Top 8 Biceps Workouts and Bicep exercices in gym

In every gym that you go to, you will see people pumping their biceps. Biceps along with biceps femoris the pecs and abs are sometimes called vanity muscles because they are the most visible and therefore commands the most respect. Invariably, when you ask someone to show you his muscles, he will probably flex his biceps.

Before we discuss biceps development of biceps femoris I want to point out that the biceps make up only one third of your upper arm with triceps the other two-thirds. So to have an impressive arm, you must build your triceps too or the effort on your biceps will not show good results. Many people fail to realize this and that is why you see them doing curls after curls without much improvement. We will touch on triceps exercises in another article. 

For now, let’s talk about biceps.

Here are some exercises that will blast your biceps. Most of you would have done some or all of these exercises. The question I am asking is, are the exercises done in the correct form and techniques because if they are not, you will most likely be wasting your time as your biceps femoris will not grow to its full potential. 

Best Top 8 Biceps biceps femoris Workouts and Bicep exercices in gym

1. Hammer Curls

2. Preacher Curl

3. Bicep Curls

4. Ez bar Bicep Curl

5. Spider Curl

6. Cable Curl

1. Hammer Curls

One of the best exercises you can do to work your biceps are hammer curls. Hammer curls are a great way to build strength and size in your biceps and forearms. Here’s how to do them:

Start by standing with your feet shoulder-width apart and a dumbbell in each hand. Let the dumbbells hang at arm’s length by your sides, with your palms facing your thighs.The biceps Hammer curl is a great exercise to increase muscle mass and strength in the arms. This exercise targets the biceps muscle and works the entire muscle group.

To perform the Hammer curl, lie on your back with your knees bent and feet flat on the ground. Place your hands behind your head and lift your chest and shoulders off the ground. curl the weight up towards your shoulder blades and then lower it back down. Do 12-15 reps for each arm.

2. Preacher Curl

One of the best exercises you can do to work your biceps is the preacher curl. This exercise works the biceps muscle through a full range of motion, and is especially effective at targeting the innermost head of the biceps muscle. Here’s how to do it:

1. Sit down at a preacher curl station and adjust the seat so that your armpits are level with the padded armrests.

2. Grasp the handles of the EZ bar and curl your hands toward your shoulders, keeping your upper arms stationary against the pad.

3. Slowly lower the weight back to the starting position and repeat for 8

3. Bicep Curls

One of the most popular exercises for developing the biceps is the bicep curl. This exercise can be performed with a variety of equipment including dumbbells, barbells, and resistance bands. The biceps are a relatively small muscle group, so it is important to use a weight that is challenging, but not so heavy that you cannot complete the desired number of repetitions. For most people, 8-12 repetitions is a good range.

To perform a bicep curl, start by standing with your feet shoulder-width apart and your knees slightly bent. Hold the weight in your hand with your palm facing up and your elbow close.

4. Ez bar Bicep Curl

Are you looking for a great exercise to add to your bicep routine? If so, you may want to consider the Ez bar bicep curl. This exercise is a great way to add some variety to your workout and target your biceps in a different way.

The Ez bar bicep curl is performed by holding an Ez bar with your palms facing up. From there, you simply curl the bar up until your hands are at your shoulders. Be sure to keep your elbows close to your sides throughout the entire movement.

This exercise is a great way to add some variety to your bicep routine. It's also a great exercise

5. Spider Curls

If you're looking for a move that will help sculpt your biceps, look no further than the bicep spider curl! This exercise is great for targeting the bicep muscles, and it can be done with either a dumbbell or a barbell.

To perform the exercise, start by sitting on a bench with your back straight and your feet flat on the ground. Then, hold the weight in your hand and curl it up towards your shoulder, keeping your elbow close to your side. Slowly lower the weight back down to the starting position and repeat for 8-12 reps.

6. Cable Curl

Attach a straight bar to a high pulley and stand with your feet shoulder-width apart. Grasp the bar with your palms facing up and your hands shoulder-width apart.

Keeping your upper arms stationary, curl the bar until your biceps are fully contracted and the bar is at shoulder level. Squeeze your biceps hard and hold for a moment.

Slowly lower the bar back to the starting position.

Repeat for the desired number of repetitions.