Muscular biceps are the epitome of strength. For many people muscles are about aesthetics, but of course having strong arms is undoubtedly very useful. In this blog, we share the best exercises for your biceps. If you don't fully understand the explanation or if you would like to see an image, search for the exercise in the Basic-Fit app.
Make sure that you don't do the same exercises every training session. You might want to put together a plan where you alternate between different exercises. This creates the best muscular impulses and the best results.
1. Biceps curl standing alternated
The dumbbell curl is the most familiar biceps exercise. It is a good isolation exercise, which means that you are only training one muscle group at a time. This exercise is relatively simple to do. We explain the standing version.
• Stand up, take a dumbbell in each hand and make sure that the palms of your hands are facing inwards.
• Tense your stomach muscles and glutes, breathe in and lift the weight up by tensing your biceps. Turn your wrist outwards, before your lower arm is horizontal.
• When the dumbbells are raised, tense your biceps a bit more. While breathing out, carefully lower the weight.
2. Hammer curl
With the hammer curl, you are training your upper arm radial muscle. The exercise is very similar to the previous exercise. The difference is the position of the wrists. With the hammer curl, you keep the palms of your hands facing each other, instead of facing up.
3. Concentration Curl
The concentration curl is a classic biceps exercise, in which you isolate your biceps.
• Sit down on a fitness bench with a dumbbell and lean forwards.
• Place your elbow against the inside of your thigh.
• Raise the weight and tense your biceps at the top.
• Carefully lower the dumbbell.
With the chin-up compound exercise, you train your back muscles as well as your biceps.
• Hang on the pull-up bar, with your arms shoulders-width apart. The palms of your hands are facing your face and your thumbs are pointing outwards.
• Then tense your stomach muscles and glutes, breathe in and move your shoulder blades towards each other.
• Pull yourself up until your chin is by the bar and carefully lower yourself down again.
5. Preacher curl
The preacher curl is done on a fitness bench, where you place your arms over a support. You have the dumbbells in your hands.
• Go and sit on a fitness bench, put your arms on the cushion. Hold tightly onto the weights, with the palms of your hands facing up.
• Bend your arms so that you lift the weights up. Stop when your arms reach 90 degrees.
• Lower the weight, making sure not to stretch your arms fully.