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The Best Bicep Exercises

Here are the best bicep exercises for building massive arms. The biceps are probably the most popular muscles, and if you mentioned to someone that you lift weights the first thing they will look at is your arms.

The bicep muscles are at the front of your upper arm and consist of a short head and long head muscle. The biceps has several functions, the most important being to rotate the forearm (supination) and to flex the elbow.

The bicep muscle actually consists of 3 muscles. They are the:
Biceps brachii (main bicep muscle),
Brachialis (the outside bicep muscle)
Brachioradialis (the connector muscle between the main bicep and the forearm muscle).

The best bicep exercises are ones that work all of these arm muscles to develop the entire bicep and not just one little area.

The Barbell Curl

The barbell curl is one of the best bicep exercises and works your entire biceps muscles. It is a great exercise for adding muscle mass and should form the basis of any good arm workout.

How to perform a standing barbell curl

1) Stand with feet shoulder width apart and knees slightly bent.

2) Start position: Grasp bar with underhand grip (palms facing forward) approximately hip width apart and allow arms to hang down at sides. Elbows should be close to sides.

3) Flex at the elbows and curl bar up to approximately shoulder level. Keep elbows close to sides throughout movement.

4) Return to start position.

5) Remember to keep back and head straight in a neutral position throughout movement. Shoulders should be stabilized by squeezing shoulder blades together slightly - only the elbow joint should be moving.

Heavy barbell curls will literally force your bicep muscles to grow and progressive overload by increasing the weight you use each workout will help increase your strength week after week.

Using a close grip (below shoulder width) you will target the inner bicep muscles.

And by using a wide grip which is about 1.5 x shoulder width apart you will focus on the outer bicep muscles.

The video's explain how to perform each of these variations to the best bicep exercises the barbell curl.

The Reverse Barbell Curl

The reverse barbell curl is on of the best bicep exercises for working the inner biceps muscles and also the forearms. The forearms are often neglected by people who are wholly obsessed with biceps growth. You need big forearms if you want big arms. Imagine a toothpick sticking from an apple. This is what your forearms will look like if you just train your biceps.

1) Stand with feet shoulder width apart and knees slightly bent.

2) Start position: Grasp bar with an overhand grip (palms facing down) approximately hip width apart and allow arms to hang down at sides. Elbows should be close to sides.

3) Flex at the elbows and curl bar up to approximately shoulder level. Keep elbows close to sides throughout movement.

4) Return to start position.

5) Remember to keep back and head straight in a neutral position throughout movement. Shoulders should be stabilized by squeezing shoulder blades together slightly - only the elbow joint should be moving.

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