Best Bicep Exercises for Men

Best Bicep Exercises for Men 2021

Most of us generally hit the gym in hopes of developing boulder shoulders, six pack abs and a V-shaped torso. But we all know the real reason we head to the gym – to build massive biceps to compliment our well-defined upper body.

Though the biceps are not the largest muscle group on your arms, they are the most noticeable considering their position. They are also the main muscle that lets you flex your elbow and bend your arms. 

Also Read: Best Shoulder Exercises for Men

Working out your biceps are not only great for looks, but you will develop greater strength and will be able to lift any type of load without much effort. 

Today, we’re going to discuss the best bicep exercises for men. These exercises will surely help you in the long run and if you follow the steps laid out correctly, then I’m sure you’ll notice steady improvements in the development of your biceps.

Here are the top 10 bicep exercises for men.

  • Alternating Incline Dumbbell Curl
  • Seated Alternating Hammer Curl
  • Standing Reverse Barbell Curl
  • Seated Alternating Dumbbell Curl
  • Standing Cable Curl
  • Standing Barbell Curl
  • Decline Dumbbell Curl
  • Concentration Curl
  • Preacher Curl
  • Seated Cable Row

Top 10 Best Bicep Exercises for Men

Alternating Incline Dumbbell Curl

The alternating Incline Dumbbell Curl is by far one of the most old-school exercises that can really add some intense mass to your biceps. It’s a variation exercise that is beneficial for the upper section of your Brachii and working out this section of your biceps as a part of your routine will definitely help you achieve the large biceps you are after.

Best Bicep Exercises for Men

Here’s how to perform alternating incline bicep curls:

  • Start by leaning back on an incline bench with the dumbbells in each hand with your palms facing outward.
  • Make sure your shoulders and arms are stationary at your side.
  • Gently lift one arm up by bending your elbow and bringing the dumbbell toward your shoulder.
  • Pause for a few seconds and slowly lower your arm to the original position.
  • Repeat the steps with your alternate arm. 

While performing this bicep exercise, you will have to squeeze your biceps and make sure that it’s your biceps that are performing the exercise and not your shoulders or back.

Seated Alternating Hammer Curl

The seated hammer curl is probably the most underrated exercise on this list but is one that is a favorite among serious bodybuilders and strongmen. This variation of exercise lets you focus on one arm at a time allowing you to concentrate on the growth and development of each arm.

Best Bicep Exercises for Men

Basically, seated alternating hammer curls work out your biceps brachialis and strengthen your biceps from within. This helps add definition and overall shape to your biceps.

Here’s how you perform this routine.

  • Start by sitting on a bench with your back straight. Make sure you have a dumbbell in each hand positioned at your side.
  • Keep your elbows and shoulders stationary and begin to slowly raise one dumbbell toward your shoulder by bending your elbow.
  • Pause for a few seconds and slowly lower your arm to the original position.
  • Repeat the steps with your alternate arm

Standing Reverse Barbell Curl

There is no doubt that you would have either tried out the standing reverse barbell curl or would have watched  someone perform this exercise at the gym. Either way it’s one of the best ways to boost your biceps mass. By curling the barbell in an inverted position you’re actually working out sections of your bicep that are underutilized and is a great way to engage those muscles.

Best Bicep Exercises for Men

For this exercise, it’s best if you use lightweights as they will not strain your arms or hurt you. Here’s how to perform this exercise.

  • Start by standing firmly on the ground with your feet apart, in line with your shoulders.
  • Hold the barbell in your arms with your arms straight to the floor.
  • With your back straight, slowly lift your arms and bring the barbell to your face.
  • Pause for a couple of seconds and slowly lower your arms.

Seated Alternating Dumbbell Curl

Quite similar to the seated alternating hammer curl but with a twist, literally. No bodybuilder can ignore dumbbell curls and this form is one of the most iconic and easy movements that help engage your forearms and the muscles in your upper arm.

Based on research published, alternating variations of bicep curls have been known to develop your biceps far better than other curl variations. As with all forms of exercise that deal with your arms, make sure to begin using smaller weights and gradually increase the load.

Best Bicep Exercises for Men

Here’s how you perform the seated alternating dumbbell curl.

  • Sit on a bench with a vertical backrest and your back straight. 
  • Hold a dumbbell in each hand with your palms facing forward.
  • Make sure your elbows and shoulders are stationary and gently raise one arm up in front of your shoulder. Twist your arms so that your palms face you.
  • Pause for a few seconds and slowly lower your arm to the original position.
  • Repeat the steps with your alternate arm. 

Standing Cable Curl

Cable machines are pretty great pieces of equipment that let you work out different muscle groups of your body. One version of the bicep curls is the standing cable curl that builds up steady resistance, thus improving your muscle growth and is one of the most efficient workouts till date.

Best Bicep Exercises for Men

Here’s how you perform the standing cable curl

  • Stand straight with your feet apart and face the cable machine. Make sure you have set the weight to the lowest setting to begin with.
  • Hold the cable in your hands with your palms facing forward and your arms hanging toward the floor.
  • Gently bend your elbows and pull the cable bar toward your face. 
  • Pause for a few seconds while squeezing your biceps and slowly release the cable back toward the machine.
  • Repeat the same steps till you’re done with your set.

