Developing impressive biceps can be a clear sign to others that you are dedicated to your fitness. Apart from just looking good, having strong and well-defined biceps can enhance your overall fitness level and self-assurance.
For those seeking an effective bicep workout to enhance both the strength and appearance of their upper body, we have just the solution. We spoke with Mike Masi, a certified personal trainer at Garage Gym Reviews, who suggests a straightforward yet efficient 3-exercise routine that specifically targets the biceps without the need for extended gym sessions or costly memberships.
As outlined by the National Institute on Aging, strengthening the upper body, including the biceps, through resistance training can lead to improved performance in daily activities that involve lifting, pulling, and carrying. Well-toned biceps can also contribute to better arm functionality and stability, ultimately enhancing physical capabilities.
Masi’s 3-move bicep workout is perfect for busy schedules because it’s time-effective and requires minimal equipment. Read on for the workout and detailed how-tos for each exercise.
Seated Wide-Grip Dumbbell Curls
“Seated wide-grip dumbbell curls focus solely on elbow flexion and place an added stretch on the long head of the biceps, helping to build the outer part of the muscle,” explains Masi.
To begin, sit on a bench with your feet flat on the ground, holding a dumbbell with a wide grip in each hand. Your palms should face slightly outward so your shoulders are externally rotated. Keep your back straight and elbows close to your torso. If this is too challenging, you can lean against a high incline for added external support.
Masi instructs, “Curl the dumbbells up toward your shoulders, focusing on turning the pinky side of your hand toward the ceiling to help create a better biceps contraction. Then, slowly lower the dumbbells until your elbows are fully extended and there’s a good stretch in the biceps muscle.” Aim for three sets of eight to 12 reps with 60 to 90 seconds of rest between sets.
Dumbbell Preacher Curls
“Preacher curls isolate the biceps better than almost any other exercise,” says Masi. “This exercise also accentuates the stretched position at the bottom of the movement, creating an excellent stimulus for muscle growth.”
Set an incline bench to a 45 or 60-degree angle. Stand behind it with a dumbbell in one hand. Drape your arm over the top of the incline bench so your armpit is snug on the top side.
“With your palm facing upwards, slowly lower the dumbbell, creating a deep stretch in the biceps muscle. Return the dumbbell to the starting position, ensuring your upper arm stays still on the bench throughout the movement. Perform all reps before setting up and repeating with your other arm,” explains Masi. Complete three sets of eight to 12 reps with one minute of rest between sets.
Standing EZ Bar Curls
“Standing EZ bar curls are a fundamental bicep exercise that targets all heads of the bicep, engaging both the long and short heads of the muscle,” Masi explains. “The bent portions of the EZ bar make for a more comfortable position for the wrist and forearms.”
Stand with your feet shoulder-width apart while holding an EZ bar with an underhand grip (palms facing up). Keep your elbows close to your torso and curl the bar toward your shoulders, contracting your biceps. Pause at the top of the movement before slowly lowering the bar back to the starting position. Perform three sets of 12 to 15 reps, resting for one minute between sets.
Frequently Asked Questions (FAQs)
What are the benefits of bicep workouts?
Bicep workouts help to strengthen and tone the muscles in your arms, specifically the biceps. Strong biceps not only contribute to a more defined arm shape but also improve overall arm strength, which can assist in daily activities and other exercises.
Can I sculpt my biceps with just a 3-move workout?
While a 3-move workout can target the biceps effectively, it is important to incorporate a variety of exercises targeting different muscle groups for overall muscle development. However, a targeted 3-move bicep workout can be a great addition to your fitness routine.
How often should I do a bicep workout?
It is generally recommended to give your muscles 48 hours of rest between workouts to allow for recovery and growth. You can do a bicep workout 2-3 times a week, alternating with workouts targeting different muscle groups on other days.
Is it necessary to use weights for bicep workouts?
While weights can be very effective for bicep workouts, you can also perform bodyweight exercises or use resistance bands to target and sculpt the biceps. The key is to ensure that you are challenging your muscles with adequate resistance to stimulate growth.
