Men focus on bicep exercises for several reasons. Number one, of course, it all comes down to looks. Bigger arms means a man looks better in a shirt – or without a shirt. Psychologically it makes him feel more powerful and confident. Practically, it gives him for strength for daily tasks.
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Here are five of the best biceps exercises for men.
Bicep exercises: Barbell curls
This is the classic exercise for building bicep size and strength. Stand with your feet shoulder-width apart. Hold the barbell with an underhand grip (palms facing up). Keep your elbows close to your body, and curl the barbell up towards your chest. Then slowly lower it down to the starting position.
Try three sets, but go heavier on the weight, and lower the reps, to max out the impact on the biceps.
Hammer curls
Similar to barbell curls, but these target the biceps and forearms in a different way. Hold a pair of dumbbells at your sides with your palms facing in towards your body. Keep your elbows close to your sides. Curl the dumbbells up towards your shoulders, then lower them back down to the starting position.
Photo by Steven Erixon on Unsplash
Chin-ups
What a great exercise for building bicep strength and size. That’s because this one involves lifting your entire body weight. Grab a bar with an overhand grip (palms facing away from you). Pull yourself up until your chin is above the bar. Then lower yourself back down to the starting position in a controlled manner.
Bicep exercises: Concentration curls
This one is more an isolation exercise that specifically targets the biceps. Sit on a bench with your feet flat on the ground, and a dumbbell in one hand. Rest the dumbbell on the inside of your thigh, then curl it up towards your shoulder. Make sure you keep your elbow stationary. Lower the dumbbell back down to the starting position, and repeat on the other side.
Photo by Tristan Le/Pexels
Preacher curls
This is another great isolation exercise targeting the biceps. Sit at a preacher curl bench and hold a dumbbell in each hand. Or, use a curl bar. Curl the dumbbells up towards your shoulders, then lower them back to the starting position.
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