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10 BEST Exercises for WIDER BICEPS!

10 BEST Exercises for WIDER BICEPS!

We have compiled a list of the best workouts that will make you boast about your biceps sooner than the usual. Just make sure you do each routine slowly and controllably. Just carefully follow the descriptions of each routine as well as the schedule, especially for beginners

First Routine: Close Chin Up

This is similar as the usually chin ups done on a bar, except that you have to keep your hands closer together, as you use the strength in your arms in pulling your body off the ground
First Routine: Close Chin Up

Second Routine: Standing Barbell Curl

As the name implies, this routine is accomplished through standing up. One holds the barbell with both hands facing away from the body, with both arms extended to the thighs. One then curls the bar upwards, and towards the body, as the elbows are flexed or bended

Standing Barbell Curl

Third Routine: Preacher Curls

These are done with a barbell however they are seated on a preacher bench. Meanwhile, while sitting, the barbell should be gripped with the underhand gripping elbow being extended with hands about a shoulder width apart. The bar is then curled towards the shoulders

Preacher Curls

Fourth Routine: Dumbbell Curls

Performed similar to that of a standing barbell curl, but with an exception: the dumbbells should naturally fall a little to one’s side in contrast to having let it fall straight in front of your thighs

Dumbbell Curls

Fifth Routine: Hammer Grip Curl 

This can be accomplished through standing or sitting. The rest of the actions are that of a dumbbell curl but the grip of the hands are facing towards one another instead of facing the body. The weights are then curled up keeping the knuckles facing one another

Barbell Curl

The first biceps exercise to perform is barbell biceps curls, which will also allow you to overload those biceps with a heavy weight. Most trainees are slightly stronger when lifting a barbell versus a set of dumbbells, so this is a great one for maximum strength development

When doing the exercise, the primary thing to focus on is that you're not cutting the movement pattern short at all, and that you're not allowing momentum to cause you to lean backward as you hoist the weight upwards

This is one of the most common mistakes with this exercise—momentum performs more of the work than your muscles actually do. If you perform it in a slow and controlled manner, that should reduce the chances of this happening significantly and allow you to place a higher intensity deep within the muscle fibers

Dumbbell curls

Stand with your feet shoulder-width apart. Hold dumbbells in either hand at your sides, with your arms fully extended and your palms turned in. Curl the dumbbells to your chest

Do between 6 and 8 reps and 2 sets. Increase to 3 sets after a week or two. After that, you can increase the weight of the dumbbells

If you don't have dumbbells, you can also use kettlebells or barbells

Incline dumbbell curls

Sit on a workout chair at a 45-degree incline. Place your feet on the floor and hold the dumbbells at your sides with your arms fully extended. Alternate your hands and curl one dumbbell at a time. Curl until the dumbbell is level with your shoulder and your elbow is totally bent, then slowly lower the dumbbell back to the starting position

Do between 6 and 8 reps and 2 sets. Increase to 3 sets after a week or two, then add more weight as you get stronger

You may find that you'll have to use a lower weight for this exercise than you use for regular dumbbell curls. That's not an issue; the inclined position makes it more difficult to lift, so your biceps are still getting a great workout

Concentration curls

Sit on an exercise seat with your feet flat on the ground shoulder-width apart. Lean forward so that your right elbow is touching the inside of your right knee, and your arm is fully extended. Curl the dumbbell toward your chest, keeping your elbow in the same spot

You can place your opposite hand on your opposite knee for stability

Do between 6 and 8 reps and 2 sets, then repeat with your left arm



This exercise may be difficult at first, but it's an excellent way to increase the size of your biceps. Grip a bar with your hands placed shoulder-width apart and your palms facing you. Cross your feet and lift your body until your chin is higher than your hands. Slowly lower your body back to the starting position

Do between 6 and 8 reps and 2 sets. Increase to 8 - 12 reps and 3 sets once you have gained strength

To increase the intensity of this exercise, wear a weighted belt. Add more weight as you get stronger over time