12 Best Bicep Workouts (Arm Workout)- Techniques, Mistakes, and more.

Best Bicep Building Workouts
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Biceps, scientifically called biceps brachii, is the muscle over which many trainees spend a lot of their energy, money, and time, still, they reap nothing. Taking this as a concern, I have given a set of Best Bicep Workouts based on my study and research.

After going through plenty of hardcore workout plans and muscle building exercises, people do get a good body, abs, thighs, etc. But do you ever thought what their motto would be building this rock hard body? Yup, if you guessed that it is for showoff or getting good attention or any health-related stuff, then you are almost right.

Building rock hard Biceps.

Research shows that 9 out of 10 people are often found to build their bodies in order to impress someone or getting attention. Biceps come under the category called ‘show muscles’, as biceps are the one which is quite visible compared to abs or thighs.

Everybody likes to wear that tight white shirt with your arms pumped up stretching the shirt which ultimately makes you look fit and fine. Though building biceps is supposed to be some of the hard jobs, here I am making this job easier and planned.

Biceps consist of long head muscles & short head muscles, and I will Focusing on the development of both the muscles so as to give you a high peak of biceps.

Know 3 major benefits of performing plank daily and do Read this free article: Plank workout- 3 Major Benefits, Plank position & common mistakes

Below are the 12 best bicep exercises that will make your workouts go good and will help you build high peaks of biceps.

12 BEST BICEP EXERCISES:-

1) SPIDER CURLS-

How to do it:

  1. Get yourself incline along the bench as shown in picture aside.
  2. You can use the EZ bar & similarly you can also use Dumbbells to perform the exercise.
  3. Let your hands be freely hanging towards the floor.
  4. Bend both of your hands at the elbow in an anticlockwise manner till it gets close to your face and repeats the above-given procedure again for Spider curls.
  5. This exercise is considered one of the best Bicep Workouts exercises.
 SPIDER CURLS

SPIDER CURLS Mistakes-

Mistake-

Never make use of the momentum, rather focus on using the bicep muscles as it may cause back pain or any back injuries. Also straining your abs and thighs muscle will add up no benefits to them so try to focus on biceps while doing spider curls.

2) ZOTTMAN CURLS-

How to do it:

  1. Grab the dumbbells in both hands and slowly get aligned in a straight line with your elbows close to your body in a standing position.
  2. Now rotate your palm upward such that it faces towards you and then by keeping your elbows and upper arms stationary begin the upward motion until the curl reaches the shoulder level.
  3. Now rotate the dumbbell again such that it faces the floor and slowly perform the downward motion. Repeat these steps again to do perfect Zottman Curls.
 ZOTTMAN CURLS

ZOTTMAN CURLS Mistakes-

Mistake-

Don’t rush while performing not only this exercise but each and every exercise that you do. Try to do them slowly and steadily.

3) STANDING HAMMER BICEP CURLS-

How to do it:

  1. Stand straight with a gap in between your legs and a slight bend in your knees.
  2. Grab the dumbbells and make sure that it is slightly away from your body in the front.
  3. Now move the dumbbells upwards as shown with your biceps engaged throughout the exercise.
  4. Repeat the Standing hammer curls workout again.
STANDING HAMMER BICEP CURLS

STANDING HAMMER BICEP CURLS Mistakes-

Mistake-

Don’t sway the dumbbells too fast and try avoiding the use of momentum.

4) STANDING BARBELL BICEP CURL-

How to do it:

  1. While standing grip a barbell with an underhand grip.
  2. Hold the barbell with your arms, extend it in front of your thighs focus on keeping your elbows fixed to your sides with your back straight to isolate the biceps.
  3. Start the motion of the barbell with your elbows at a place and move until it is at the top position.
  4. Slowly lower the weight down and until it is close to your thighs. Repeat it again.
  5. Standing Barbell Bicep Curls is included in most of the bicep workouts plan.
STANDING BARBELL BICEP CURL

STANDING BARBELL BICEP CURL Mistakes-

Mistake-

Performing the curl partially. The curl should be whole and complete.

5) STANDING CABLE BICEP CURLS-

How to do it:

  1. Set up the cable station and then hold the bar attached to the cable.
  2. While standing pull the bar towards yourself with the elbows stationary.
  3. Again relax your biceps and simultaneously lower the bar. Repeat the steps to do Standing cable Bicep curls.
STANDING CABLE BICEP CURLS

STANDING CABLE BICEP CURLS Mistakes-

Mistake-

Varying the breathing patterns. One should not alter their breathing pattern while doing any sort of exercise.

