Bicep Exercises to Include in your Routine

If you want to exercise and tone your arms, here are some great exercises that can help you reach your goals.
Bicep Exercises to Include in your Routine

Last update: 19 June, 2019

The biceps are among the muscles that arouse the most interest in athletes at the gym. Most of them train these muscles specifically in order to achieve the size and definition they want. It’s important to know, therefore, which bicep exercises you should include in your training routine.

While it may seem simple to work out your biceps, you’ll have to do so effectively if you’d like to see results. First, developing proper technique is fundamental when it comes to training. This will help prevent injuries while giving you the stimulation you need for muscle growth.

How to perform bicep exercises

In relation to technique, avoid carrying too much weight. This will prevent you from using other muscles to help you perform repetitions. It’s also an important aspect to consider to prevent injuries. Select an appropriate weight which allows you to perform a total of 12 repetitions.

A crucial part of bicep training is the total number of repetitions you perform. It’s important to master the technique before progressively increasing loads.

The best biceps exercises to include in your routine

If you want to gain muscle mass and tone your biceps, you need to include a few basic exercises in your routine. In addition, the simple fact of adding new bodybuilding exercises effectively prevents stagnation and muscle adaptation. Here are a few of the best bicep exercises. Choose your favorite!

Alternate bicep curl

The first exercise we’d like to share with you is one of the most effective ways to isolate the bicep muscles. Keep in mind that it should be performed slowly. This is one of the most popular exercises for building muscle mass. Best of all, it allows you to work out both of your arms independently.

It’s a simple movement that provides powerful results. Stand with your feet apart and hold a pair of dumbbells in each hand with your palms facing forward.

Woman exercising bicep curl

Keep your abdomen contracted and your elbows at your sides, lift the weights towards your shoulders. Pause briefly and then slowly lower the weights until they return to the starting position

Biceps on the Scott bench

The second alternative, illustrated at the beginning of the article, consists of an exercise that works out both arms. In order to perform the exercise, sit on a bench that allows you to use your arms freely. Simply flex your biceps and bring the weights towards your body.


Pull-ups are one of the best exercises to perform if you want to tone the arm muscles.

Lifting your chin above the bar with the help of your biceps is a functional movement that allows you to work out the muscles of your arms perfectly. Best of all, as you become stronger, you’ll be able to increase the difficulty of the exercise by wearing a weighted vest.

Woman doing pull ups

When performing any of the exercises mentioned above, take into consideration that if you can perform more than 12 repetitions per set, the weight you have selected may be too light. On the other hand, if you’re not able to finish the final repetition, you should opt for lighter weights. The idea is to add more repetitions progressively before adding more weight.

Finally, remember that it’s important to stretch, before and after each workout in order to avoid injuries. Now that you know some of the best exercises to work out your biceps, you have no excuse to not exercise this important muscle group!

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The contents of this publication are written for informational purposes. At no time do they facilitate or replace the diagnoses, treatments, or recommendations of a professional. Consult your trusted specialist if you have any doubts and seek their approval before beginning any procedure.