Best Bicep Workouts

What does everyone want to show off after years of training in a gym? GUNS! Everyone wants huge bulging biceps that peak like you have a softball under your skin. Try these bicep workouts for huge gains!

Anatomy Of The Biceps

 Biceps Brachii:

The biceps brachii is a muscle on the upper arm that acts to flex the elbow. It is given the name biceps because it has two heads, and brachii comes from the Latin word for arm.
The short head of the biceps attaches to the coracoid process of the scapula. The tendon of the long head passes into the joint capsule at the head of the humerus, and attaches on the scapula at the supraglenoid tubercle.
Distally, biceps attaches to the radial tuberosity, and because this bone can rotate, the biceps also supinates the forearm. The biceps also connects with the fascia of the medial side of the arm, at the bicipital aponeurosis.

 Brachialis:

The brachialis muscle is the main flexor of the forearm. It arises from the distal, anterior half of the humerus and the intermuscular septa. It inserts into the coronoid process and tuberosity of the ulna over the elbow joint.
Here is an anatomy picture with each of the upper arm muscles:
 

Bicep Exercises

Here are the most common bicep exercises along with how to perform each exercise:

 Standing Barbell Curls:

Standing barbell curls are a basic movement that work the biceps and forearms. Grab a barbell with an underhand grip. Stand with your feet shoulder width apart. Let the barbell hang in front of you at arms length. Keep your elbows close to your torso at all times.
Moving only your forearms, use your bicep strength to curl the barbell up to shoulder level. Hold this position for a second to maximize the peak contraction in the biceps. Slowly lower the barbell to the starting position. Repeat.

 
 Click Image To Enlarge.
Barbell Curls.

Tips:


• Do not lift excess weight and use momentum to swing the barbell up.
• Use a lighter weight and keep the movement slow and controlled.
• For variety you can use different types of barbells (i.e. an ez curl bar) to work the muscles at different angles.
• You can also do this exercise with a bar attached to a low cable pulley.

 Standing Dumbbell Curls:

Standing Dumbbell Curls are similar to the barbell curl. It works the biceps and forearms. Grab a pair of dumbbells. Stand with your feet shoulder width apart. Let the dumbbells hang at arms length on each side of your body. Keep your elbows close to your torso at all times.
Moving only your forearms, use your bicep strength to curl the dumbbells up to shoulder level. Rotate your hands so that your palms are facing upwards at the top. Hold this position for a second to maximize the peak contraction in the biceps. Slowly lower the dumbbells to the starting position. Repeat.

 
 Click Image To Enlarge.
Standing Dumbbell Curls.

Tips:
• Do not lift excess weight and use momentum to swing the dumbbells up.
• Use a lighter weight and keep the movement slow and controlled.
• For variety you can do this exercise with one arm at a time.

 Dumbbell Hammer Curls:

Dumbbell Hammer Curls are similar to the dumbbell curl. It works the biceps, brachialis, and forearms. Grab a pair of dumbbells. Stand with your feet shoulder width apart. Let the dumbbells hang at arms length on each side of your body. Keep your elbows close to your torso at all times and keep the palms of your hands facing each other.
Moving only your forearms, use your bicep and forearm strength to curl the dumbbells up to shoulder level. Do not rotate your hands as you curl the dumbbells. Hold the top position for a second to maximize the peak contraction in the biceps. Slowly lower the dumbbells to the starting position. Repeat.

 
 Click Image To Enlarge.
Dumbbell Hammer Curls.

Tips:
• Do not lift excess weight and use momentum to swing the dumbbells up.
• Use a lighter weight and keep the movement slow and controlled.
• For variety you can do this exercise with one arm at a time.

 Incline Dumbbell Curls:

Incline Dumbbell Curls are similar to the standing dumbbell curl. It works the biceps and forearms. Grab a pair of dumbbells. Sit back on an incline bench with your feet shoulder width apart. Let the dumbbells hang at arms length on each side of the bench behind your body. This exercise isolates and stretches the biceps more then standing dumbbell curls so you will have to use less weight.
Moving only your forearms, use your bicep strength to curl the dumbbells up to shoulder level. Hold this position for a second to maximize the peak contraction in the biceps. Slowly lower the dumbbells to the starting position. Hold this position for a second to really stretch the biceps. Repeat.

 
 Click Image To Enlarge.
Incline Dumbbell Curls.

Tips:
• Do not lift excess weight and use momentum to swing the dumbbells up.
• Use a lighter weight and keep the movement slow and controlled.
• For variety you can do this exercise with one arm at a time.

 Preacher Curls:

Preacher Curls isolate the biceps. Secondary stress is applied to the forearms. Sit on a preacher bench with your upper arms lying flat on the pad, palms of your hands facing up. Have a training partner hand you a barbell.
Lower the barbell until your elbows are almost straight and you feel a good stretch in the biceps. Moving only your forearms, use your bicep strength to curl the barbell up to shoulder level. Slowly lower the barbell back to the starting position. Hold this position for a second to really stretch the biceps. Repeat.

 
 Click Image To Enlarge.
Preacher Curls.

Tips:
• Since this is an isolation exercise use lighter weights and really focus on using perfect exercise form.
• For variety you can do this exercise with dumbbells instead of a barbell.
• You can also do this exercise with a bar attached to a low cable pulley.

 Dumbbell Concentration Curls:

Dumbbell Concentration Curls isolate the biceps and are good for getting a peak contraction in the muscles. Sit at the end of an exercise bench with your legs spread. Reach down between your legs and pick up a light dumbbell with one hand. Brace your elbow against your knee and fully straighten your arm. Place your other hand on your opposite leg to support your upper body.
Moving only your forearm, use your bicep strength to curl the dumbbell up to shoulder level. Hold this position for a couple of seconds to maximize the peak contraction in the biceps. Slowly lower the dumbbell to the starting position. Repeat for the desired number of reps. Do the same for your other arm.

 
 Click Image To Enlarge.
Dumbbell Concentration Curls.

Tips:
• Since this is an isolation exercise use lighter weights and really focus on using perfect exercise form.
• You must make sure you use proper form not only to help prevent injuries but to also make sure you aren't cheating yourself out of lean mass gains by using incorrect form and by bringing other muscles into the lift.

Since everyone is different, not every exercise mentioned will work for everyone. The best thing to do is to try different exercises and see what works for your body. Some people find that working the muscle directly (specific bicep exercises) gives them the best gains while others find that working it indirectly (working the back muscles which uses the biceps in the exercise as well) they get the best gains.