Top Ten Bicep Curl Strength Exercises

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Here is my top 10 bicep exercises and they all are Gain Certified!!!!
1) Barbell Curls.
2) Dumbbell Curls.
3) Chin-Ups.
4) Dumbbell Hammer Curls.
5) Barbell Reverse Curls.
6) Spider Curls.
7) Drag Curls.
8) Concentration Curls.
9) Cable Rope Curls.
10) High Cable Curls

British-born fitness cover model, Rob Riches, shows 10 of his favorite bicep exercises you need to be doing, for you to mix and match within your workouts..
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Rob Riches Top 10 Bicep Exercises.
#1 Barbell Curls.
#2 Close-Grip EZ Bar Curls.
#3 Seated Dumbbell Curls.
#4 Arm Curl Machine.
#5 Single Arm Preacher Curl.
#6 High Cable Curls.
#7 Lying Cable Curls.
#8 Concentration Curls.
#9 Standing Hammer Curls.
#10 Standing Rope Curls.
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12 DUMBBELL BICEP CURL AND WHAT PART OF THE BICEPS THEY TARGET..
1)CROSS BODY CURL.
2)STANDARD CURL.
3)WIDE CURL.
4)HANGING CURL.
5)ROTATIONAL CURL.
6)FLIP CURL.
7)HAMMER TENSION CURL.
8)REVERSE GRIP CURL.
9)HAMMER CURL.
10)TENSION CURL.
11)DRAG CURL.
12)CLOSE CURL.
SHORT HEAD INNER BICEP GIVES BICEP ITS PEAK.
LONG HEAD OUTER BICEP GIVES BICEP THICKNESS.
BRACHAILIS SMALL MUSCLE UNDERNEATH THE BICEPS.
GIVE THE BICEPS STABILITY.
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These are 10 amazing exercises for wider biceps and thicker-looking arms. Learn exactly how to get a bigger wider bicep from the front fast. Use a couple of these exercises for an excellent big arms workout. Many men struggle with narrow arms even if they are growing the peak. This video will help you fix it..
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If you want your biceps to fill out your t-shirts, and look great not only from the side but also from the front, then you have to train them in a way that not only helps them grow taller but also gets them to grow wider and thicker. And Unfortunately, most guys don’t realize that repeating the same common bicep curling exercises will only target one part of their biceps potentially helping that part grow bigger, but not really helping their arms grow wider. This is because the appearance of your bicep isn’t just determined by one single muscle. You see the bicep itself has two heads including the long head on the outside of your arm, which makes up the majority of the peak and the shorthead on the inside which helps provide thickness. But The other often-overlooked muscle that is largely responsible for width and thickness is the brachialis which sits right behind the long head of the bicep and even though it’s hidden under the bicep, from a front angle the belly of the brachialis actually protrudes out the side of your arm, so training the brachialis with the right exercises will help directly increase the width of your arms. That’s why for our first exercise I want to show you one of my favorite ways to target the brachialis, and that’s by using the hammer curl bar also known as a tricep bar. Now if you don’t have this barbell at your gym I’m going to show you another way you can do this in a sec, but most gyms will have it. So to begin this exercise you would load up the bar, and grab it by the neutral grips in the center of the bar. Then stand up, lean slightly forward and while keeping your elbows fixed close to your sides curl the bar up towards your chest. Now Once you get to the top of the contraction you want to squeeze your biceps for a second before slowly returning the barbell back down and repeating for reps. Since we’re using a barbell we do want to go heavy but make sure that the weight isn’t so heavy that you’re swinging backward to gather momentum for each rep and make sure that you’re not cheating by raising your elbows forward and using your shoulder strength instead of your brachialis. Now in general Curling with your hands in a neutral, and pronated position rather than the more common supinated position will help target your brachialis to a much greater extent. That’s why our second exercise uses that same neutral hand placement, it’s the alternating crossbody hammer curl and for this one you don’t need a fancy bar, you only need two dumbbells. To get started you would grab dumbbells and hold them in a neutral position at your sides. Once again you want to lean slightly forward to help take your shoulder out of the movement and to put more constant tension on the brachialis. Then you would curl the dumbbell up, but rather than coming straight up for a regular hammer curl you’re going to come across your body aiming to bring the dumbbell up to your opposite pec. Then slowly lower the dumbbell back down and repeat the same thing on the other side, alternating back and forth for reps. Another great exercise that follows a similar movement pattern involves the use of a cable machine and the rope attachment. Now, most people perform this exercise by gripping the rope with a neutral hand position and then curling the rope up and down. But I find it a lot more effective to do it either on an incline or by just using one arm at a time because that will once again allow you to come all the way across your body. So to perform this exercise with one arm you would use the same rope attachment but only grab it with one hand. Then you would curl across your body aiming to bring the rope to your opposite pec just like we did with the dumbbells before. On the other hand, If you want to do this exercise on an incline you would raise the pully up high and lay back on a bench that’s set to about a low 30-degree angle. Then with your elbows raised, you would hold both ends of the rope in a neutral position and then you would curl the rope in towards your face. Even though these exercises may look similar to hammer curls you’re definitely going to feel it working your brachialis a little differently because of the different angles and the unique constant tension

When it comes to picking the best biceps exercises, we need to look at which ones compliment the functions of the biceps best. In this video, I am going to pick what I feel are the 6 best exercises to grow bigger biceps and as always, I am going to provide the science behind why these 6 exercises should be included in your biceps training,.