6) PREACHER CURLS-

How to do it:

  1. Adjust the pads to the level so that you can easily hold an EZ bar/Dumbbell.
  2. Make sure that your armpits are plane on the pads and then grab the bar in both hands.
  3. Start the movement of hands in an up and down manner, repeat these steps to perform perfect Preacher Curls.
PREACHER CURLS

PREACHER CURLS Mistakes-

Mistake-

Adjusting the pads to a height greater than what is required is the most common mistake done in preacher curls. This may highly strain your arm muscles and can cause pain. So it is recommended to adjust the pads according to your comfort and height.

7) CONCENTRATION CURLS-

How to do it:

  1. First of all, get settled on a bench and grab a dumbbell in one of your hands.
  2. Then let your elbow rest over your thighs with your chest up as shown.
  3. Then curl the dumbbell up until it gets in close proximity to your chest.
  4. Again relax the elbow and lower the dumbbell. Repeat the steps and you are ready with Concentration Curls.
CONCENTRATION CURLS

CONCENTRATION CURLS Mistakes-

Mistake-

The most common mistake in concentration curl is that people rest their elbows over the knees. This may make the exercise easy, but it will not be 100 percent efficient. Don’t swing while curling i.e. do not use momentum to curl as it will not put a strain on the biceps fully, which will result in a not full gain. One of the concentration curls common mistakes is that they Limit the Range or the Angle of Swing. Never do it the half way, because curling just half way would cause harm to your arm.

8) PRONATED CURLS-

How to do it:

  1. While standing, grab an EZ bar in hands but in pronated form.
  2. Make sure that your elbows are sticking to your body and the chest is slightly pulled out.
  3. Then start the curl in up & down direction steadily.
PRONATED CURLS

PRONATED CURLS Mistakes

Mistake-

People tend to use a normal barbell instead of an EZ bar which may cause pain in the elbows. Try avoiding it.

9) ALTERNATE DUMBBELL CURLS-

How to do it:

  1. Stand straight with dumbbells in your hand.
  2. Keep your abs tight and then start with an upward motion of one of your hands.
  3. When the hand gets at the top, lower it down in the same manner.
  4. Repeat the same steps on the other hand.
 ALTERNATE DUMBBELL CURLS

ALTERNATE DUMBBELL CURLS Mistakes-

Mistake-

Standing straight rather than having a slight bend in the knees.

10) CHIN UP-

How to do it:

  1. Chin up is a very good and easy exercise and many of us already know how to do it.
  2. You would need a rigid horizontal bar at an elevated position which can carry your weight.
  3. Grab the bar & start the upward motion.
  4. Now stay for few seconds and then lower your body slowly.
  5. It is considered as one of the best bicep exercises.
CHIN UP

CHIN UP Mistakes-

Mistake-

Performing more than what is required. This Mistake is applicable to all the exercises.

11) DUMBBELL CURLS-

How to do it:

  1. In Dumbbell curls, you have to stand straight with your abs tight carried with normal breathing.
  2. Now grab the dumbbell in both your hands.
  3. Then start the curls of both the arms simultaneously with regular breathing pattern.
 DUMBBELL CURLS

DUMBBELL CURLS Mistakes-

Mistake-

Swaying too fast and using the momentum are some of the common bicep workout mistakes.

12) INCLINE BENCH DUMBBELL CURLS-

How to do it:

  1. For this exercise sit on an incline bench and lower both your hands to the ground while they are carrying the dumbbells.
  2. Now start the dumbbell curls as usual with normal breathing.
  3. It will primarily focus on your biceps muscles eventually building them up.
 INCLINE BENCH DUMBBELL CURLS

INCLINE BENCH DUMBBELL CURLS Mistakes-

Mistake-

Alteration of breathing patterns is one of the common mistakes done while performing these bicep exercises.

FAQS-

If we do heavy legs exercise the biceps grows is myth or true?

It is obviously a MYTH. Doing leg exercise can no way affect your arm muscles.

Can I swim 5 hours after a shoulder and bicep workout?

Yes, you can but you should be good at swimming so that you can swim for longer hours. Doing arm workouts prior to swimming will reduce your stamina, which may lead to un completion of 5 hours challenge.

Is it normal to feel more stress on any one hand after bicep workout?

If you are a newbie then it may be normal because you may not be performing a workout in a proper way. For a Bicep workout scroll above. If the stress continues even after discontinuation of exercise then consult a doctor as early as possible.

I am doing push ups exercises but only my right arm is paining even though right hand is stronger?

I had already written a similar answer do refer it on my blog exertout.com

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