Bicep exercises

Gun4a
Gun4a Posts: 68 Member
in Fitness and Exercise
Hey.
Would like to get my biceps in a nice shape. Nothing extreme, just to give my arms that nice look. I know I need to train shoulders and triceps too, but I can't find that many exercises for biceps apart from the usual bicep curls? Anything interesting you've come across? Thanks

Replies

  • BigGuy47
    BigGuy47 Posts: 1,768 Member
    Chin ups engage the biceps, back and core.
  • Big_Jim_86
    Big_Jim_86 Posts: 11 Member
    Incline hammer/regular curls and reverse grip barbell rows hit them pretty well.
  • TR0berts
    TR0berts Posts: 7,739 Member
    Chin/pull-ups, rows, pretty much anything that pulls something toward your torso by bending the elbows, really.
  • questionfear
    questionfear Posts: 527 Member
    Rows, pullups, and you should probably throw in some pushup variations too just to strengthen your shoulders, triceps, etc.
  • Danny_Boy13
    Danny_Boy13 Posts: 2,094 Member
    Bent over rows. Alternating over hand and underhand grip. Chinups work well but if you can not do them then use a smith machine and angle your body to a 45 degree angle to reduce the intensity.
  • Gun4a
    Gun4a Posts: 68 Member
    Thank you guys! A very good guess @Danny_Boy13, I am among the ones who can't do chinups/pullups but I would love to be able to..
  • tillerstouch
    tillerstouch Posts: 608 Member
    There are many variations of bicep curls. Preacher curls, cables, seated curls, hammer curls to name a few. You might want to look up some variations of your standard curl if you're looking for some isolated bicep workouts
  • sistrsprkl
    sistrsprkl Posts: 1,010 Member
    You can do negative or assisted chinups until you can do the real thing.
  • giantrobot_powerlifting
    giantrobot_powerlifting Posts: 2,598 Member
    Give spider, or drag curls a try for biceps. Barbell or dumbbell.

    For triceps try floor, pin, j-presses, or narrow-grip barbell presses a try.

  • Gun4a
    Gun4a Posts: 68 Member
    Yes @sistrsprkl, that is what I hope to work on in a very near future.

    The drug curls look something I would like to have a go at @nakedraygun. Never heard of them before so something a bit different. Thanks :-)
  • giantrobot_powerlifting
    giantrobot_powerlifting Posts: 2,598 Member
    edited January 2016
    Gun4a wrote: »
    The drug curls look something I would like to have a go at @nakedraygun. Never heard of them before so something a bit different. Thanks :-)
    You're welcome @Gun4a

    I don't train my biceps like I once did since I'm training for other pursuits, but I still hit them once a week. I go for the pump and get out. I do as many reps/sets in super or giant set fashion and in as short of time as I can. Barbell spider curl to incline curl one set after another without a break until my arms are blazing. I get about 5 sets that way in under 7 minutes or less. I hate to lose the aesthetics that I've worked so hard for in the past.

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