Bicep Exercises for Men - Part 2

6. Standing Barbell Curl

Many people find it a good idea to try something new at the beginning, but then return back to this classic and tried-and-true arm workout. You might want to try something new at the beginning, but then return back to this classic and tried-and-true arm workout. Plus, you won’t have to worry about any complexities or variations; these will be a welcome break from what you used to do. Barbells are made from steel and allow you to use both your arms, which is great for control. They are used in a Standing Curl.

7. Zottman Curl

This multi-movement piece is one of the best arm workouts for men that you can add to your arsenal. The Zottman Curl focuses on all three major muscles that make up the biceps – brachii, brachialis and brachioradialis. To perform the Zottman Curl, curl the bar up to your shoulders,

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8. Decline Dumbbell Curl

When you lie down with your arms extended, it requires more effort and stability to contract your muscles. The Decline Dumbbell Curl is a great example of how you can use this theory to bolster your biceps muscles. To perform Decline Dumbbell Curls,

Using a bench set to 45 degrees, lie with your chest facing down.
Without moving your upper arms, bend your elbows and curl the dumbbells as close to your shoulders as you can.

Pause at the top.
Slowly lower the weight back to the starting position, completely straightening arms at the bottom.

9. Concentration Curl

The Concentration Curl is a unique muscle-building exercise that can increase your upper arm size. It moves the dumbbell up and back, focusing on the core section of your arm. You will need a dumbbell for this one. But should also focus on pushing heavy weight to maximize gains in strength and muscle size. This can often be tougher for people with sedentary work lives, but it’s worth the extra effort. It’s called the Contraction Curl and it has been proven to improve your performance more than similar exercises like crunches or sit-ups.

Sit on the bench and spread your legs.
Rest the arm holding the dumbbell on the same side leg, just below the knee. The weight should hang between your legs.
Place your off-hand on your thigh to keep your torso upright and stable.

Curl the weight up.
Pause, squeezing your biceps at the top.
Slowly reverse the movement to return to the start

Repeat on the opposite side.

10. Cable Flex Curl

Another cable exercise, the Cable Flex Curl is a great way to keep tension on your bicep muscles while alternating flexed muscles. Even just holding your arms in this position will give you an arm workout, but the added flex will throw your muscles into overdrive. To perform Cable Flex Curls, start by holding your arms at shoulder height with your palms facing away

Stand between two weight stacks of a cable crossover station.
Grab a high-pulley handle in each hand.
Hold your arms out to the sides, parallel to the floor.

Curl your hand toward your head, without moving your right arm.
Slowly straighten your left arm.
Repeat the move with the opposite arm.

11. Preacher Curl

To perform Preacher Curls, sit on the ground with your back against a wall, with your knees bent and your feet flat on the ground. With your arms extended straight in front of you, raise your arms up and over your head as you curl your torso towards the ground. Lower your arms back down to the starting position.

Hold a barbell with your hands six inches apart.
Rest your upper arms on the sloping pad of a preacher bench with your elbows slightly bent.

Bend your elbows and curl the bar toward your shoulders, without moving your upper arms.
Pause, squeezing your biceps at the top
Slowly reverse the movement to return to start.

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12. Seated Cable Row

Upright cable rowing offers a different benefit than most back exercises—it allows you to use the full range of motion. Your biceps are in the direct line of the pull when you perform Seated Cable Rows. Therefore, they work harder to maintain stability than your other muscles and fast-twitch fibers while they are used primarily to control your rowing movement.

Enter the seated cable row station, take a seat and place your feet on the platform.

Hold your arms out in front of you with your palms facing each other.

Pull your shoulders back as you pull the bar toward your torso.
Squeeze, before slowly returning back to the starting position.

13. Bent Over Row

Similarly, the Bent Over Row activates the upper bicep and body due to its ‘pull’ movement. For this exercise, it pays to add a bit more weight and try to go heavy. To perform the Bent Over Row;

Tips for the Best Bicep Workout

If you want to take your body back to its best, be sure to add these bicep exercises into your routine! These good tips will help you get the desired results. You might not like stretching before working out, but the benefits are great. There are many different theories on how to use them, and research is being done all the time on this topic. But save your time by doing a quick stretch if you must before working out.

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You may know a limited number of good stretches and think that the only way to get an effective muscle pump is to choose between lightweights or high repetitions with intense cardiovascular training (e.g., running). Even if you’re just doing low-weight mobility exercises, you can increase your blood flow to your muscles and increase the amount of oxygen in your blood. Remember to squeeze during your workouts so that you can focus the tension on your bicep. This supports muscle growth.

When it comes to targeting pure muscle growth, it’s important to give yourself an abundance of rest. Depending on your specific training schedule, your rest periods will play a significant role in your bicep workout. By resting for 2 to 3 minutes, you can ensure your muscles are fully repaired, meaning you can lift at full capacity and achieve your bodybuilding goals.