The best bicep exercises, everything for those muscles

Bicep curl

The most well-known exercise is the bicep curl. You stand with a dumbbell in each hand, arms alongside your body, palms facing your legs. Prepare yourself for the exercise by also engaging your abdominal muscles. After a deep breath, raise the weights using your biceps. As you move, rotate your wrists outward so your palms face your shoulders. Then, slowly and carefully lower the weights back down, turning your palms a quarter turn back toward your legs.

Hammer curl

Almost the same as the bicep curl, but slightly different. The difference is that you don't rotate your palms a quarter turn toward your shoulders as you perform the movement. With the hammer curl, your palms remain facing the same direction. You move from bottom to top with a consistent motion, contracting your muscles.

Concentration curl

This exercise isolates the biceps and, according to research, is the ultimate exercise for your biceps. For this exercise, you sit on a fitness bench with a dumbbell in your hand. Lean forward slightly with a straight back and rest your elbow on the inside of your thigh. Then, you raise the weight of the dumbbell by contracting your biceps muscles. Once at the top, slowly lower the weight back down the same way. Utmost concentration, ultimate isolation!

Diamond push-ups

This exercise uses your body weight. It doesn't get any easier, but it does get more comfortable if you have a fitness mat at home. Get into a plank position on it. However, your hands should be closer together than in a regular plank: your index fingers and thumbs should touch. This creates a "diamond" shape. Once you're in position, do a push-up. And another. And another...

Pull-ups

You'll need a pull-up bar for this exercise, but luckily you can order one quickly from us. Of course, you can do many more exercises with this bar and train different muscles. But if you want to isolate your biceps, pull yourself up with your palms facing forward and the bar shoulder-width apart. Repetition makes perfect!