Best Biceps workout: Health Benefits, Types, How to Do?

Biceps workout is a most important exercise to make your arm more powerful and stronger. It is most popular mass exercise in the gym.

When strengthening the upper body, it is important to perform exercises targeting specific muscles, such as the triceps, the shoulders, and everybody’s favorite: the Biceps muscle. To keep your workouts interesting and challenging, find different ways to work on the biceps.

What is the function of the biceps muscle?

The biceps muscle is situated d in the front part of the upper arm. It has two heads, one is short and the other is a long heads which combines make a biceps muscles. It works together as a flexor of the elbow and supinator of the forearm. This is the main muscle of elbow flexion. Bicep stretches are a perfect way to complement your upper-body workout.

This muscle is more important for pulling, pushing and lifting. This will help you to fulfill your daily routine. so you have to strengthen this muscle for a better arm.

Health benefits Biceps workout:

• Helps to Activates biceps muscle
• Great for building biceps peak
• Helps to Strengthens the arms
• Helps to Improves forearm grip and strength
• Helps to fulfill daily tasks.
• Helps to improve muscle mass.
• Improve muscle function
• Improve flexibility
• Increases range of motion
• Lower the risk of injury
• Improve athletic performance

Biceps workout can divided into two main categories:

• Biceps strengthening exercise
• Biceps Stretching exercise

Biceps strengthening exercise

Biceps Curls Exercise

How to do it?

This is the popular exercise which targets your biceps muscle. For this, you need a pair of dumbbells.

For this exercise you have to Stand with hip-feet width apart, abdominal is engaged as you grab medium or heavy dumbbells in front of your thighs.
Your Palms should be faced forward. Contract the biceps muscle and flexed the elbows, curling the weights up towards your shoulders.
Your elbows should be stationary and only bring the weight as much as you can lift without moving the elbows.
Gradually lower down the dumbbell, keeping a slight flexion in the elbows at the end.
Repeat for 2 to 3 sets of 10-15 repetitions.

Barbell Bicep Curls

How to do it?

The barbell bicep curl is a good way to work both heads of the biceps with more weight than we can typically handle with dumbbells.

For this exercise you have to stand with hip feet apart, abdominals engaged as you hold the barbell in front of the thighs, the palm should be facing up.
Contract the biceps and flex the elbows, curling the barbell up towards the shoulder.
Your elbows should be stationary and only bring the barbell as much as you can lift without moving the elbows.
Slowly lower the barbell, keep a slight flexion in the elbows at the bottom.
Repeat for 2-3 sets of 10-15 repetitions.

Incline Bicep Curls on the Ball

How to do it?

There have not many ways to change a bicep curl, but one way to make the exercise a bit more challenging is to do them on an incline.
You can do this on an incline bench or exercise ball.
Because you are at an incline, you will have to work a bit harder against gravity, so you may want to use a low weight.

For this exercise, you have to Sit on the ball with the barbell resting on your thighs.
Slowly move your feet forward until you are at an incline with the ball supporting your back, weights hanging down with palms facing outward.
Flex the elbows and bring the barbell towards the shoulder without swinging the arms.
Now Lower the weight down, keeping a slight flexion in the elbow at the bottom of the movement.
Repeat for 2-3 sets of 10-15 repetitions.

Bicep Curls With Alternating Arms

How to do it?

If you are looking for a simple way to change your bicep exercises, try alternating Bicep Curls.
By alternating the arms, you change the exercise just a bit and may be able to use heavier weights than you use in a regular curl.
Because a single-arm gets a bit of a rest while the other one works, you may find heavier weights a better choice.

For this exercise you have to Stand with hip-feet width apart, abdominals engaged as you grab medium or heavy dumbbells in front of your thighs.
Your Palms should be facing forward. Contract the biceps and flexed the left elbow, curl the dumbbells up towards the shoulders, your elbow should be stationary.
Lower the dumbbell, keep slight flexion in the elbow o keep tension in the muscle.
Repeat this movement with your right arm, continue curl for alternating arm for 2 to 3 sets of 8 to 12 repetitions.

Preacher Curls on the Ball

How to do it?

The preacher curl is just one variation of the basic bicep curl.
By placing your arms at an angle, you challenge both heads of the biceps muscles so you may need to use low weight with this move.
In this variation, a ball is used to create the angle but you can also do this movement on a preacher bench.
If you have any elbow issues, you may want to skip this exercise.

For this exercise, you have to hold the dumbbells and kneel in front of the ball and drape yourself on the ball and both arms are parallel to one another.
Slowly lower the weight until your arms are fully extended.
Engage the biceps muscles to raise the weights until the forearms are vertical to the back of the upper arm. Repeat for 1 to 2 sets of 10 to 20 repetitions.

Hammer Curl

How to do it?

