TOP 10 BEST BICEPS EXERCISES

The below list has the best exercises for biceps which includes some cable exercises as well as some free-weights for pretty impressive peaks:





1. BARBELL CURL FOR STRENGTH

The main targeted area is the Biceps. it also affects the forearms and gives higher peak. To perform the exercise, Stand up with your torso upright while holding a barbell at a shoulder-width grip. then curl the weights forward while contracting the biceps as you breathe out. continue for 10 - 12 reps for 3 sets.


2. INCLINE DUMBBELL CURL

This unique exercise puts the biceps under stretch which activates the biceps, brachialis and gives more emphasising on the long and the outer heads. Adjust an incline bench to about 45 degrees. Your arms should hang straight down by your sides with palms up. Curl the weights so they approach your shoulders, either one at a time or both arms simultaneously. Squeeze your biceps hard at the top before slowly returning to the start position. Continue for 10 - 12 reps for 3 sets.


3. CLOSE-GRIP CHIN-UP

The close grip chin-up is one of the most effective exercises that strongly targets your biceps and give it a boost…


Grasp a fixed overhead bar and hang freely. The arms must be fully extended. Contract your lats and biceps to bring your body upward. Keep your elbows tight to your sides then lower your body to the start position. Continue for 10 - 12 reps for 3 sets.