What is the best exercise for the biceps?

Wendy Batts
Any exercise that requires you to bend your elbow is a great choice for your biceps. Some exercises to try would be Dumbbell Biceps Curls, Cable Biceps Curls, Barbell Biceps Curls, 21’s (holding dumbbells and do 7 reps from the bottom of the range to midway, 7 reps from midway to upper range and 7 reps for the full range of motion). Be sure to keep your abs in tight and control the motion on the way up and down to avoid arching your back.

Strong biceps help you carry just about anything with less effort and a simple bicep curl is an effective exercise to get you ready.  Grab a pair of dumbbells and stand with your feet shoulder width apart, palms facing forward.  Let your arms hang next to your sides, bend your elbows and curl the weights close to your shoulders.  Pause, and then slowly lower the dumbbells back to the starting position.  You can also try curling each dumbbell one at a time so that your biceps won’t fatigue as fast or try standing on one leg at a time to increase your core strength and balance.  Just be sure to work your biceps at least twice a week for well defined results.

Unfortunately, there is not one best exercise for training the biceps; your best results will be achieved through the use of multiple exercises that challenge the biceps and the other muscles of the arms.  The biceps brachii is a muscle that consists of two heads which not only cross the elbow joint, but the shoulder joint as well.  Both heads work together to flex/bend the elbow and to also flex the shoulder joint, which is the action of lifting your arm up and out to the front of the body.  Because of its function at two joints, including a variety of resistance exercises for the biceps in your program that use different arm and shoulder angles is ideal. This exercise variation will also help to prevent your body from adapting to your program.

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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.