Welcome to M Talki. Here we will tell you about the best exercises for biceps and healthy popular diet for biceps. Also, you will see gym best exercises for biceps.
Over the years, a number of studies have sought to investigate the best biceps exercises. This shouldn’t surprise you! You know the first thing you’d do if you ever got access to an EMG machine would be to hook it up to your guns. Be honest.
So, what’s the winner? Based on biceps EMG alone, it’s usually the concentration curl, a staple in the bodybuilding regimens of golden-era lifters like Arnold Schwarzenegger and Lou Ferrigno. But here’s the catch: We’ve never met a single bodybuilder who whole-heartedly agreed.
Barbell Or EZ-Bar Curl
Want to use a straight bar instead of a cambered EZ-bar? Have at it, if your wrists don’t mind. A 2018 study. found that while both variants produced greater activity than dumbbell curls, “The small difference between [barbell] and EZ variants… makes the choice between these two exercises a matter of subjective comfort.”
Barbell Curl Variations for Biceps Growth:
- Standing Barbell curl (standard, close grip, wide grip)
- Standing EZ-bar curl (standard, close grip, wide grip)
- Seated barbell curl (emphasizing top half of range of motion)
DIAMOND PUSH-UPS
Traditional push-ups target your chest, shoulders, triceps, and abs. But making a few tweaks to your push-up form will let you target your biceps. Diamond push-ups get their name from the shape your hands take during the exercise and force your arms closer together to help you train your biceps.
HOW TO DO A DIAMOND PUSH-UP
- Start in standard push-up position. Your back should be flat and parallel to the floor.
- Place your hands together and keep your arms straight.
- Rotate your hands inward about 45 degrees and extend your thumbs—the open space between your thumbs and pointer fingers should look like a diamond.
- Engage your core.
- Slowly lower yourself until your chest almost touches the ground.
- Hold the position for two seconds before pushing yourself back up.
- Repeat steps 4 to 6 for each rep.
Cable Curl
Why it’s on the list: This movement seems a lot like the standing barbell curl at first glance. After all, they’re both bilateral movements in which you take a shoulder-width, underhand grip on the bar. What makes it different is that, like all of the best muscle-building cable exercises, the angle of loading gives you constant tension on the muscle through the full range of motion.
Essentially, that means you can’t rest at the bottom or the top, which creates more total time under tension. Plus, depending on the gym you’re in, you might have numerous handle options and body positions to keep you busy.
- Cable straight-bar biceps curl
- Squatting cable EZ-bar biceps curl
- Standing reverse grip cable curl
- Lying cable biceps curl
REVERSE HAND PUSH-UPS
Reverse hand push-ups put even more emphasis on your biceps than diamond push-ups, so get ready!
HOW TO DO A REVERSE HAND PUSH-UP
- Start in standard push-up position.
- Slowly rotate your arms outward until your fingers are pointed toward your toes.
- Move your hands a few inches toward your feet into a comfortable position, but keep your arms straight.
- Engage your core.
- Slowly lower yourself toward the ground. Your wrists and forearms might not be flexible enough yet, so don’t force yourself to go lower than what feels comfortable.
- Hold the position for two seconds, then push yourself up.
- Repeat steps 4 to 6 for each rep.
ONE ARM PUSH-UPS
One arm push-ups force your biceps to compensate for missing support.
HOW TO DO A ONE ARM PUSH-UP
- Start in standard push-up position.
- Take one arm and place it behind your back.
- Engage your core.
- Slowly lower yourself until your chest almost touches the ground. Be sure to keep your back straight and your body parallel to the ground.
- Hold the position for two seconds, then push yourself up.
- Repeat steps 3 to 5 for each rep.
- Switch arms when you complete one set for one arm.
THE BREAKDANCER
Ready for a challenge? The breakdancer is a neat exercise that will target your biceps and shred your abs.
HOW TO DO A BREAKDANCER
- Sit on the floor with your legs out in front of you and your arms straight by your side, palms on the ground.
- Press down with your palms to lift your body off the floor as high as you can.
- Swing your legs around to one side. Lift your palm on that side to let your legs pass—they should now be behind you.
- Swing your legs around the other side, lifting your palm on that side to let them pass. Now your legs should be back in front of you.
- Repeat steps 2 to 5 as fast as you can. Your legs should move in a circular motion while your arms hold your body up.
WALL HANDSTAND
The handstand is another challenging move that helps you build your biceps.
HOW TO DO A WALL HANDSTAND
- Stand a few feet away from a wall.
- Bend at the waist and plant your arms shoulder-width apart on the ground.
- Plant your feet on the wall.
- Walk up the wall—keep your arms and back straight as you use your hands to push yourself against the floor and your legs to walk up on the wall.
- Move until your arms are straight above your head with your hands pushing against the floor and your toes touching the wall.
- Challenge yourself to see how long you can hold this position.
CHIN-UPS
Chin-ups are a variation of pull-ups that work more on your biceps than they do on your forearms.
HOW TO DO A CHIN-UP
- Grab your pull-up bar. Grip it with your hands slightly closer than shoulder-width apart and palms facing backward.
- Hang on the bar with your core engaged.
- Pull yourself up by pulling your elbows down and tightening your biceps.
- Pull until your chin passes the bar.
- Hold for two seconds before slowly lowering yourself until your arms are straight.
- Repeat steps 2 to 5 for each rep.
PULL-UPS
If you have a pull-up bar, resistance bands, or even a towel to hang around a door, you can use pull-ups to build powerful forearms, back muscles, and biceps. We recommend also reading 7 Reasons to do Pullups Every Day.
HOW TO DO A PULL-UP
- Grab your pull-up bar. Grip it with your hands shoulder-width apart and palms facing forward.
- Hang on the bar with your core engaged.
- Pull yourself up by pulling your elbows down and moving your upper back muscles closer together.
- Pull until your chin passes the bar.
- Hold for two seconds before slowly lowering yourself until your arms are straight.
- Repeat steps 2 to 5 for each rep.
SIDE PLANK
Like push-ups, the plank is another exercise with variations that challenge your biceps.
HOW TO DO A SIDE PLANK
- Start in standard push-up position.
- Slowly turn your body to one side, raising one arm until it points straight upwards.
- Keep both arms straight, aligned, and nearly perpendicular to the ground. Stay in this position for 30 seconds.
- Lower yourself to traditional plank position, then repeat the exercise on your other side.