Rip, Curl: The Best Exercises for Biceps

Strong biceps are a foundation of sculpted, sexy arms. This two headed muscle is what flexes your arm at the elbow. It also helps control the rotation of your forearm, palm up. Because of the bicep's parallel running muscle fibers, which is quite unlike that pinnated fibers in most muscles  — the bicep has the unique ability to bulge your flex.

So, if you want to give spectators two premium tickets to your next gun show, keep reading.

Here are four of the best exercises for your biceps. Add one to your next sweat ‘sesh, or, for a killer bicep workout, perform them as a circuit, working for 50 seconds and resting for 10 seconds between sets. Complete 3-4 rounds in total.


4 of the Best Exercises for Biceps


Barbell Curls

Notes on technique:

Use your muscles to fuel this movement, not momentum.

Roll shoulders back & down, lifting your chest to set posture prior to movement.

Keep elbows locked to your sides; don’t allow them to bow out.


Pink Thing Curls

Notes on technique:

Don’t allow band to pull your arms down; resist it for results!

Use your muscles to fuel this movement, not momentum.

Roll shoulders back & down, lifting your chest to set posture prior to movement.

Keep elbows locked to your sides; don’t allow them to bow out.



Reverse Pull Ups

Notes on technique:

Keep legs closer to your body to make the movement easier and further away to challenge yourself.

Keep grip a little wider than shoulder-width apart.

Maintain a straight, flat back.


Pull Ups

Notes on technique:

Keep legs closer to your body to make the movement easier and further away to challenge yourself.

Keep grip a little wider than shoulder-width apart.

Maintain a straight, flat back.


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