First up, we have the Barbell Cheat Curl, which I have said in the past, is great for growing big biceps. We know that our biceps are stronger eccentrically than they are concentrically which means we utilize more weight than the standard Barbell Curl. So to take advantage of this, we cheat the barbell up and slowly lower the bar back down. It is worth noting, however, that I’m not just heaving the bar up; I’m still in control of the weight on its way up. Imagine a vertical line behind your body when you bring the bar up, you do not want your body moving past that imaginary line..
Next, we have a biceps exercise that I consider one of the best for growing bigger arms: the Chin-up. Like the cheat curl, the chin-up provides an opportunity to take advantage of the eccentric portion of the lift and the addition of progressive overload. In the eccentric portion of the lift, I like to lean back from the bar a bit in order to accentuate the stretch on the biceps. The scalability of this incredible biceps exercise allows us to start off using nothing but our own bodyweight, but as our biceps get stronger, we can start adding weight as well..
To get bigger biceps, we can’t ignore the brachialis. What I feel is the best biceps exercise to train this muscle is the Cross-Body Hammer Curl. We know that one of the functions of the biceps is supination of the forearms; to take minimize biceps activation and preferentially target the brachialis, we pronate the forearms and bring the dumbbell up and across the body. Remember to keep the movement slow in order to best active the more predominately slow-twitch muscle fibers of the brachialis. Targeting the brachialis will create wider biceps to help fill out those shirt sleeves..
I can’t make a list of the best biceps exercises without mentioning the DB Banded Curl. This variation of the classic DB Curl takes advantage of overlapping strength curves that come from the DB Curl as well as a Banded Curl. The classic overload of the concentric portion of the curl has a strength curve of being easiest at the bottom, hardest in the middle, and easier again at the top. With the band, the curve starts easy and becomes most difficult at the top. By combining the two, we can fill in the gap that allows for continued tension from the middle and all the way to the top. The complimenting strength curves is why I consider this one of the best exercises for the biceps..
To maximize biceps growth, we need to focus not only on the midrange (hardest portion) of the curl, but both the stretched and contracted positions of the movement. This is where the Incline Stretch Curl comes in. This biceps exercise utilizes the incline setup to take the arm and put it behind your body into extension, creating stretch. By pronating the forearms at the bottom, we gain further stretch. By consciously contracting the triceps at the bottom portion as well, we get a reflexive relaxation of the biceps to enhance the stretch even further..
As I mentioned previously, to maximize biceps development, we need to focus on the extreme ends of the range of motion of the curl. The Incline Waiter Curl (a combination of a Waiter Curl and a Spider Curl) allows us place tension in the contracted portion of the biceps in a way that isn’t matched by the other exercises mentioned in this list. The Waiter Curl allows us to reach peak contraction, but the Spider Curl position allows for a greater range of motion as the dumbbell isn’t obstructed by our legs. This is one of the best biceps exercises that you definitely do not want to overlook..
There you have it, the 6 best biceps exercises to get bigger biceps. Remember, everyone has different strengths and weaknesses in their training and I am providing you with, what I feel, are the best biceps exercises to cover them all..
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In this video I take you 7 different bicep exercises you can do to get bigger arms! These are CRUCIAL exercises to add to your arm day arsenal to grow your biceps. Let me know your favorite down in the comments below..
1) Dumbbell Hammer Curls.
2) Seated Alternating Curls.
3) EZ Bar Curls [Inside & Outside Grip].
