The Biceps can be a stubborn muscle group to workout. However, they are one of the Best Muscles where you can feel the pump afterwards if done correctly.

The trick is to listen to your body while doing your bicep workout. If you go to much on a bicep exercise, you will over train the muscle and you will not see any results. In fact, your biceps might shrink if you over train them.

On the other hand, if you don’t train them hard enough, you will not see the maximum results from your workout and your muscle growth process will take that much longer.

Standing Dumbbell Curl

The first bicep workout that is one of the best is the Standing Dumbbell Curl. This bicep exercise allows you to get the full range of the bicep extension and the curling motion that really gets the bicep pumped.If you don’t do any other bicep exercise, do this one.

To perform this exercise…

1. Start by grabbing two light weight dumbbells.
2. Have them near your side with your arms straight down.
3. Moving only your forearms, curl the dumbbell one at a time upwards using only your bicep strength.
4. Your palm should be facing your hip when you start and when you are at the top of your curl, your palm should be facing the ceiling.
5. Then slowly lower your forearm to finish the curl.

Standing Barbell Curl

The next bicep workout is the Standing Barbell Curl. The benefits of this exercise opposed to the dumbbell curl is that you will workout both biceps at the same times so you will have an equal growth in both arms.

To execute this exercise…

1. Grab a barbell shoulder width apart.
2. Have your palms facing upward when you curl up.
3. Start by have the barbell near your upper thighs and slowly curl the bar up until your bicep is completely flexed.
4. Then slowly lower the barbell to the starting position.

Preacher Curl

Another great exercise for the biceps is the Preacher Curl. This exercise really isolates the biceps. You will get a good stretch on your biceps when you perform this exercise.

The above three Bicep Exercises are my favorite and I believe they are the best for developing big strong biceps.

Henry Chervenka