{"id":1290,"count":4,"description":"Many men begin workout routines aiming to build their upper body. After all, along with the chest, a man\u2019s biceps are one of the areas that are most visible in day-to-day life.\r\n\r\nWhether you\u2019ve been at it for awhile, or are just starting out, chances are that you don\u2019t yet have the biceps you want, or are looking for a fresh approach to <a href=\"https:\/\/www.reead.com\/en\/muscle-mass-gain-tips-190712022\/\">gain muscle mass<\/a>.\r\n\r\nHere, we\u2019ll cover the essential biceps exercises to include, a review of the targeted muscles, and some injury prevention tips. Building biceps takes time, but once you\u2019ve found a routine that suits you, you\u2019ll be well on your way to the gun show.\r\n<h2>Bicep Muscles \u2013 a Quick Review<\/h2>\r\nThe Biceps are what\u2019s known as a \u201ctwo-headed muscle.\u201d\u00a0 To get good definition, both sides of the <em>biceps brachii<\/em> must be worked.\r\n\r\nIn addition, a lesser known bicep muscle called the <em>biceps brachialis<\/em> lies beneath the main muscle, and any comprehensive routine will target this as well.\r\n<h3>5 Best Biceps Exercises<\/h3>\r\nOne targeted biceps <a href=\"https:\/\/www.reead.com\/en\/workout-routine-for-men-125252019\/\">workout every week is generally sufficient for most men to bulk up<\/a>.\r\n\r\nHowever, if you find you are reaching a plateau, split your biceps exercises into two days\u2014one for heavy \u201cpulling\u201d movements, and one for heavy curls.\r\n<ol>\r\n \t<li>Barbell Curl\u2014standing with your arms front of you and with your wrists straight, bring bar up while exhaling until hands are level with shoulders. Pay attention to keep elbows right by hips.<\/li>\r\n<\/ol>\r\n<ol start=\"2\">\r\n \t<li>EZ Bar Curl\u2014using the same movement to the barbell curl, the angled curve of the EZ bar will target the outer head of the biceps.<\/li>\r\n<\/ol>\r\n<ol start=\"3\">\r\n \t<li>Alternating Dumbbell Curl\u2014this movement uses the same motion as in the bar curl, but this time, the alternating action of lifting single weights will work to isolate the biceps more effectively.<\/li>\r\n<\/ol>\r\n<ol start=\"4\">\r\n \t<li>Hammer Curl\u2014the single best move to target the biceps brachialis, you perform this curl movement by holding the dumbbell with your thumbs toward ceiling and with palms facing each other. Focus on a rapid lift and a slow controlled descent.<\/li>\r\n<\/ol>\r\n<ol start=\"5\">\r\n \t<li>Chin Ups\u2014last but not least, the chin up is the classic biceps building movement. A compound move that will work chest, back and shoulders too, make sure your grip has your inner wrists and forearms facing you.<\/li>\r\n<\/ol>\r\n<h3>Injury Prevention from Biceps exercises<\/h3>\r\nThe biggest risks when performing a <a href=\"https:\/\/www.reead.com\/en\/how-to-build-biceps-easily-79622018\/\"><strong>biceps workout<\/strong><\/a> are muscle tears and tendonitis.\r\n\r\nWhile tears to the biceps are rare, they can happen and generally do so when weight is increased too quickly, or proper warm up and stretching are skipped.\r\n\r\nBiceps tendonitis occurs where the biceps muscle attaches to the shoulder joint.\u00a0 Improper form\u2014especially during repetitive overhead motion\u2014is the culprit.\r\n\r\nMaking sure you are performing exercises correctly\u2014something a trainer or seasoned weight lifter could help you with.","link":"https:\/\/www.reead.com\/en\/arms-workout\/","name":"Arms workout","slug":"arms-workout","taxonomy":"post_tag","meta":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.5 (Yoast SEO v27.5) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>5 Best Bicep Building Exercises<\/title>\n<meta name=\"description\" content=\"Here my five best bicep exercises to help you build big arms naturally and help you learn how to maintain your muscles mass\" \/>\n<meta name=\"robots\" content=\"noindex, follow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"5 Best Bicep Building Exercises\" \/>\n<meta property=\"og:description\" content=\"Here my five best bicep exercises to help you build big arms naturally and help you learn how to maintain your muscles mass\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.reead.com\/en\/arms-workout\/\" \/>\n<meta property=\"og:site_name\" content=\"Travel the USA and France, Dress Better, Live Smarter\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.reead.com\/en\/wp-content\/uploads\/2023\/01\/get-bigger-forearms.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1500\" \/>\n\t<meta property=\"og:image:height\" content=\"1000\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:title\" content=\"5 Best Bicep Building Exercises\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"CollectionPage\",\"@id\":\"https:\\\/\\\/www.reead.com\\\/en\\\/arms-workout\\\/\",\"url\":\"https:\\\/\\\/www.reead.com\\\/en\\\/arms-workout\\\/\",\"name\":\"5 Best Bicep Building Exercises\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.reead.com\\\/en\\\/#website\"},\"description\":\"Here my five best bicep exercises to help you build big arms naturally and help you learn how to maintain your muscles mass\",\"breadcrumb\":{\"@id\":\"https:\\\/\\\/www.reead.com\\\/en\\\/arms-workout\\\/#breadcrumb\"},\"inLanguage\":\"en-US\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\\\/\\\/www.reead.com\\\/en\\\/arms-workout\\\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\\\/\\\/www.reead.com\\\/en\\\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Arms workout\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\\\/\\\/www.reead.com\\\/en\\\/#website\",\"url\":\"https:\\\/\\\/www.reead.com\\\/en\\\/\",\"name\":\"Travel the USA and France, Dress Better, Live Smarter\",\"description\":\"Travel the USA and France, Dress Better, Live Smarter\",\"publisher\":{\"@id\":\"https:\\\/\\\/www.reead.com\\\/en\\\/#\\\/schema\\\/person\\\/7b3d421f0058a1215d7b9b8960fc8eba\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\\\/\\\/www.reead.com\\\/en\\\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":[\"Person\",\"Organization\"],\"@id\":\"https:\\\/\\\/www.reead.com\\\/en\\\/#\\\/schema\\\/person\\\/7b3d421f0058a1215d7b9b8960fc8eba\",\"name\":\"Reead\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\\\/\\\/www.reead.com\\\/en\\\/wp-content\\\/uploads\\\/2020\\\/10\\\/men-earrings-tips.jpg\",\"url\":\"https:\\\/\\\/www.reead.com\\\/en\\\/wp-content\\\/uploads\\\/2020\\\/10\\\/men-earrings-tips.jpg\",\"contentUrl\":\"https:\\\/\\\/www.reead.com\\\/en\\\/wp-content\\\/uploads\\\/2020\\\/10\\\/men-earrings-tips.jpg\",\"width\":1200,\"height\":800,\"caption\":\"Reead\"},\"logo\":{\"@id\":\"https:\\\/\\\/www.reead.com\\\/en\\\/wp-content\\\/uploads\\\/2020\\\/10\\\/men-earrings-tips.jpg\"},\"description\":\"Reead is a French travel blogger based in Las Vegas and the founder of Reead.com, a blog launched in 2009. 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