5 bicep workouts to add if you want to build muscle

Toned, defined biceps are a goal for a lot of people when they start their fitness journey. In order to build those well-defined, toned biceps you need to work out a number of muscles and we’ve put together 5 key exercises you could do to do this. But as with any fitness goal, it’s best to speak to one of our personal trainers who can put together a tailored workout plan for your specific goals.

Barbell curls

A simple yet very effective workout when working your biceps. This exercise works out both biceps simultaneously. Grab your barbell, different grips will alter the part of the muscle you focus on - a wider grip will work the inner muscles whereas a narrower grip will work the outer part.

Alternating Dumbbell Curls

This workout is very similar to the barbell curl however this time you’ll be using dumbbells and alternating arms with each curl. The benefits of alternating your arms are that it allows you to focus more attention on each curl and adds a greater range of motion.

Preacher Curl

A preacher curl is an exercise done on a workstation with a 45-degree angled bench. By resting your arms on this machine you will focus the burn on the bicep muscles specifically. Rest your upper arms on the pad, bend your elbows and curl your weights towards your chest, lower the weight with a controlled effort. 

Hammer Curl

This may look like a Dumbbell circle but you’ll now take your dumbbell and turn it sideways so the weights are facing your thighs. While this change may seem insignificant it transfers the load to different bicep muscles meaning with each curl you’ll be ensuring your biceps look thicker.

Chin-ups

Chin-ups are a functional workout that some people would consider more targeted to building your back but it actually focuses a lot of attention on your biceps. One thing we look for in a workout is ensuring a good range of motion and chin-ups will put your biceps through a large range of motion. Additionally, the bicep is going to do a lot of the literal heavy lifting in this workout as the primary muscle lifting your body weight.