The chances are that when you think of arm workouts, you probably jump right into bicep exercises, and, with good reason, as no other muscles pop quite so much as blasted biceps. But to look more like Mark Wahlberg than Malcolm in the Middle will take dedication, proper diet, and exercise.
And, with that in mind, we have hand-selected workouts for chiseled arms that would make even Vin Diesel jealous. However, when starting on a muscle-building program or any program, be sure to consult a healthcare professional first.
That said, any upper-body workout will inevitably focus on the biceps and the forearm, as they tend to be a highly noticed muscle group by others. People with great arms tend to get seen, so get ready for some bicep workout you can do from home.
Moreover, you are not going to need to go to the gym to train those pythons, either, as, for the most part, rows, lat pulldowns, curls, lifts, chin-ups, and other at home exercises are plenty rigorous for most people, according to Men’s Journal.
The 10 Best Bicep Exercises
We are all about variety, so we will try to mix it up a little two by offering lifts, curls, and bands on our list of blistering bicep exercises. And, it is recommended by most experts to change up your routine every 3-4 weeks anyway.
That said, let’s start with a classic, and you will begin by picking up two dumbbells and wrap towels around each handle to thicken the grip. Keeping your upper arms stationary at your sides and your palms facing up, curl the weights toward you.
Classic, Clean, and a great way to start your routine, the bicep curl is a solid, never-fail exercise that will always help you to get into your bicep workouts with power.
EZ-Bar Preacher Curls
Next, we’ll move right into another challenging curl, and, in this exercise, you will need to sit at a preacher bench and adjust the height so that your armpits reach to the top of the bench.
Grasp the EZ-curl bar overhand at shoulder-width and then take three seconds to lower the bar back down, flexing your triceps as you do it (as if you were performing a cable pushdown).
Follow your preachers up with another curl called the reverse curl is another classic exercise to get ripped fast, and you should use an overhand (aka prone grip) grip on the curl bar. Keeping your upper arms against your sides, curl the bar, squeezing every rep.
You should feel the strain on your forearms here as you reach the top of your rep. Be sure to squeeze those muscles for the maximum benefit.
We are pretty sure that you should be sensing a theme right about now, and there is a good reason. These curls have been scientifically proven to build muscle, so hang tight as we move into our next exercise.
With wide-grip curls, you’ll perform curls as usual, with a grip that is wider than shoulder-width, squeezing your shoulder blades together at the top of your rep. If you complete this one right, experts say that you will feel the blood rushing to your muscles, with is a sign of new muscle growth.
Next, move into the next the classic and familiar exercise called the good old Bench Press. Most of us know this one by heart. However, a refresher never hurts, and you will start this one by placing at least 15 pounds on each side of the bar and put your back on the bench.
Try to feel each movement as you push through you rep and perform 20 reps in all. Each move should be concise and measured, as you’ll generate the most power in your entire routine during this one exercise.
You’ve certainly done these, but, in this version, try taking off 5-pounds from each side after your first 20 reps, and the do another thirty. Take another 10 pounds off, and now do a 40. Then, with the last set of plates removed, do 50 reps with just the barbell to finish things up.
Next, it is back to the curls, and the dumbbell curls start with your palms facing your sides, keeping your weight on your heels and lean forward slightly. Don’t let your forearms drift forward, though. And, instead, concentrate on rotating your wrists outward so that your palms face out at the top of your rep.
Keep your arms extended for a moment and squeeze your biceps. On your way down, concentrate on your triceps and initiating a smooth, clean motion back to a relaxed position at your sides. These curls are great exercises to blast those biceps because the engage your shoulders, your pecs, and your arms.
Then, follow up your dumbbell exercises with some hammer curls. Perform these as you would with a conventional dumbbell curl but keep your palms facing your sides using a neutral grip.
Hammer curls are important because incorporate the proper writ position, appropriate angle, and perfect range of motion to engage both sections of the forearms, leading to a more defined forearm.
Don’t be fooled by the name, as there is nothing easy about the cheat curl, and you will use the heaviest weights you can comfortably manage, which is a bit different than your approach should be with some of these other exercises.
You can use your hip momentum in this one but only go to about halfway up the rep, holding the weights still where it is most difficult. Stop each set one rep shy of total failure. This exercise is about complete control, so if you feel you reps getting messy, stop and reset. Also, fewer reps with good form beat lots of reps with poor form here.
Next, well move onto the band curl, and you will need some sort resistance bands for this one. You will anchor the bands under your feet and hold the two ends, one in each hand. A rep is bringing each arm, in unison, to your chest and squeezing your shoulder blades at the top of your rep.
Keep your body as still as you can and resist you elbows wanting to move forward. This bicep workout exercise is a great low-impact choice for building lean muscle. You can even put it at the top of your workout to help stretch the arms, shoulders, and back.
Finally, move onto the Side Curls. This bicep workout is also done with two bands or cables attached to opposite ends of the room. Standing in the middle of the cables, you should be able to reach out and touch the ends with your arms extended out to the left and right.
A rep is curling the bands toward your ears and holding it there for two seconds. Concentrate on small quiet movements here and keeps your abs tight. Also, keep your shoulder as smooth as possible. Follow this bicep workout with the Reverse Curl from above for some bicep blasting action or feel the burn for a stimulating cool-down.
Additional Bicep Workouts
BodyBuilding.com also adds theBarbell Bicep Curls into the bicep workouts mix, and the exercise starts with you standing upright with a barbell at your waist.
By replacing the dumbbells with a barbell, you can more easily control the weight and overload those biceps by targeting them directly, creating an opportunity to concentrate on every movement in the rep.
Next, you can move to the bench and set it at a 45-degree recline. You’ll be doing a classic dumbbell curl here, but the 45-degree angle twists it, preventing momentum from doing most of the work for you. Plus, it isolates the back, making it even easier to blast those biceps.
Finally, what is any bicep workout without a Concentration Curl? In this exercise, you can also concentrate on those biceps by eliminating momentum, and, if you are doing them correctly, you will feel maximum tension on the biceps muscle and the belly.
Push yourself hard, here, for a strong finish and use a low weight but maintain proper form to squeeze every last bit of energy out of those biceps.
Bicep Workouts for Torched Arms
The biceps are a focal point for any well-muscled arm, it is true. There’s no way around it. But, if you follow these exercises, you be working out the brachialis, the brachioradialis, and the biceps brachii as well.
Moreover, any bicep workout that doesn’t target all three may lead to inferior results because the Brachialis is the muscle that rests just under the bicep. When it’s well-developed, it helps to push up the bicep, making, it look taller than it is.
This tiny muscle is essential in making your arms look more prominent, as it enhances the overall bulky look of a well-developed bicep. To hit it hard, think anything with a neutral grip, like the hammer curl, in particular, which will also target the Brachioradialis, known as the largest muscle of your forearm that span the length of both sides of the elbow joint.
But, whatever workout you use, be sure your bicep workouts hit all three muscles, and take a look at plenty of exercises and videos on the web before planning your next routine. With careful planning, commitment, a proper diet, and the right bicep workouts, you’ll get precisely the results you are looking for in no time at all.