Want to get that elusive bicep ‘peak’? Or, perhaps you’re a woman who simply wants to look better in any sleeveless shirts you wear.
Whatever the case, training the biceps is something that most people do want to devote a good amount of time and attention to and as such, seek out the best methods to work these muscle groups.
As you go about this however, it’s important to note that not all bicep building exercises are created the same. While your first instinct may be to perform three different bicep isolation exercises as part of your routine, this isn’t actually the most ideal way to structure things.
Instead, turn to two compound movements that have a greater bicep focus along with one isolation movement. Since you can lift more weight with compound movements, you’ll get faster progress by using them most of the time.
Here are the exercises to do.
Bent Over Reverse Grip Rows
The first good exercise to perform that will not only hit the biceps, but the back muscles as well is the bent over row. But, rather than doing a standard bent over row, do one with the hands in the reverse grip position.
This is going to place more direct emphasis on the bicep muscles, while still allowing you to lift a heavier amount of weight.
Close Grip Pull-Ups
Next, close grip pull-ups are another good exercise for hitting the bicep muscles and really working the arms to their full capacity.
Pull-ups are a very challenging movement so if you’re a female you may need to get some support while doing this exercise, but do try and get at least a few reps in.
Work your way up to completing more and more reps as time goes on and you make strength gain progress.
Finally, last you have your isolation exercise. You’ll want to make sure that you are performing one isolation exercise to really fatigue out the bicep muscles in particular.
Barbell curls are a great selection and will help you lift a maximum amount of weight. Dumbbell curls can also be a great alternative and can help to prevent strength imbalances from developing.
Either way, add these towards the end of the workout for best results.
So there you have the three best bicep exercises to consider getting into your program plan. If you can do these two to three times per week, you will be well on your way to a great looking upper body.