3 Exercises to grow your biceps

When it comes to the most pleasing muscles to look at, biceps must be on the top of my list. When I first started lifting weights, the bicep curl was the first exercise I did and I'm sure it's the same for most people. 6 years later and I'm still curling but in order to grow your biceps there are several exercises you should add in your program. Let’s look at them in detail.

Barbell Curl

A barbell curl is a pull-type, isolation exercise which works primarily your biceps, but also trains muscles in your forearms and shoulders to some degree, as well.

How to do the bicep curl

1. Load the bar up with light to moderate weight (weight that you can manage for 8-20 reps).

2. Grab the bar with a roughly shoulder width underhand grip and stand upright with a shoulder width stance.

3. With slightly bent knees and a braced core, curl the bar out infront of you and bring it towards your chest.

4. Lower the bar in a controlled manner until your arms are perpendicular to the floor.

5. Take a deep breath and repeat the movement

Seated Dumbbell Curl

The seated dumbbell curl is a great exercise to isolate each individual bicep. Unlike the barbell curl, where you use both your arms to lift the weight, curling with the dumbbell allows you to stress and isolate each individual bicep without relying on the other arm. Performing this exercise seated ensure that you do not use your legs or lower back to lift the weight.

How to do the seated dumbbell curl

1. Holding a dumbbell in each hand in an underhand grip (palms facing away from you) with arms extended directly in front of your body, plant both feet on the floor hip-width apart. This is your starting position.

2. Inhale. Exhale. Bend your elbows to bring the dumbbells in towards your chest, ensuring that your elbows remain in close contact with the sides of your body.

3. Inhale. Extend your elbows to lower the dumbbells and return to the starting position. Repeat for the specified number of repetitions.

Cable Curl

1. Connect the rope attachment and set the cable pulley at the bottom of the pole. Turn to face the cable pulley. Standing a half-step away, plant both feet on the floor slightly further than shoulder-width apart. Place both hands on the rope with a neutral grip (palms facing inwards) and find a neutral standing position, holding the rope directly in front of your body with arms extended. This is your starting position.

2. Inhale. Exhale. Bend your elbows to bring the rope up to your chest, ensuring that your elbows remain in close contact with the sides of your body.

3. Inhale. Extend your elbows to return to the starting position. Repeat for the specified number of repetitions.

Here is a workout to try:

Back

1. Single arm dumbbell row: 4 sets 12-15 reps

2. Lat pull-down: 3 sets of 12-15 reps

3. Barbell row: 3 sets 8-12 reps

Biceps

1. Barbell curl: 4 sets of 12-15 reps

2. Incline seated dumbbell curl: 3 sets of 12-15 reps each arm