The biceps are one of the most noticeable muscle groups in the upper body and are a symbol of strength and fitness. Building the biceps not only enhances the aesthetics of the arms but also helps to improve overall upper body strength. In this blog, we will discuss the most effective science-based workout to grow your biceps.
1. Barbell Bicep Curl
The barbell bicep curl is one of the most effective exercises for building the biceps. This exercise involves standing with your feet shoulder-width apart and holding a barbell with an underhand grip. Keeping your elbows close to your body, lift the barbell towards your chest and then lower it back down slowly. Aim for 3-4 sets of 8-12 reps.
Research has shown that barbell bicep curls are more effective than other curl variations at targeting the biceps muscle. A study published in the Journal of Strength and Conditioning Research found that barbell curls produced higher biceps activation than other exercises such as the cable curl and the dumbbell curl.
2. Hammer Curl
The hammer curl is a great exercise for building the biceps and the brachialis muscle, which is located beneath the biceps. This exercise involves standing with your feet shoulder-width apart and holding dumbbells with your palms facing your body. Keeping your elbows close to your body, lift the dumbbells towards your shoulders and then lower them back down slowly. Aim for 3-4 sets of 8-12 reps.
Research has shown that hammer curls are effective at targeting both the biceps and the brachialis muscle. A study published in the Journal of Strength and Conditioning Research found that hammer curls produced higher biceps and brachialis activation than other exercises such as the regular bicep curl and the cable curl.
3. Concentration Curl
The concentration curl is an isolation exercise that targets the biceps muscle. This exercise involves sitting on a bench with your legs apart and holding a dumbbell with your arm extended and resting on your inner thigh. Lifting the dumbbell towards your chest while keeping your elbow stationary, and then slowly lowering it back down. Aim for 3-4 sets of 8-12 reps.
Research has shown that concentration curls are highly effective at targeting the biceps muscle. A study published in the Journal of Strength and Conditioning Research found that concentration curls produced higher biceps activation than other exercises such as the preacher curl and the incline curl.
4. Chin-Up
The chin-up is a compound exercise that targets the biceps and other upper body muscles such as the back and shoulders. This exercise involves gripping a bar with your palms facing towards your body and pulling your body up towards the bar until your chin is above the bar. Lower your body back down slowly and repeat. Aim for 3-4 sets of 8-12 reps.
Research has shown that chin-ups are an effective exercise for building the biceps muscle. A study published in the Journal of Strength and Conditioning Research found that chin-ups produced higher biceps activation than other exercises such as the lat pulldown and the seated row.
5. Preacher Curl
The preacher curl is another isolation exercise that targets the biceps muscle. This exercise involves sitting on a preacher bench with your arms extended and holding a barbell or dumbbells with an underhand grip. Lifting the weight towards your chest while keeping your elbows stationary, and then slowly lowering it back down. Aim for 3-4 sets of 8-12 reps.
Research has shown that preacher curls are effective at targeting the biceps muscle, particularly the long head of the biceps. A study published in the Journal of Strength and Conditioning Research found that preacher curls produced higher biceps activation than
