Top 5 Biceps Strengthening Exercises

Having strong, toned biceps can make all the difference in your appearance and help to improve your strength and performance in a variety of activities. Many of us want to build bigger, stronger biceps, but it can be hard to know which exercises to do to get the best results. To help you out, here is a list of the top 5 bicep strengthening exercises that you should include in your workout routine.

However, one word of caution. We do see people tear their bicep muscle, rupture their bicep tendon, or cause biceps tendinopathy from repeated bicep curls. If you suffer an injury, or are getting pain, come and speak to one of our team at Surrey Physio for advice and treatment. If you need advice on getting bigger biceps safely, talk to us.

The biceps muscle, located in the upper arm, is an important prime mover muscle in the body. It is responsible for flexing the elbow, which helps us perform everyday tasks such as lifting and carrying items, pushing and pulling objects, and bending the arm. It is also one of the most visible muscles, making it a popular target for bodybuilders and fitness enthusiasts who want to show off their strength and physical prowess.

The biceps is a two-headed muscle, with one head located on the front of the upper arm and the other has a tendon around the shoulder. It is connected to the shoulder and elbow by tendons, which enable the muscle to contract and relax. When the biceps contracts, it pulls the shoulder and elbow together, allowing us to flex our arm. When the biceps relaxes, it allows the shoulder and elbow to move away from each other, allowing us to extend our arm.

1. Double Bicep Curl: This classic bicep exercise is one of the best ways to target the biceps muscles and build strength. Stand with both hands extended beside you with a dumbbell in both hands with an underhand grip, flex both arms and bring the dumbbells to shoulder height and contract the bicep muscle. Slowly lower both hands back to the starting position and repeat the movement. Repeat for three sets of 10-15 repetitions.

2. Hammer Curl with Dumbbells: The hammer curl is a great exercise for isolating the biceps and increasing strength. Stand with your feet shoulder width apart with a dumbbell in each hand in a hammer grip at your hip line and arms extended, raise the dumbbells to your chest to bring the bicep to a 45-degree angle and squeeze the bicep. Slowly lower the dumbbells back down and repeat the exercise. Repeat for 3 sets of 10-15 repetitions.

3. Barbell Bicep Curl: This exercise helps to target the outer portion of the biceps. Bend your elbows while holding a barbell. Make sure the hands are evenly placed on the barbell. Use a weight that you feel comfortable with, or a weight that your therapist has recommended. This is a strengthening exercise for your elbow and upper arm (biceps muscle). Aim for three sets of 10-15 repetitions.

4. Weighted Chin-Ups: Chin-ups are a great way to build strength in the biceps and back muscles. Hang from a pull up bar with your hands facing toward you and retract your shoulder blades, pull yourself up until your chin has passed the level of the bar and your shoulder blades are squeezed. Lower yourself down slowly until you return to the starting position and repeat the movement. Repeat for three sets of 6-8 repetitions.

5. Low Double Hand Cable Curl: The cable curl is a great exercise for targeting the biceps and helping to build strength. To do this exercise, stand with your feet shoulder width apart and both hands on a cable handle. Take one step away from the machine. Curl the handle towards you until your arms are at a 45-degree angle and your biceps are fully contracted. Slowly lower the handle to the starting position and repeat the exercise. Repeat for three sets of 10-15 repetitions.

Incorporating these exercises into your workout routine will help to build strength and tone your biceps. Remember to take your time and focus on proper form to get the most out of your bicep workouts.

Overall, the biceps are important muscle that provides us with the ability to flex our elbow and perform everyday tasks. It can be trained through both resistance and bodyweight exercises, and it is important to use proper form and technique in order to maximise the benefits of bicep training. Seek advice from our team if you get a bicep tendon or muscle injury and we’ll guide you what to do.

(Therapists: these videos are provided by Rehab My Patient – the best exercise prescription software for therapists to prescribe exercises Patients: if you are a patient needing advice, call Surrey Physio to book a telephone/video consultation with one of our expert physios or osteopaths, or book in face-to-face for an appointment. You can call us on 0208 685 6930 or book online by clicking the link at the top of the page).