Top 10 Biceps Exercises And Their Benefits September 20, 2016

Biceps are one of the most noticeable parts of the body and are a matter of status for a few of us.  Biceps need concentration and a set daily routine to really grow and develop.

Weightlifters love to build it up as a part of their profession while women and few men love to have them toned in an appropriate manner. Benefits of biceps exercises are listed below:

  • Helps in developing strong bones
  • Avoids fatigue
  • Increases stamina
  • Helps in de-stressing
  • Management of chronic conditions
  • Helps reduce injuries

Let’s take a look at the Top 10 Exercise for Biceps

1. Hammer Curls:

This can be listed as the best exercise for biceps. Set up your push up position and grab a pair of dumbbells, balancing yourself on them. Rest one hand on the floor and lift the dumbbell with the other; repeat the same with the other and curl up your arm holding on to the dumbbell for at least few seconds. Continue with 15 repetitions each on both sides. Avoid speeding up as it may cause internal muscle catches.

2. Kneeling Single Arm Curls:

This is similar to the hammer curl but you have to kneel down, keep your body straight, and your toes poited outwards. Hold the weight with one arm and curl up with 5 repetitions each and bend your elbows, concentrating on the biceps each time you pull the dumbbell up. Repeat this with the other arm.

3. Split Jack Curls:

Hold your dumbbells as you stand erect. Each time you do split jacks, pull them towards your shoulder. It’s like your lunges with dumbbells, in which we apply pressure on the biceps and thighs. A set of eight on each side with two repetitions will serve the purpose of carving the biceps in the desired manner.

[ Read: Dumbbell Exercises for Women ]

4. Jumping Jack Hammer Curls:

This exercise may require a resistance band and it proves beneficial in its presence.  Targeting the hip during lunges is a proper position but with lunges and squats, including a resistance bands helps in giving the biceps the pressure that it requires.

5. Squat Concentration Curls:

This exercise is fun but needs a lot of energy. Keeping your weights on your shoulder and performing sit ups is a part of this exercise. This tones the inner thighs. But as the main weight of the dumbbell is borne by the arms, the focus gets shifted to the biceps.

[ Read: Scoliosis Exercises ]

6. Eccentric Dumbbell Curls:

The Eccentric Dumbbell Curl is an awesome workout for muscle growth. The video specifies a step by step instruction on how to focus the pressure on the biceps and generate more energy.

7. Barbell Curls – Lying:

This exercise is quite a cheat code as it needs you to take a support of the preacher. The preacher curl forms a support and prevents you from falling. This exercise will give your bicep what it needs the most in the long run.

[ Read: Exercises to Increase Height ]

8. Cable Preacher Curls:

Leaning on a preacher, pull the strings facing towards you. The exercise helps you build your biceps and shape them in the most desired manner.

9. Concentration Curls:

Just as the name is, the curl is all about concentrating on one part of the bicep area. As you pull the dumbbell upwards, the muscle gets stretch and the area gets flexed.

Stylecraze’s inhouse fitness trainer Rekha Ganguly shows 4 different types of bicep workouts for arms, shoulder, and triceps. These are fantastic workouts that will burn the fat and tone up your arm and shoulder area. Don’t miss out!

10. Flexor Incline Dumbbell Curls:

This is one of the major and the best session in the dumbbell curls section. Even Arnold maintained a complete regime on it and attained the muscles that he has now.

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Khushboo Mehta

  • sunandhasai

    Nice :)

  • Seerin

    Good article khushboo

  • Hamsini

    like your article khushboo!! well explained !!

  • Anupama

    Nice article i will try them thanks for sharing

  • Tarani

    I think we dont need them much what do you say