Best 7 Bicep Exercises To Grow Size

Today, I am going to tell 7 bicep exercises.This is one of the great exercises session which I love to do. But I have seen most of the people doing biceps workout most of the time.

They also look for a quicker way to grow their biceps size and they miss other parts of the body. To grow your biceps you have to hit with every angle as well as don’t hit biceps every day or on an alternate day.

Preferably hit your biceps muscle once in a week to see better result involving other muscle groups. Remember each and every muscle his own importance, give importance to your other muscles as you give your biceps.

Most of the people talk about the bicep exercises, they don’t talk about the anatomy of the biceps muscle, even they know in some cases.

Even several people don’t know which part of the exercise they are doing, what is the effect on biceps of that specific exercise. That is the only reason they’re not able to build the size of biceps. I am going to share best-7 bicep exercises that you must add to your workout regimen.

Bicep exercises, best biceps exercises,dumbbell bicep exercises
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1. Biceps Brachii has two head-long and short

Short Head starts with the upper side of glenoid and long head starts with the coracoid process and attach with radius. The biceps brachii helps to flex the elbow in supinated position, where your palm position is facing towards the ceiling.

2. Brachialis- The brachialis is called outer muscle of biceps it lies beneath the biceps and assists in flexing at the elbow

3. Brachioradialis- Basically, brachioradialis is a manly muscle of the forearm that flexes the forearm at the elbow some exercises that you should perform on bicep day in order to get the maximum benefit.

1.Biceps Dumbbell  Curl

dumbbell exercises

This is the typical dumbbell curl but if you are a beginner, start with lighter weights. To perform, stand with your feet grab the pair of dumbbells tight your core, hip hinge and lift the dumbbells keeping your elbow slightly away from your side and squeeze at the top, lower down the dumbbells at the count of 5 seconds, while lifting exhale, lowering inhale.

Ensure that don’t move your body. Primary Muscle (Both heads of Biceps) Secondary Muscles (Brachialis and Brachioradialis) 3-4 sets of 8-12 reps.

2.Concentration Curl

dumbbell concentration

The concentration curl is one of the best moves to isolate the biceps muscle. Sit on a bench with your feet strongly on the floor, lean your back slightly bend and place arm inside of your thigh.

Put your right hand on the right knee for stability. Lift the dumbbell with nice and controlled tempo squeeze at the top while exhaling, slowly lower down while inhaling at the count of 5 in order to get maximum burn inside the muscle and repeat on the left side.

Muscles involved Primary Muscle ( Brachialis) Secondary (Brachioradialis. 3-4 sets of 10-12 reps

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3.Preacher Curl

Bicep exercises, best bicep workout

Similar to concentration curls, preacher curls can eliminate any momentum by swinging and twisting and keep your focus on your biceps. You will get a proper stretch at the bottom of your biceps.

You can use EZ bar or regular if you are not comfortable with a straight bar to go with EZ bar. To perform grab the bar with both hands using an underhand grip, palm facing upward.

Slowly bring the bar up to the top and hold for 1 second, then lower down with nice and controlled tempo while exhaling and inhaling.

Muscles involved- Primary Muscle-(Short head of biceps) Secondary Muscles-(Brachialis and Brachioradialis) 3 sets of 8-12 reps.

4.Incline Dumbbell Hammer Curl

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The incline bench position increases the stretch on long-head of the biceps and also locks your body against the bench so that you cannot cheat while lifting a weight.

Simply, Sit on the bench firmly keeping your core tight and chest up, grab the dumbbells from the floor and place the arm in front of the body, bring it up to the side chest and squeeze at the top, lower down with a steady and controlled position at the count of 5 sec. While lifting exhale, lowering down inhale. 3-4 sets of 10-12 reps

Muscles involved- Biceps brachii, Brachialis, and Brachioradialis

5. Incline Biceps Curl

Incline biceps curl

This exercise also stretches the long head of the biceps. In this movement, the more horizontal you set your bench position, the more your long-head will stretch.

Also, this is mainly considered to grow the peak of the biceps. This exercise will be performed similarly as above but the difference would be of hands. See the image. Reps 3-4 sets of 8-12

6.Zottman Curl

Zomata Curl

This is kind of new exercise for some people. In this movement, you will firmly hold the dumbbell in each hand and keep your palms up in supinated and pronated, then lower down your weight with a pronated grip, repeat with starting position.

It targets your biceps brachii and brachioradialis. Do 3-4 sets of 10-15 reps. Give your workout a free move with this to hit.

Increasing muscle size or decreasing muscle size it thoroughly depends upon your nutrition, intensity, rest, and consistency.

If you incorporate these bicep exercises with proper nutrition, then it will turn out to be successful. To with a diet plan.

7. Overhead Cable Curl

Overhead Bicep Curl

This is not too hard to perform. You need to set a weight that is comfortable on each side of the pulley machine. Make sure that both weights are the same on each side.

Now, adjust the height of the pulley machine on each side and make sure that they are set at a height higher than that of your shoulders.

Simply, stand in the middle of both sides and use your underhand grip palms facing towards the ceiling to grab each handle.

Also, your arms must be fully parallel and extended to the floor with your feet positioned shoulder with apart from each other.

Now, while exhaling, squeeze the biceps on each side as long as your biceps and forearms touch, and while inhaling, move your forearms straight back to the starting position.

Repeat the same for 3-4 sets of 10-12 reps.

Duration-30 minutes
Equipment-Dumbbells, Road 


These bicep exercises could be helpful when you follow your proper nutrition, rest, intensity, and correct form. You can only make it best when you follow these rules properly and religiously.

Remember, you don’t have to perform all the exercises at once. Pick any 3 to 4 exercises to get a better result.

These are my best 7″ bicep exercises” If you like this post don’t forget to share and share your thoughts what are your best exercises out of these?

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About Manish Upadhyay

My health paradise is committed to bringing some change and awareness in human life about Health and Fitness related info based on science. Here i will provide you about workouts tips, medical conditions, lifestyle and fitness news articles, much more. Stay tuned!

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