14 Best Biceps Workouts at Gym For Better Arms - Leopard Nutrition

14 Best Biceps Workouts at Gym For Better Arms

Looking to add some size and definition to your biceps? Check out these 11 best biceps workouts at the gym for men! These exercises are designed to help you build muscle and achieve that coveted bicep peak. We'll also provide you with some tips on how to make these workouts even more effective. So if you're ready to start sculpting those biceps, read on!

How To Get The Most Out Of This Biceps Workout

One of the most common questions we get asked is how to get the most out of a biceps workout. The biceps are a small muscle group, so it's important to focus on quality over quantity when working them out.

Here are a few tips to help you get the most out of your biceps workout:

1. Use a weight that is challenging but not too heavy. You should be able to complete 8-12 reps with good form.

2. Make sure to warm up properly before starting your workout. A light 5-10 minute jog or bike ride will do the trick.

3. Start with basic exercises like curls and concentration curls and work your way up to more advanced exercises like preacher curls and hammer curls.

4. Don't forget to stretch your biceps after your workout. A simple biceps stretch can be done by standing with your arms extended in front of you and reaching for your toes.

5. Repeat this workout 2-3 times per week for the best results. 

By following these simple tips, you'll be on your way to bigger, stronger biceps in no time!

13 Best Biceps Workouts At Gym

1. Preacher curl

The preacher curl is a biceps exercise that isolates the biceps muscle. This exercise can be performed with a barbell or dumbbell.

To perform the preacher curl, you will need to find a preacher bench. This is a bench that has a sloping pad and allows you to rest your Forearms on the pad with your elbows bent at 90 degrees.

How to do?

To start

  1. Grip the weight with your palms facing your thighs.
  2. Sit on the bench with your back against the pad and your feet flat on the ground.
  3. Curl the weight up towards your shoulders, making sure to keep your elbows close to your sides.
  4. Pause for a second at the top of the curl and then slowly lower the weight back to the starting position.

If you want to make this exercise more challenging, you can increase the weight or reps. You can also try performing the preacher curl with one arm at a time.

2. One-Arm Dumbbell Preacher Curl:

This exercise is a great way to isolate each bicep.

  1. Sit down at a preacher curl station and select the weight you want to use.
  2. Grab the dumbbell with your right hand and place your left hand on the bench for support.
  3. Slowly lift the dumbbell up, flexing your bicep at the top of the curl.
  4. Lower the dumbbell back down and repeat for 12-15 reps before switching arms.

3. Preacher Reverse Curl:

The preacher reverse curl is another great biceps workout to do at the gym.

How to do?

To do this exercise

  1. You will need to find a preacher bench and set it up so that your upper arms are parallel to the floor and your forearms are resting on the bench.
  2. Grasp a weight in each hand and position your hands shoulder-width apart.
  3. Slowly curl the weights upward, keeping your back pressed firmly against the bench.
  4. Pause briefly at the top of the curl before slowly lowering them back to the starting position.
  5. Repeat for the desired number of repetitions.

4. Dumbbell Hammer Curl:

This exercise works both your biceps and your brachialis (the muscle that runs along the outer side of your upper arm).

How to do?

To perform the dumbbell hammer curl

  1. Start by selecting the weight you want to use.
  2. Grab a dumbbell in each hand and let them hang at arm's length by your sides, with your palms facing your thighs.
  3. Bend your elbows and curl the weights as close to your shoulder as possible. Be sure to keep your upper arms stationary and only move your forearms.
  4. Lower the weights back down and repeat for 12-15 reps.

5. Barbell Curl:

The barbell curl is a classic biceps exercise that allows you to lift heavier weights than other bicep exercises.

How to do?

  1. Start by loading the bar with the desired weight and grabbing it with an underhand grip, hands shoulder-width apart.
  2. Slowly lift the bar up, flexing your bicep at the top of the curl.
  3. Lower the bar back down and repeat for 12-15 reps.

6. EZ-Bar Curl:

The EZ-bar curl is similar to the barbell curl, but it puts less strain on your wrists and allows you to use a neutral grip.

How to do?

  1. Start by grabbing an EZ-bar with an underhand grip, hands shoulder-width apart.
  2. Slowly lift the bar up, flexing your bicep at the top of the curl.
  3. Lower the bar back down and repeat for 12-15 reps.