4) Incline Bench Hammer Curls.
5) Incline Bench Hanging Curls.
6) Smith Machine Drag Curls.
7) Preacher Curls.
Be sure to click the thumbs up & let me know in the comments what exercises you’ll be trying out below!
See ya next video!
7 Bicep Exercises for Bigger Arms (DON’T SKIP THESE!).
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Intro Song: Always Have by Castor Troy

(0:11)Top 5 Abdominal.
Link: https://www.youtube.com/watch?v=A_2st….
(0:19)The Most Powerful Bicep Curl! Maximize Your Gains!
Link: https://www.youtube.com/watch?v=TTzl…
(0:43) Alternating Dumbbell Curl.
(1:31)Dumbbell Drag Curl.
(2:05)Hammer Curl.
(2:49)Zottman Curl.
(3:45)Dumbbell Concentration Curl.
(4:38)The Most Powerful Bicep Curl! Maximize Your Gains!
Link: https://www.youtube.com/watch?v=TTzl…
*READ FULL ARTICLE WITH PHOTOS*.
https://muscularstrength.com/article/Top-Five-Dumbbell-Bicep-Exercises-Maximize-Your-Bicep-Workouts-For-More-Muscle-Growth-And-Strength.
Working with dumbbells is a great way to bring out imbalances you may have in your body..
Incorporating any of these five dumbbell exercises into your current routine is a great way to not only switch up your bicep workout, but to maximize your muscle engagement for more growth and strength..
You can also choose to use these five exercises together as a bicep routine. Perform 4 sets of each exercise increasing the weight with each set..
Follow the rep ranges of:
12 reps for set 1.
10 reps for set 2.
8 reps for set 3.
6 reps for set 4.
Alternating Dumbbell Curl.
This is a great isolation exercise to work the entire bicep. The focus here is to keep your palms facing forward and your elbows in front of your hips throughout the entire movement. As you curl each arm keep your shoulder blades retracted and squeeze the dumbbell as hard as you can to force an even harder bicep contraction. Bring the dumbbell all the way up to your chest and control the decent never letting your elbow go pass your hip. Fully extend your arm at the bottom of the movement and do not begin to alternate sides until your arm is fully extended. The reason being is because you want to put as much focus as possible into isolating each bicep for maximum muscle engagement..
Dumbbell Drag Curl.
The dumbbell drag curl is a great exercise to work on the peak of your bicep. To perform this exercise you’re going to once again begin with your palms facing forward. While maintaining a tight core, bring the dumbbells up to your armpits while pushing your elbows back as far as you can. Flex and squeeze your biceps as hard as you can while you curl and as you lower the dumbbells make sure you still focus on pushing your elbows back. You’ll notice that to perform this movement correctly you’ll need to use lighter weight..
Hammer Curl.
The hammer curl is a great exercise to target the entire bicep, but you’ll be putting a lot more emphasis on your brachioradialis. This is the muscle runs from your wrist, across the inside portion of your elbow and into your upper arm. You’ll be using the same form to perform this exercise as you did with the Alternating Dumbbell Curl, however the only difference is that you’ll be keeping your palms facing in throughout the entire movement and lifting both arms at the same time. So let’s recap. Keep your core tight, shoulder blades retracted, elbows in front of your hips and be sure to bring the dumbbells all the way up to your shoulders and fully extend your arms at the bottom of each repetition..
Zottman Curl.
If you’re looking for an exercise that will target a little bit of everything, the Zottman Curl is number one. You’ll work the primary movers for a traditional bicep curl on the way up (the biceps and brachialis) and you’ll target the main muscles for the reverse curl on the way down which includes the brachioradialis, a muscle we just talked about in the Hammer Curl. To perform the movement, begin with the dumbbells by your side with your palms facing in. As you curl the dumbbells begin to twist your wrists so that your palms face your shoulders at the top of the movement. Once you reach the top of the movement, turn your palms so they face out. Then slowly return to the starting position and repeat. Once again focus on keeping your core tight, shoulder blades back, elbows in front of your hips and perform the full range of motion with each repetition..
Dumbbell Concentration Curl.
The last exercise is the dumbbell concentration curl. This movement will target both heads of the bicep, but more emphasis will be placed on the long head or outside of the bicep..
*CONTINUE READING HERE*.
https://muscularstrength.com/article/Top-Five-Dumbbell-Bicep-Exercises-Maximize-Your-Bicep-Workouts-For-More-Muscle-Growth-And-Strength.
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