Top 10 Exercises for Biceps Day- Friday

1. Alternating Incline Dumbbell Curl

If you really want to add some size to that bicep bulge, one of the best bicep exercises to test out is the Alternating Incline Dumbbell Curl. This variation helps to strengthen the upper section of your biceps brachii, helping you to achieve that large muscle growth you’ve been chasing. To perform the Alternating Incline Dumbbell Curl properly;

  1. On an incline bench, lie back with a dumbbell in each hand and palms facing forward.
  2. Keeping your elbow and shoulder stationary, slowly lift one weight to the front of your shoulder.
  3. Pause, squeezing your bicep at the top.
  4. Slowly reverse the movement to return to start.
  5. Repeat on the opposite side.

2. Seated Alternating Hammer Curl

While not necessarily the most well-known bicep exercise, the Hammer Curl is a favourite among bodybuilders and strongmen alike. This Seated Alternating Hammer Curl variation allows you to focus on each arm individually, concentrating on singular growth and isolation. Put simply, the Hammer Curl allows you to switch muscle groups, strengthening your biceps brachialis, a deeper muscle that will aid in overall strength and shape. To perform a Seated Alternating Hammer Curl;

  1. Sit on a 90-degree bench with a dumbbell in each hand, palms facing in toward your body and arms extended straight toward the floor.
  2. Keeping your elbow and shoulder stationary, slowly lift one weight to the front of your shoulder.
  3. Pause, squeezing your bicep at the top.
  4. Slowly reverse the movement to return to start.
  5. Repeat on the opposite side.

3. Standing Reverse Barbell Curl

You definitely would have attempted a Barbell Curl at some point in gym, however, incorporating a reverse grip can significantly bolster your bicep workout. When you curl a weight with an overhand grip, you put further strain on the often underused brachioradialis. The Standing Reverse Barbell Curl is a great way to get your bicep muscles working, but remember, you don’t need to go heavy with these ones. Light weights will definitely do the trick. To perform Standing Reverse Barbell Curls;

  1. Stand with feet shoulder-width apart, arms straight to the floor, shoulders back, while holding a barbell with both hands.
  2. Keeping your elbows and shoulders stationary, slowly lift the weight to the front of your shoulders.
  3. Pause, squeezing your biceps at the top
  4. Slowly reverse the movement to return to start.
  5. Repeat on the opposite side.

5. Standing Cable Curl

Forget what you think you know about cable-work. Cables are actually a great way to work out different sections of your body, in particular, the bicep brachioradialis. The Standing Cable Curl allows you to keep consistent resistance, increasing the strain on your muscles and giving you a far more efficient bicep workout. To perform Standing Cable Curls;

  1. Stand with feet shoulder-width apart facing a cable machine with the machine’s handle on the lowest setting.
  2. Hold the handle with both hands palm facing forward and arms extended straight to the floor.
  3. Keeping your elbows and shoulders stationary, slowly lift the weight to the front of your shoulders.
  4. Pause, squeezing your biceps at the top
  5. Slowly reverse the movement to return to start.
  6. Repeat on the opposite side.

6. Standing Barbell Curl

Once you’ve got the more complex curl variations out of the way, you should return back to the old faithful. The Standing Barbell Curl is traditionally the most common bicep exercise, and for good reason. Barbells allow you to work both arms simultaneously and evenly, which is great for stability and control. To perform a Standing Barbell Curl;

  1. Standing tall, hold the barbell with a wide, underhand grip.
  2. Starting with the bar at hip height, squeeze your core and contract your biceps to curl the bar up to shoulder height.
  3. Keeping your elbows and shoulders stationary, slowly lift the weight to the front of your shoulders.
  4. Pause, squeezing your biceps at the top
  5. Slowly reverse the movement to return to start.
  6. Repeat on the opposite side.

7. Seated Cable Row

This may seem like more of a back exercise than one of the best bicep exercises, however, it’s the upright position that really takes the Seated Cable Row over the top. When you sit and row, your biceps are in the direct line of the pull, meaning they have to work harder to maintain stability. To perform Seated Cable Rows;

  1. Placing your feet on the platform with knees slightly bent, sit at a seated cable row station.
  2. Hold a V-bar with your palms facing each other.
  3. Pull your shoulders back as you pull the bar toward your torso.
  4. Squeeze, before slowly returning back to the starting position.

8. Bent Over Row

Similarly, the Bent Over Row activates the bicep and upper body muscles due to its ‘pull’ movement. For this bicep exercise, it pays to add a bit more weight and try to go heavy. To perform the Bent Over Row;

  1. Hold a barbell at arm’s length with your hands just beyond shoulder-width apart.
  2. Bend at your hips and knees, tensing your core for stability.
  3. Pull the bar to your ribcage.
  4. Pause, and then lower back to the starting position.

9. Concentration Curl

An isolated bicep exercise, the Concentration Curl allows you to focus solely on building significant muscle mass to the core section of your upper arm. You will need a dumbbell for this one and while going heavy is always helpful in building muscle, it pays to do as the name suggests and concentrate on the contraction. To perform a Concentration Curl;

  1. Sit on the bench and spread your legs.
  2. Rest the arm holding the dumbbell on the same side leg, just below the knee, with the weight hanging between your legs.
  3. Place your off-hand on your thigh to keep your torso upright and stable.
  4. Curl the weight up.
  5. Pause, squeezing your biceps at the top
  6. Slowly reverse the movement to return to start.
  7. Repeat on the opposite side.

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