Your upper body is the first thing people notice about you and some good bicep workouts can help you build your guns and grab attention. The biceps are a powerful and vital muscle for your overall level of strength and if you want to improve their appearance you need to work on them. These big bicep workouts are key for increasing your arm strength to get your flex on and look good doing it.
There are plenty of exercises to enhance these ‘show’ muscles and present you with a fit look. We have mentioned some bicep workouts which can give you the impressive peak. To observe definition and strength in your biceps you need to make these exercises a part of your regular routine. Your upper body can claim all the extra attention. You might grab the title of best ‘show’ muscles for the following exercises.
Top 5 Bicep Workouts to Increase Size and Strength
Incline Bicep Curl
One of the bicep workouts that enlarges the bicep long heads. After positioning yourself on the incline bench hold dumbbells in both hands. Curl the dumbbells to your shoulders making use of your biceps and lower them down to your side. Repeat this exercise as many times your instructor guides you to.
Standing Dumbbell curl
This exercise comes with the benefit that you hold the weight for some time in one posture. By doing it your muscles stimulate in a different way apart from encouraging new muscle growth. To perform this, stand behind a bench elevated at 45 degrees and place the dumbbell in your right hand. Lower the dumbbell and when it reaches beyond the midway and maintain the position for 20 seconds. Repeat the similar process now using your left arm.
Kneeling Single Arm Curls
Performing this in kneeling position, one does not need to use their entire body to lift the weight. The start the exercise hold two dumbbells in both hands. Let the left-hand palm face your thighs and right-hand palm face outwards. Now bend your right elbow and curl the dumbbell bringing it closer to your shoulder. Hold this position for 1-2 seconds after which you can lower the weight and retrieve the original position. After finishing the repetition set of your right arm, repeat the same with the left arm.
Count it as one of the impactful curls in the list of bicep workouts as all elbow flexors are a part of the movement. This exercise involves your wrist and forearms in a strong position. To perform this, sit on an exercise bench. With palms facing inwards hold two dumbbells in each hand. Curl the dumbbells bringing it closer to your shoulder and ensure the palms face towards you. Lower down to the initial position and repeat the exercise.
This special exercise can help you achieve efficiency of approximately 97% for your biceps. To perform it accurately spread your legs, bend your knees and sit on a flat bench. With either hand hold the dumbbell between your legs using an underhand grip. Keep the arms extended and curl the dumbbell up using your biceps. On reaching shoulder level maintain the posture for a few minutes. Without swinging your arm lower down to the initial posture and repeat using alternate hands.
If you are hoping to build strong and impressive arms the above-mentioned bicep workouts can prompt even development. Aside from the intensity and focus, is helps keep boredom away and keeps you motivated.