Best Bicep Exercises

Even if the biceps are only a small group of muscles in our body, it is considered to be very important due to mainly cultural reasons, thus, a lot of exercises are available that focus on them. Knowing which of these exercises you should be performing is very important if you don't want to be wasting your time.

When you want to enhance your biceps, you simply need to bring your forearm and upper arm closer together. While there are so many bicep exercises out there, not all of them can enhance your biceps equally, and others can be more effective than others of them. You should consider only the ones that will effectively help you build up your biceps without overworking them.

The Wrong Way

There are some people who overwork their biceps without knowing it by performing a few isolation exercises daily. When I say isolation exercises, I mean performing an exercise that involves only one muscle group and one joint all throughout the workout. Building up your biceps can be possible through isolation exercises but if you really want an effective workout without wasting too much time, adding a compound exercise to your workout routine is the best way to do it. Try to avoid only performing isolation exercises during your workout routine.

The Right Way

When you perform compound exercises, you are working on different muscles of your body at a time. These exercises are better than the isolation exercises when it comes to putting your muscles into a state of hypertrophy (enlargement), the reason being? When you do an exercise that involves more muscle groups in your body, you produce more muscle-building hormones such as the testosterone. Such exercises are better in the long run compared to performing a lot of isolation exercises alone, which don't really matter when it comes to muscle-building.

The following are the top 3 best bicep exercises
that I know about and highly recommend. If you need to choose 3 bicep exercises, these exercises should be them, and in this same order.

The Close-Grip Chin-Up
This exercise is really great when it comes to building up your biceps. It is also a closed-chain exercise. Closed-chain exercises are recognized and scientifically proven as very effective in developing hypertrophy of the muscles.

Sets: 3
Reps: 6-10

The Barbell Curl
The Barbell Curl is a free-weight exercise that helps improve your biceps. For this exercise, the best way to do it is to hold your body still just like a statue, and keep your arms and wrists in a straight position all throughout the exercise. The only movement that you will make should be at the elbows - nothing else.

Sets: 2
Reps: 6-10

The Cable Bicep Curls
This exercise is categorized as an isolation exercise, but combining this with the other exercises mentioned above, it would perfectly complement your bicep exercise routine. With the other two exercises, a huge amount of your muscles has already been invigorated, and this last exercise is a great way to end the routine. Just remember though that performing this exercise only is not enough to build your muscles and that you should combine this with great compound exercises that focus heavily on the biceps.

Other people would find free weights as more superior compared to cable exercises, but a cable exercise is a highly recommended isolation exercise because it maintains tension on the muscles when performed - the the whole range of motion. This tension is felt at the top of the lift as well, thanks to the cable, so you'll squeeze your muscles harder than you normally would in barbell curls or any other free weight exercises.

Sets: 2
Reps: 8-10

And that would be all that you need to know! One thing to remember is that biceps are just a small group of muscles. Spending too much time in developing your biceps is not recommended because they can be strained easily. You can perform bicep exercises just once a week, and keep in mind that when it comes to biceps, performing less is more. Happy Lifting!