10 best biceps exercises for building strength and tone | Hindustan Times
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10 best biceps exercises for building strength and tone

Updated On Mar 14, 2023 12:35 PM IST

For those looking to build bigger and stronger biceps, these 10 exercises are the way to go. From barbell curls to cable hammer curls, these exercises will help you strengthen and tone your biceps. 

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Are you looking for the best exercises to build bigger and stronger biceps? Strengthening your biceps is essential for overall upper-body strength and for performing everyday tasks. Whether you're a beginner or an experienced weight lifter, these 10 exercises will help you build and tone your biceps.(Pixabay) expand-icon View Photos in a new improved layout
Updated on Mar 14, 2023 12:35 PM IST

Are you looking for the best exercises to build bigger and stronger biceps? Strengthening your biceps is essential for overall upper-body strength and for performing everyday tasks. Whether you're a beginner or an experienced weight lifter, these 10 exercises will help you build and tone your biceps.(Pixabay)

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Barbell Bicep Curl: This classic exercise is one of the best for building bicep muscle. Start by standing with your feet shoulder-width apart and holding a barbell in front of your thighs with an overhand grip. Keeping your elbows close to your body, curl the barbell up until your forearms touch your biceps. Slowly lower the barbell back to the starting position.(Unsplash) expand-icon View Photos in a new improved layout
Updated on Mar 14, 2023 12:35 PM IST

Barbell Bicep Curl: This classic exercise is one of the best for building bicep muscle. Start by standing with your feet shoulder-width apart and holding a barbell in front of your thighs with an overhand grip. Keeping your elbows close to your body, curl the barbell up until your forearms touch your biceps. Slowly lower the barbell back to the starting position.(Unsplash)

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Hammer Curl: This exercise is similar to the barbell curl, but it uses a neutral grip. Start by standing with your feet shoulder-width apart and holding a pair of dumbbells with a neutral grip. Keeping your elbows close to your body, curl the dumbbells up until your forearms touch your biceps. Slowly lower the dumbbells back to the starting position.(pinterest) expand-icon View Photos in a new improved layout
Updated on Mar 14, 2023 12:35 PM IST

Hammer Curl: This exercise is similar to the barbell curl, but it uses a neutral grip. Start by standing with your feet shoulder-width apart and holding a pair of dumbbells with a neutral grip. Keeping your elbows close to your body, curl the dumbbells up until your forearms touch your biceps. Slowly lower the dumbbells back to the starting position.(pinterest)

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Chin-Ups: Chin-ups are a great exercise for building upper-body strength. Start by gripping a chin-up bar with an overhand grip. Pull yourself up until your chin is above the bar. Slowly lower yourself back to the starting position(Pexels ) expand-icon View Photos in a new improved layout
Updated on Mar 14, 2023 12:35 PM IST

Chin-Ups: Chin-ups are a great exercise for building upper-body strength. Start by gripping a chin-up bar with an overhand grip. Pull yourself up until your chin is above the bar. Slowly lower yourself back to the starting position(Pexels )

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EZ-Bar Curl: This exercise is similar to the barbell curl but uses an EZ-bar. Start by standing with your feet shoulder-width apart and holding an EZ-bar in front of your thighs with an overhand grip. Keeping your elbows close to your body, curl the EZ-bar up until your forearms touch your biceps. Slowly lower the EZ-bar back to the starting position.(freepik) expand-icon View Photos in a new improved layout
Updated on Mar 14, 2023 12:35 PM IST

EZ-Bar Curl: This exercise is similar to the barbell curl but uses an EZ-bar. Start by standing with your feet shoulder-width apart and holding an EZ-bar in front of your thighs with an overhand grip. Keeping your elbows close to your body, curl the EZ-bar up until your forearms touch your biceps. Slowly lower the EZ-bar back to the starting position.(freepik)

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Incline Dumbbell Curl: This exercise is great for targeting the lower part of your biceps. Start by lying on an incline bench with your feet flat on the floor and a pair of dumbbells in your hands. Keeping your elbows close to your body, curl the dumbbells up until your forearms touch your biceps. Slowly lower the dumbbells back to the starting position.(pinterest) expand-icon View Photos in a new improved layout
Updated on Mar 14, 2023 12:35 PM IST