Standing Barbell Curl

Barbells are great tools to use because they let you have an even workout session. Both arms will get worked out simultaneously and this is ideal especially when you need to improve your stability and control.

Best Bicep Exercises for Men

In order to perform this exercise you will have to

  • Stand upright and hold the barbell in your arms with your palms facing outward.
  • Make sure the bar is at hip height and gently squeeze your core and tighten your biceps as you curl the bar up  to your shoulders.
  • Pause for a few seconds while squeezing your biceps and slowly lower your arms.
  • Repeat the same steps till you’re done with your set.

Decline Dumbbell Curl

The decline dumbbell curl is a variation of dumbbell curls that require you to sit forward on an incline bench with your arms extended freely. This form of exercise requires a lot more stability and concentration than others on this list. 

Best Bicep Exercises for Men

Here’s how you can perform the decline dumbbell curl

  • Using an incline bench set at 45-degrees, sit on the bench with your chest facing the inclination of your bench.
  • Make sure your arms are extended downward and hold a dumbbell in each palm.
  • Without moving your shoulders or back, raise the dumbbells toward your shoulders by gently and slowly bending your elbows.
  • Pause for a few seconds at the top and slowly lower your arms again. 
  • Make sure your arms are straight and not bent.

Concentration Curl

The concentration curl is a significant exercise that lets you focus solely on your upper arms and biceps. To perform this exercise you will have to hold a dumbbell in any hand and work one arm out at a time.

Best Bicep Exercises for Men

Here’s how you perform the concentration curl.

  • Sit on a bench with your legs spread apart.
  • Rest the arm you’re going to work out slightly below your knee with the dumbbell in place.
  • As your arm is hanging in between your legs, concentrate and pull the dumbbell toward your shoulder by bending only your elbow and focusing the weight on your bicep.
  • Hold the weight in the curled position and pause for a couple of seconds.
  • Gently release the hold and lower your arm back to the starting position.
  • Repeat these steps to complete your set.

Preacher Curls

If you’re looking to develop larger biceps then preacher curls is the form of exercise you should definitely adopt. This variation of the curls results in improved stability and increased mobility in your upper arm and biceps. 

Best Bicep Exercises for Men

Here’s how you can perform the preacher curls

  • Start by standing over a presser bench with your arms rested on it and your body slightly bent like in the representation.
  • Hold the barbell in your hands and make sure they are at least 6” apart.
  • Bend your elbows and curl the bar toward your shoulders. Make sure you don’t use your upper arms to move the bar and rely only on your biceps.
  • Pause for a few seconds at the top and gently bring your arms back down. 

Maintain slow movement for this exercise so you don’t damage your elbows or muscles in your upper arm.

Seated Cable Row

Here’s another fine exercise that requires you to use a cable machine and while it may seem more like an exercise targeting the back. The seated cable row if done in the right manner will definitely add mass to your biceps. This is the case because your biceps will be in the direct line of the cable and pulling it in is slightly harder and you may find it difficult to maintain stability.

Best Bicep Exercises for Men

Here’s how you perform the seated cable row.

  • Sit down on the cable row bench with your feet firmly on the rest and your knees slightly bent.
  • With your back straight, hold the V-bar in your palms with your arms extended parallel to the ground.
  • Gently pull the cable toward your chest by bending your elbows inward
  • Hold the cable in position for a few seconds before returning to your starting position.
  • Repeat the same steps until you’re done with your set

Tips for the best bicep exercise for men

Before you can get into working out your biceps, there are a couple of things to remember. These points will help you get the most out of your workout and will certainly prove beneficial to the growth of your biceps.

  • Warm-ups – Warm ups are normally frowned upon and considered to be a boring task that simply wastes time. But, warming up your muscles is crucial for their development. You will notice a lot of difference in your muscle growth when you warm up prior to your session than when you don’t. Warming up your muscles leads to higher oxygenation and improved blood circulation which means you will grow larger biceps in a shorter span of time.
  • Squeeze your Muscles – A key to a healthy growth of muscles is to squeeze individual muscles depending on the workout. For example, if you’re performing a bicep curl, concentrate and squeeze the muscles in your biceps. This allows you to focus all the tension on that targeted muscle and will result in building muscle mass.
  • Rest Well – Depending on the exercise variation you’re performing, taking a break in between sets plays a crucial role in the development of your muscles. Resting for up to a minute is ideal because this lets your muscles repair themselves and you’re ready to lift at full capacity once again.

What muscles constitute the biceps?

Your biceps consist of the long head, short head and the Brachialis. These are referred to as the Brachii. These muscles originate from your shoulder blade or scapula and join to form your bicep in your middle arm.

The primary function of these muscles is to provide you with the ability to flex your elbow and rotate your forearm. They are not the strongest muscle in your arms but are key for support and stability.

Best Bicep Exercises for Men

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