The Iconic Man's: Biceps Workouts
The top 10 best biceps workouts for men
Sure. They might not be the biggest or even the strongest muscle group in a man’s body, but they sure are the first thing others will notice when you’re wearing a semi-tight shirt or a T-shirt over the summer. Basically, biceps are the best “show” muscles for a man. And not to generalize, but which iconic man out there doesn’t want bigger “guns”?
As a man, we don’t just want our biceps to work or be able to lift heavy weights, we want them to represent us. Working out is a key component - along with diet - in helping you reach your goals. It’s not only healthy, it’s good for your physical and mental health too. Exercising helps with emotions such as confidence, happiness and can help reduce the risk of chronic disease.
Summer is right around the corner and you want to have bigger and stronger arms. Where can you start? There are a couple of workouts you can do on a regular or daily basis that will get you in shape just in time for the warm season. No gym? No problem! You can easily do these at home too if you don’t have access to a gym. Ideally you should have access to dumbbells or kettlebells but don’t worry if you haven’t as there are alternative objects you can utilize (for example, think big bottles of water).
Here are the top 10 best bicep workouts to get the “guns” of your dreams and become an iconic man:
1. Overhead cable curl: This workout is specifically good for your front double biceps and makes your guns look amazing as you train. You can either do both cables at once or alternate between arms and focus on one at a time.
2. Hammer curl: This move will typically be your strongest curl because all of our elbow flexors are actively engaged. The forearm and wrist are in a power position while holding the weight. Repeating this movement for a couple of sets will strengthen the muscle group during the workout.
3. Dumbbell biceps curl: A classic move that every man should perform. Dumbbells let the wrists move freely which allows for a slight rotation of the wrist and forearm during the curl, in turn thickening the muscle group and leading to muscle growth.
4. Barbell curl: Another classic move for arms. In fact, this move alone can really help tone your arms. Chose a grip that is comfortable for you depending on your arm strength or even wrist power (some men have weaker wrists than others and adjustments are absolutely acceptable – this is about gains, not pain!). A narrower grip will accentuate the long head of the muscle. A wider grip will accentuate the short head of the muscle. Decide which one you want to work on and go for it!
5. Zottman curl: Holding a dumbbell in each hand with a palms-up grip on the way up and a palms-down grip on the way down will help get elbow flexors working really hard. This move also engages your core, so it’s a double win!
6. Preacher biceps curl: It’s not as intense as it sounds, but it’s definitely a good workout to target this muscle group. Using a preacher bench, sit down on it while using the upper arms. This exercise also works as a good warm-up or stretching exercise before you start the rest of your bicep workouts.
7. Wide-grip standing barbell curl: Gents, we’ve all seen other men do this move in the gym. And with good reason! It’s one of the most common ways to target this muscle group. Using a wider-than-normal grip will cause you to externally rotate at the shoulder and prompt more involvement from the short head of the biceps muscle. We encourage you use bands, chains or another buddy for a more intense workout than a dumbbell can give you.
8. EZ-bar curl: Back to the curls. This move engages both the short and long heads of the biceps muscle. It’s not a terribly complicated workout and for some men it’s more comfortable for joints and the forearms in comparison to a straight barbell. If you’re someone who has joint problems, this might be a good move for you to try out.
9. Standing concentration dumbbell curl: Concentration curls, you place the arm in front of the body while bending the elbow and make the shoulder rotate. While this decreases recruitment of the long head, it can increase biceps thickness during your workout. Place your free hand on your off leg to support your body weight or on your hip, depending on what’s more comfortable for you.
10. Incline inner-biceps curl: This exercise can easily help you stretch the long head of the biceps. Keep in mind that the more horizontal the bench during your workout, the more the long head of the muscle will be stretched during your reps. This move is good for isolating the biceps muscle, so be sure to include these in most of your workouts for faster results.
Try some of these workouts during your next routine and keep increasing the weight for best results. No need to go overboard. You can stick to the usual three sets and 12 repetitions for each. Remember, the best results happen over time. Consistency and effort are the key ingredients for success when it comes to working out. Don’t forget, biceps workouts pave the way for an iconic man with iconic arms! Check out our article on “What Should Men eat to lose Weight” and start getting fit today.
Too busy living the jet-set life? No worries! Check out our article on “Airport Gyms” and how this emerging trend can help the iconic man stay fit regardless.
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