7. Dumbbell Concentration Curl:

This exercise is great for isolating each bicep.

ALSO READ:- 13 Bodybuilding Tips To Improve Your Workouts

How to do?

  1. Sit on a bench with your legs spread wide and lean forward, placing your elbow on the inside of your thigh for support.
  2. Grab the desired weight dumbbell with your other hand and slowly lift it up, flexing your bicep at the top of the curl.
  3. Lower the dumbbell back down and repeat for 12-15 reps before switching arms.

8. Seated Alternating Dumbbell Curl:

This exercise allows you to work each bicep individually.

How to do?

  1. Sit down on a bench with a weight in each hand, palms facing forward, and arms extended straight.
  2. From here, slowly lift one weight to the front of your shoulder while keeping your back pressed firmly against the bench and elbow and shoulder stationary.
  3. Lower the weight back down and repeat with the other arm. Continue alternating sides for 12-15 reps.

 

9. Incline Dumbbell Curl:

This exercise is great for targeting the biceps at a different angle.

How to do?

  1. Start by sitting back on an incline bench with a weight in each hand, palms facing your thighs.
  2. From here, slowly lift the weights up to the front of your shoulders, flexing your bicep at the top of the curl.
  3. Lower the weights back down and repeat for 12-15 reps.

10. Cable Bicep Curl:

The cable bicep curl is a great way to add some variety to your workout routine.

How to do?

  1. Start by attaching a straight bar or EZ-bar to a low pulley and grabbing it with an underhand grip, hands shoulder-width apart.
  2. Slowly lift the bar up from here, and flex your bicep at the top of the curl.
  3. Lower the bar back down and repeat for 12-15 reps.

11. Standing Resistance Band Hammer Curl:

This exercise is a great way to work your biceps and brachialis without lifting weights.

How to do?

  1. Start by standing on a resistance band with your feet shoulder-width apart and holding the handles by your sides, palms facing your thighs.
  2. From here, bend your elbows and curl your hands towards your shoulders, keeping your upper arms stationary.
  3. Lower your hands back to the starting position and repeat for 12-15 reps.

12. Resistance Band Hammer Curl:

This exercise is similar to the standing resistance band hammer curl, but it can be done seated or standing.

How to do?

  1. Start by looping a resistance band around a sturdy post and holding the handles by your sides, palms facing your thighs.
  2. From here, bend your elbows and curl your hands towards your shoulders, keeping your upper arms stationary.
  3. Lower your hands back to the starting position and repeat for 12-15 reps.

13. Chin-Up:

The chin-up is a great exercise for working your biceps, as well as your back and core.

How to do?

  1. Start by grabbing the bar with an underhand grip, hands shoulder-width apart.
  2. From here, pull yourself up until your chin clears the bar.
  3. Lower yourself back down and repeat for 12-15 reps.

14. Close Grip Pulldown:

This exercise is similar to the lat pulldown, but it targets the biceps more specifically.

How to do?

  1. Start by sitting at a lat pulldown machine and grabbing the bar with an underhand grip, hands shoulder-width apart.
  2. From here, pull the bar down to the front of your chest, flexing your bicep at the bottom of the movement.
  3. Return to the starting position and repeat for 12-15 reps.

Bicep Exercise Mistakes to Avoid

One of the most common workout mistakes is not properly working the biceps. As a result, people don't see the gains they're hoping for. Here are a few bicep exercise mistakes to avoid in order to maximize your workout:

1. Not using enough weight:

If you're not challenging your biceps with enough weight, you won't see the results you want. Make sure to gradually increase the amount of weight you're using so that your biceps are always being challenged.

2. Curling too quickly:

When you curl too quickly, you're not giving your biceps enough time to fully engage. Instead, take your time and focus on controlled movements to get the most out of your bicep workout.

3. Not mixing up your exercises:

Doing the same bicep exercise day after day can lead to plateauing results. To keep seeing progress, mix up your exercises and try new things. This will help to challenge your biceps in new ways and prevent boredom.

By avoiding these common mistakes, you can ensure that you're getting the most out of your bicep workout and seeing the results you deserve.

ALSO READ:- 7 Reasons Why Your Muscles Have Stopped Growing

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