Incline Dumbbell Curl: This exercise is great for targeting the lower part of your biceps. Start by lying on an incline bench with your feet flat on the floor and a pair of dumbbells in your hands. Keeping your elbows close to your body, curl the dumbbells up until your forearms touch your biceps. Slowly lower the dumbbells back to the starting position.(pinterest)

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Preacher Curl: This exercise is great for isolating your biceps. Start by sitting on a preacher curl bench with a pair of dumbbells in your hands. Keeping your elbows close to your body, curl the dumbbells up until your forearms touch your biceps. Slowly lower the dumbbells back to the starting position.(freepik) expand-icon View Photos in a new improved layout
Updated on Mar 14, 2023 12:35 PM IST

Preacher Curl: This exercise is great for isolating your biceps. Start by sitting on a preacher curl bench with a pair of dumbbells in your hands. Keeping your elbows close to your body, curl the dumbbells up until your forearms touch your biceps. Slowly lower the dumbbells back to the starting position.(freepik)

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Concentration Curl: This exercise is great for targeting the inner part of your biceps. Start by sitting on a bench with a pair of dumbbells in your hands. Keeping your elbows close to your body, curl the dumbbells up until your forearms touch your biceps. Slowly lower the dumbbells back to the starting position.(Pexels ) expand-icon View Photos in a new improved layout
Updated on Mar 14, 2023 12:35 PM IST

Concentration Curl: This exercise is great for targeting the inner part of your biceps. Start by sitting on a bench with a pair of dumbbells in your hands. Keeping your elbows close to your body, curl the dumbbells up until your forearms touch your biceps. Slowly lower the dumbbells back to the starting position.(Pexels )

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Cable Curl: This exercise is great for building strength and stability. Start by standing with your feet shoulder-width apart and holding a cable handle in front of your thighs with an overhand grip. Keeping your elbows close to your body, curl the cable handle up until your forearms touch your biceps. Slowly lower the cable handle back to the starting position.(pinterest) expand-icon View Photos in a new improved layout
Updated on Mar 14, 2023 12:35 PM IST

Cable Curl: This exercise is great for building strength and stability. Start by standing with your feet shoulder-width apart and holding a cable handle in front of your thighs with an overhand grip. Keeping your elbows close to your body, curl the cable handle up until your forearms touch your biceps. Slowly lower the cable handle back to the starting position.(pinterest)

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Spider Curl: This exercise is great for isolating your biceps. Start by sitting on a preacher curl bench with a pair of dumbbells in your hands. Keeping your elbows close to your body, curl the dumbbells up until your forearms touch your biceps. Slowly lower the dumbbells back to the starting position.(Unsplash) expand-icon View Photos in a new improved layout
Updated on Mar 14, 2023 12:35 PM IST

Spider Curl: This exercise is great for isolating your biceps. Start by sitting on a preacher curl bench with a pair of dumbbells in your hands. Keeping your elbows close to your body, curl the dumbbells up until your forearms touch your biceps. Slowly lower the dumbbells back to the starting position.(Unsplash)

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Cable Hammer Curl: This exercise is similar to the cable curl but uses a neutral grip. Start by standing with your feet shoulder-width apart and holding a cable handle with a neutral grip. Keeping your elbows close to your body, curl the cable handle up until your forearms touch your biceps. Slowly lower the cable handle back to the starting position.(pinterest) expand-icon View Photos in a new improved layout
Updated on Mar 14, 2023 12:35 PM IST

Cable Hammer Curl: This exercise is similar to the cable curl but uses a neutral grip. Start by standing with your feet shoulder-width apart and holding a cable handle with a neutral grip. Keeping your elbows close to your body, curl the cable handle up until your forearms touch your biceps. Slowly lower the cable handle back to the starting position.(pinterest)

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These 10 exercises are the best for building bigger and stronger biceps. Incorporate them into your workout routine and you'll be sure to see results. Remember to always maintain proper form and focus on your breathing to ensure maximum effectiveness.(Shutterstock) expand-icon View Photos in a new improved layout
Updated on Mar 14, 2023 12:35 PM IST

These 10 exercises are the best for building bigger and stronger biceps. Incorporate them into your workout routine and you'll be sure to see results. Remember to always maintain proper form and focus on your breathing to ensure maximum effectiveness.(Shutterstock)

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