps.
• Continue until the dumbbell is at shoulder level as you exhale.
• Hold this position for a second.
• Return the dumbbell to the starting position as you inhale.
• Repeat the exercise with the left hand.
• Continue alternating in this manner for the recommended number of repetitions.

Barbell Curls

• Stand upright, grasping a barbell with a shoulder-width grip.
• Ensure your palms are facing forward and your elbows are kept close to your torso.
• Maintain the upper arms stationary as you curl the weights forward while exhaling.
• Pause when the bar is at shoulder level and contract your biceps.
• Return the barbell to the starting position as you inhale.

Alternate Dumbbell Bicep Curl / Alternating Dumbbell Curl

• Hold a dumbbell in each hand, extending your arms downward in a standing position.
• Ensure your palms are facing your thighs.
• Maintain the upper arms stationary as you curl the right weight while rotating the palm of your hand until it faces forward.
• Continue contracting the biceps until the dumbbell reaches shoulder level, exhaling as you do so.
• Hold the contracted position for a second.
• Return the dumbbell to the starting position while inhaling.
• Repeat the movement with the other hand.

Split-jack Curl

• Hold a pair of dumbbells at your sides.
• Step your left leg forward as you curl the weights towards your shoulders.
• Pause for a second in this position.
• Switch legs, stepping your right leg forward, and repeat the exercise.

One-Arm Dumbbell Preacher Curl / One-Arm Preacher Curl / Single-Arm Preacher Curl

• Hold a dumbbell in your right hand.
• Position your upper arm on top of the preacher bench or incline bench.
• Hold the dumbbell at shoulder length.
• Lower the dumbbell until your upper arm is fully extended while inhaling.
• Curl the weight up using your biceps until the dumbbell reaches shoulder height, exhaling as you do so.
• Hold the position for a second.
• Switch arms and repeat the exercise.