Like the all curl variation, the hammer curl also targets the biceps muscles. But in this your hands are rotated, the forearms also get a bit more attention in this exercise.
Changing the hand position it can also make this exercise challenging differently, so you can do these in combination with regular curls or barbell curls to target the full range of the biceps and the forearms.

For this exercise, you have to stand with feet hip-width apart, abdominals engaged as you hold a medium to heavyweight in front of the thighs. both palms face each other. Contract the biceps to curl the dumbbells towards the shoulder.
Your elbows should be stationary and only bring the weight as much as you can lift without moving the elbows.
Slowly lower down the weight, keep slight flexion in the elbows at the bottom.
Repeat for 2 to 3 sets of 10 to 16 repetitions.

Concentration Curls

How to do it?

Its name implies the movement. you have to concentrate on your form.
This is a great workout for the biceps to increase blood flow to the muscle.

For this exercise, you have to take a sitting or kneeling position and grab the dumbbell in your left hand.
Bend forward, your abdominals should be engaged, and prop the left elbow against the left thigh.
Contract the biceps muscle curl the hands towards the shoulder without moving the elbows.
You do not have to touch your shoulder.
Lower the weight down and repeat for 2 to 3 sets of 10 to 15 repetitions on both sides.

Barbell Concentration Curl

How to do it?

In this, you are in a bent-over position, which shortens the range of motion and requires the abdominals and back to work harder to keep you stable.
Because the range of motion is short, you will feel this exercise, so start with a lighter weight if you are new to this exercise.

For this exercise, you have to sit n a chair or on a bench and hold a medium-size barbell with hands about shoulder-width apart.
Now bend over, back should be flat and abdominals engaged, and prop the elbows on the inside of the thighs. start the movement with arms extended, barbell hang down to mid-shin.
Contract the biceps to curl the weight up as high as you can (in this shorter range of motion is used) now lower the weight down, keep slight flexion in the elbows on the inside of the thighs.
Repeat for 2 to3 sets of 10 to 20 repetitions. The back should be straight throughout the movement.

One-Arm Preacher Curl on the Ball

How to do it?

The preacher curl is the best exercise for isolating the biceps muscles.
By resting your arm on a preacher bench or exercise ball, you take the momentum out of the movement, allowing the biceps to do all the work.
If use a ball for this exercise, then practice with your positioning until you feel supported and able to do exercise in good form throughout the exercise then only use it.

Place a medium to heavyweight on the ground in front of you and roll forward on the ball so that the trunk is supported.
Extend the left arm over the ball and hold the dumbbell, keeping the back of the arm resting against the ball.
Take care not to hyper extend the elbow here.
Make sure you are forward enough on the ball that you can safely reach the dumbbell. Contract the biceps to curl the dumbbell up toward the shoulder, your wrist should be straight.
Lower back down, without locking the elbow joint, and repeat for 2-3 sets of 10-16 repetitions on each side.

Cable Curl

How to do it?

For this exercise you need a cable curl machine for the exercise instead of dumbbells and kettle bells.
In this variation there has many different hand positions to build your biceps strong .
When cable handles are used, you adjust standard underhand grip, overhand grip, or hammer grip.
There all are also straight bar and EZ bar cable attachments in this machine.
The angle of the curl will be adjustable in this. A high cable curl position will work your front deltoids and upper pectorals as the upper arm will be hold parallel to the floor with an external rotation of shoulder joint to contract biceps brachii muscle during elbow flexion.
On another side, a low cable curl grip need for slight pinch in your upper back to retract shoulder blades and keep chest open during curl.

Zottman Curl

How to do it?

This variation of curl is mostly done with dumbbells, kettle bells, or bands.this variation is requires rotation from wrist.
you have to Start this with a standard curl like palms up.
when you bend elbow, and bringing the weight toward the shoulder, your palms rotate away, contract forearm muscles.
when arm straight,you have to rotate wrists back to the supinated position for next repetitions.
For this variation i will suggest a lighter weight to protect the lower arm muscles.

Types of Biceps stretching exercise

There are various types of biceps stretching:

• Shoulder extension with a cane
• Biceps stretch sitting on a chair
• Bilateral biceps stretch
• Biceps stretch with tubing
• Biceps stretch in lying
• Assisted biceps stretch lying
• Standing biceps stretching
• Seated biceps stretching
• Doorway biceps stretching
• Wall bicep stretching
• Horizontal arm extensions
• Horizontal hand rotations

Shoulder Extension with a cane

How to perform– Take a standing position. Use a cane to do this stretching. one end of the cane hold my left hand and the other end by right hand, so the left biceps feels a stretch.
Now keep your left elbow straight and use your right arm to push the left arm backward with a cane.
Hold the end position for 10-15 seconds and back to starting position.
Repeat this motion 5-6 times.
Now perform this on the right hand.

