- Seated Alternating Dumbbell Curl. When discussing valuable bicep exercises, We'd be remiss not to start things off with the tried-and-true dumbbell curl. ...
- Alternating Incline Dumbbell Curl. ...
- Seated Alternating Hammer Curl. ...
- Standing Reverse Barbell Curl. ...
- Standing Cable Curl.
What is the best bicep exercise at home?
- Diamond Push-Ups. Traditional push-ups target your chest, shoulders, triceps, and abs. ...
- Reverse Hand Push-Ups. Reverse hand push-ups put even more emphasis on your biceps than diamond push-ups, so get ready! ...
- One Arm Push-Ups. ...
- Side Plank. ...
- Plank Up-Down. ...
- Pull-Ups. ...
- Chin-Ups. ...
- Curls.
What are the 6 exercises for biceps?
- EZ Bar Curls. Every gym has EZ Curl Bars and for good reason—they put your wrists in a comfortable position when using the bar. ...
- EZ Bar PReacher Curls. ...
- Rotating Dumbbell Curls. ...
- Dumbbell Concentration Curls. ...
- Rope Cable Curls. ...
- High Cable Curls.
How can I build my biceps fast?
https://www.youtube.com/watch?v=9CR2nVcGfjc
How do you hit all your biceps?
https://www.youtube.com/watch?v=VbAX-2Lgyzo
How do you hit every muscle in your arm?
https://www.youtube.com/watch?v=-d-fF1Nx2bQ
Is 8 sets enough for biceps?
Most intermediate-advanced lifters need at least 8 sets of direct bicep work per week to make gains, and for some, it's even more than that. If you're training twice a week, that's about 4 sets per session.Oct 29, 2020
Will 8 reps build muscle?
While choosing a weight at which you can do just 8-12 reps builds muscle, it also builds strength, no doubt. ... When focusing on maximizing your strength, you want to train with even heavier loads, ones you can lift for just 1-6 reps. These very heavy weights provide the stimulus needed to grow stronger.Oct 23, 2020
Is 9 sets too much for biceps?
The ideal training volume for building muscle is around 9–18 sets per muscle per week. And if you're choosing good lifts, doing 6–20 reps per set, and bringing those sets within 1–2 reps of failure, the bottom end of that range is often enough to maximize muscle growth.Oct 28, 2021