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3 Best Biceps Workout 2023

· 3 min read
Humed Essie
arm workout image

Introduction​

Building muscle mass is not an easy task, but it can be achieved with the right workout plan.

And Biceps are one of the most visible muscles in your arms, and every gym-goer desires a set of well-developed biceps. But it is not as simple as it appears, and it requires a lot of hard work and attention. In this post, we will discuss the three finest biceps workouts for building larger, stronger, and more defined biceps.

Below are the 3 of the best biceps workouts that I found helpfull.

1. Barbell Curl​

Barbell curls illustration

Barbell curls are one of the most fundamental and efficient biceps workouts. This workout works your biceps, forearms, and shoulders. Here is how to do barbell curls:

Steps​

  1. Stand straight with your feet shoulder-width apart, holding a barbell with an underhand grip.

  2. Keep your elbows close to your sides and lift the bar towards your chest, while exhaling.

  3. Pause for a second and then lower the bar back to your starting position, while inhaling.

  4. Repeat until muscular failier, and perform 3-4 sets.

2. Hammer Curls​

Barbell curls illustration

Hammer curls are another great biceps-building workout. This exercise works the biceps brachii, brachialis, and brachioradialis muscles, all of which are necessary for developing big, muscular biceps. Hammer curls are performed as follows:

Steps​

  1. Stand straight with your feet shoulder-width apart, holding a pair of dumbbells with a neutral grip.

  2. Keep your elbows close to your sides and lift the dumbbells towards your shoulders, while exhaling.

  3. Pause for a second and then lower the dumbbells back to your starting position, while inhaling.

  4. Repeat until muscular failier, and perform 3-4 sets.

3. Concentration Curls​

Barbell curls illustration

Concentration curls are one of the most efficient workouts for biceps isolation. This workout focuses on the biceps brachii muscle, which is necessary for developing peak biceps. Concentration curls are performed as follows:

Steps​

  1. Sit on a bench with your feet flat on the floor, holding a dumbbell with an underhand grip in one hand.

  2. Rest your elbow on the inside of your thigh, so that your arm is extended down between your legs.

  3. Curl the dumbbell towards your shoulder, while exhaling.

  4. Pause for a second and then lower the dumbbell back to your starting position, while inhaling.

  5. Repeat until muscular failier, and perform 3-4 sets.

See also​

Conclusion​

It takes time and determination to build larger and stronger biceps, and includes three greatest biceps workouts to increase strength and muscle growth. Maintain perfect form, eat a well-balanced diet and get adequate rest to help muscle growth and repair.