5 Best bicep building workouts you must try

By  ,  Onlymyhealth editorial team
Jul 03, 2017

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Quick Bites

  • Biceps is first thing of a man's body that people notice.
  • Fitness equipment are used to train arms.
  • Barbell Curls is one effective techniques.

Bigger upper arms, biceps and triceps are a goal that most gym-goers have in common. It is considered to be the first thing of your body that people notice, making you stand out from the crowd.



Most fitness enthusiasts use equipments such as barbells, dumbbells and weight machines to train their arms. But, you can also perform a challenging arm workout without the fitness equipment.

Have an oversized desire for big biceps? Below are five effective workouts to go about it.

Alternate Hammer Curl /Neutral Grip Bicep Curl/ Dumbbell Curl with Neutral Grip

  • Hold dumbbell in each hand at arm’s length.
  • Stand up with your torso upright. The elbows must be close to the torso.
  • The starting position will be palms facing torso.
  • Curl the right weight forward while contracting the biceps and holding the upper arm stationary.
  • Continue until dumbbells are at shoulder level as you breathe out.
  • Hold the position for a second.
  • Bring the dumbbells back to starting position as your breathe in.
  • Repeat the exercise with the left hand.
  • Continue the movement in this manner for the recommended amount of repetitions.

Barbell Curls

  • Stand upright while holding a barbell at a shoulder-width grip.
  • The palm should face forward and the elbows should be close to the torso.
  • Hold the upper arms stationary, curl the weights forward as you breathe out.
  • Hold the position when the bar is at shoulder level and squeeze the biceps.
  • Bring barbell back to starting position as your breathe in.

Dumbbell Alternate Bicep Curl/ Alternating Dumbbell Curl

  • Hold a dumbbell in each hand, held at arm’s length in a standing position.
  • The palms should be facing your thighs.
  • Hold the upper arm and curl the right weight as you rotate the palm of the hands until they are facing forward.
  • Contract the biceps further until the dumbbells are at shoulder level as you breathe out.
  • Hold the contracted position for a second.
  • Bring the dumbbell back to the starting position as your breathe in.
  • Repeat the movement with the other hand.

Split-jack Curl

  • Hold a pair of dumbbells at your sides.
  • Position left leg forward, while curling the weights to your shoulders.
  • Hold the position for a second.
  • Land right leg forward and repeat the exercise.

One Arm Dumbbell Preacher Curl/ One-Arm Preacher Curl/ Single-Arm Preacher Curl

  • Hold a dumbbell with the right arm.
  • Place the upper arm on top of the preacher bench or the incline bench.
  • Hold dumbbell at shoulder length.
  • Lower the dumbbell until your upper arm is extended as you breathe in.
  • Use the biceps to curl the weight up until the dumbbell is at shoulder height as you breathe out.
  • Hold position for a second.
  • Switch arms and repeat.


Images: Shutterstock 


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  • Amrit26 Sep 2013

    I have been trying to pump my biceps and it seems that I found just the right place to increase my knowledge on how I can have amazing masculine arms. The tips here are great and I know they will work because I have had a word with my trainer and he was amazed about my knowledge in it. I would like to thanks you guys for sharing this!

  • Deepak26 Sep 2013

    Your biceps have two functions: to bend your elbows and supinate your forearms. Training arms with weights and other fitness equipment produce fast results.

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