Both men and women who workout often have the desire to develop their biceps. Most men want bigger and chiseled biceps, while women tend to primarily seek toned biceps.

Even many novice exercisers know the best way to build your biceps is by doing arm curls. But to optimize your workouts you must understand which arm curls would be the most efficient. Additionally, your muscles will ultimately adapt to curls, so you have to work your biceps in different ways to reach your maximum potential. Warm-up first, with five to 10 minutes of light aerobic exercise, then perform the leading biceps exercises to build strong arms. Listed here are the 5 best exercises that concentrate on the biceps to add after your rows and pull-downs.

5 Best Biceps Exercises For Increasing Muscle Mass and Tone

5 Best Biceps Exercises For Increasing Muscle Mass and Tone

Reverse Curls

This being active is sadly not performed around it should be, especially for those who are attempting to develop bigger biceps. Reverse curls primarily workout your brachialis, the muscle that lies underneath the biceps, and the secondary muscles being worked are biceps as well as your forearms. You can perform all of them a variety of different methods such as barbell, dumbbell, and the cable machine.

Low and High Pulley Curls

Low and High Pulley Curls are two exercises on the cable machine which isolate the biceps. To execute a low pulley curl, select a proper weight and keep the two handles near the knees and stand comfortably. Curl the pulley handles up by bending your elbows and keeping the palms facing your up and to your shoulders. Raise and lower inside a controlled manner. High pulley curls are similar with two high cable handles which are adjusted to your height. Standing using the feet shoulder-width apart, grab the two handles while holding your arms straight to the side of your shoulders and parallel towards the floor. Bend your elbows bringing your palms toward the top shoulders.

Hammer Curls

For some reason this variation from the biceps curl is not performed as frequently as it should be either. This curl focuses a lot of isolation on your biceps and forearms as long as you perform them correctly. Possess the dumbbells at your sides, palms facing in towards the body. Keep your elbows tucked in and back straight, then simply just curl the weight up as far as possible without moving your elbows. Don’t use your body to assist with the curl!

Incline Biceps Curls

Incline Biceps Curls

Dumbbell Curls

Standing straight together with your legs hips-width apart, hold a dumbell in every hand with your arms at your side and palms facing in. Keeping the elbows tucked into your sides an raise a dumbell for your shoulder while twisting your forearm to create your palm facing the shoulder. This exercise can be done with both arms simultaneously or alternating. Your elbow will move forward at the top of the movement. This movement is okay but do not allow the elbow to jut out beyond vertical with the forearm.

Incline Biceps Curls

Incline biceps curls really are a different variation to try when it comes to seated curls. This being active is going to put the most focus on the long head of the biceps, and is one of the only exercises to do this. The reason why is because when you lay in a slant, or incline, your long head has been stretched from the positioning of the arms, which is behind your torso when you lay with your back from the pad. All you have to do is sit on an incline bench, have your elbows naturally behind your torso, after which perform the repetition just like any other seated biceps curl.