Have you been feeling like your gym routine is very limited or focuses on only your core? It is very possible because a lot of people forget about other body parts. They think focusing on one aspect at one time is reasonable. However, that is not the case as you need to create a balanced workout. You need to do biceps exercises as well apart from core workouts and leg exercises.
Your biceps are a two-headed muscle that takes up the majority of your arms. If you want more muscular arms and also want to flex them, you need to focus on your biceps and triceps both. Skimping on either is not advisable.
If you want to get better at lifting things, whether at the gym or in your daily life, you need to work your biceps so that they get stronger. They put in the most work when you pick anything up, the short head and long head working together.
Benefits of Biceps Exercises
Biceps exercises are usually single-joint moves, they make great isolated exercises that will help you grow your biceps.
These exercises, especially hammer curl and other similar ones help make your biceps stronger. They won’t be mere showpieces or something to flex, you can use them in heavy lifting and power-packed gym exercises.
Upper body strength
Your biceps also add to your upper body strength and balance so you need to work on them as well.
Uniform look and great aesthetics
You can’t have good legs but weak arms, or vice versa. What you need to do is make sure you have great biceps for a better physique and good looks.
Biceps Exercises – How to do them
When it comes to biceps exercises, you need to isolate them and work them with individual focus.
While many combination exercises are available, with isolated exercises, you will be able to track your progress and see what else you need to work on.
Here are some of the most popular and effective biceps exercises that will help build muscles. Pair it with a good diet and being regular and disciplined and you have the sure-shot recipe to success.
Standing Dumbbell Curl
Probably one of the most popular biceps exercises, it is indeed the getaway to getting your dream biceps.
The trick is to use a weight that you can hold and not lean back because of it.
How to do it –
- Grab a pair of dumbbells and stand with them to your sides.
- Turn your arms in such a manner that your palms face outwards.
- Bend your elbows until your dumbbells are the closest to your shoulder. Make sure you’re not bending your arms.
- Pause and then return to your initial position. Repeat.
Biceps exercises would be incomplete without concentration curl on the list.
It is an isolated exercise that has an immense impact on your biceps.
How to do it –
- Take a single dumbbell and sit on a bench, with your legs spread.
- Rest your arm holding the dumbbell on your leg, in such a manner that the weight hangs off your knee. Make sure you have an upright posture.
- Curl the weight while focusing on your bicep. Make sure all your efforts are concentrated on the bicep only.
- Repeat this with your other arm. Make sure you are deliberate in your movements and don’t rush them.
Biceps exercises are not all about dumbbells. The crucifix curl is here to prove it. This is a technical curl that involves the use of a cable tower.
How to do it –
- Use a resistance band or a cable tower. Hold it just below your shoulder using your elbow. For ease, picture a wall you can’t touch in front of you. Be upright.
- Squeeze your biceps and curl the cable towards yourself. Focus and feel the tension in your core.
- Hold and then return to your original position. Repeat.
Standing barbell curl
One of the most efficient and basic biceps exercises, the standing barbell curl is something that even seasoned gym goers swear by.
How to do it –
- Grab the barbell with an underhand position. Make sure the hands are shoulder width apart on the barbell.
- Focus on your curl and lift the barbell to your shoulder height from your hip.
- When you reach the top position, squeeze your biceps. Then lower the barbell slowly.
- Remember to keep your feet planted firmly on the ground. Not losing balance is very important.
Cable Hammer Curl
The cable hammer curl is one of those biceps exercises that helps build your forearm muscles and makes you stronger for purposes such as heavy lifting. You need to incorporate it into your workout routine as soon as possible so that you can gain all the benefits.
- Grab each handle with a neutral grip (palms facing each other), take a step back, and engage the upper back to offer stability to the upper body.
- Curl the weight up when the cables are lower on the cable tower.
- Hold on with a neutral grip (palms facing each other).
- Once you have completed the movement, squeeze and contract before lowering the load gradually back to the starting position. Repeat.
These are some of the most common mistakes that one does during biceps exercises.
- Arching or rounding the back – This can happen due to excessive weight or because of bad posture, so make sure you start low and always keep your back erect. Arching or rounding the back will lead to pain and bad form, and you won’t be able to benefit from the biceps exercises at all.
- Not keeping your feet planted – If you bounce around or don’t ground your feet firmly to the floor you will end up with a back that hurts all the time. Biceps exercises are all about how you balance yourself.
- Continuing despite feeling pain or getting hurt – If you are working out and feel discomfort, you should stop immediately. It is not advisable to continue with the exercise as it will end up hurting you in a bigger capacity.
- Not consulting your doctor or gym trainer before undertaking heavy-handed exercises – If you have gotten hurt in the past or are feeling sceptical about any exercise, it is best to ask your gym trainer and doctor, along with a physiotherapist about what exercises you can do.