Biceps stretch sitting on a chair

How to perform– Take a sitting position on a chair. Place your palms on a chair in a flat position and your fingers are signaling backward.
Slowly bend backward until you feel a stretch in the front side of your arm.
Hold the ending position where you felt stretched for 10 seconds.
Repeat this stretching 8 -10 times.

Bilateral biceps stretch

How to do – This exercise is performed in a standing position. Place your arms straight and your fingers are interlaced.
Now, start raising your arms upwards in front of you until they reach the overhead position.
Then hold the position where you feel stretch for 10 seconds.
Repeat this motion 8-10 times.

Biceps stretch with tubing

How to do – Start with a standing position with arms forward and straight, so palms facing downward.
Hold both ends of tubes in your hands and sweep up.
Take an overhead position with tubing then behind back and elbow is straight.
Hold that stretch for 10 seconds and repeat 8-10 times.

Biceps stretch in lying

How to do – Take a supine position. Put a folded towel under your arm, slightly above the elbow.
The arms are slightly away from your body and palms are facing upward.
Now relax and lose your hands to fall with the gravity pull.
You can feel stretch in front of your arm.
Hold that stretch for 10 seconds and repeat 8-10 times.

Assisted biceps stretch lying

How to do – Take a prone position with both hands behind your back with fingers are interlaced.
Now you need one partner to raise your hands upward until you feel stretched in front of your arm.
Hold it for 10 seconds and repeat it 8-10 times.

Standing biceps stretching

To do this stretching: Stand straight and interlace your hands behind your back at the base of your spine.
Now slowly straighten your arms and turn your palms downward.
Then raise your arms upward as much as you can.
When you felt stretched, stop and hold it for 1 minute.
Repeat for 1 -3 times.

Seated biceps stretching

To do this stretching: Take a long sitting position on a floor. Then bend your knees, so your feet are flat on a floor in front of the hips.
Now place your hands on the ground behind your back with fingers pointing away from the body.
Equally distribute your body weight between your arms, feet, and buttocks.
Slowly move your buttocks forward without moving your palms.
If you feel stretched in front of your arms then hold the position for 30 seconds.
Return to your beginning position and take a rest for a few seconds.
Repeat it 2-4 times.

Doorway biceps stretching

To do this stretching: Stand in a doorway with your right hand holding the doorway at your waist level.
Take a step forward with your right foot and bend the knee, then transfer your weight forward.
You can feel a stretch in your right arm and shoulder while keeping your elbow slightly bending position.
Hold it for 30 seconds and repeat on your left side.

Wall bicep stretching

To do this stretching: Press your right palm against a wall or steady object.
Slowly rotate your body away from a wall.
You feel a stretch in your right arm, chest, and shoulder.
Hold it for 30 seconds and repeat it on the left side.

Horizontal arm extensions

You can perform this stretch in a standing or sitting position. This stretch combines active motion with stretching.
To do this stretching: Extend or abduct your arms out to your side, so they are parallel to the ground.
Now turn the thumbs downward so the palms are facing behind you.
Hold it for 30 seconds. Now pulse the hands backward and forward for 30 seconds.
Do it for 2-3 sets and gradually increase holding time.

Horizontal hand rotations

This stretching gently stretches your biceps muscle.
To do this stretching: Stand straight with your arms abducted forward up to 90 degrees, palms facing to the floor.
Now do the forward rotation of shoulders by turning the thumbs downward.
Then return to your starting position.
Again rotate your shoulders, but this is a backward rotation by turning the thumbs upward.
Return to the beginning position.
Perform 2-3 sets for 1 minute.

Common Mistakes done during the Biceps stretching

Avoid some common mistakes for effective and safe stretching:

Arching/Rounding the Back– Arching or rounding your back indicates bad posture during the movement. Focus on proper body mechanics and spinal awareness to perfectly stretches the biceps.
Overstretching– Overstretching can increase the chances of muscle injury. Do the movement by stretching to a point of tension, not pain. This will increase your stretching benefit, lower the chance of potential injury, and promote a good experience.
Bouncing During the Movement– The bicep stretch is not bouncing but this is a controlled motion that includes a static stretch. It is suggested to avoid ballistic stretching because the muscles/tissues are more prone to injury.
Assure You’re performing The Right Exercise: Assure with your therapist before starting a stretching exercise, if you are doing right or wrong to avoid another muscle injury.
Issues With Over-Extension: If you are feeling any discomfort or pain during the stretching exercise, then stop right there because you may do incorrectly causes injury.
Equipment Safety: When using an elasticated resistant band use precaution, to assure it doesn’t snap back to you and hit you in the face.

When did you not do Biceps workout?

• If your physician advised you to take a rest.
• If you are recently injured.
• If you feel pain during this exercise.
• If your arm bone is fractured.