If you want to strengthen and build your biceps, you can train your biceps at the gym. As you know, the gym has a variety of equipment you can use to train your body. To train the biceps, you need to learn about the equipment and workout you can try to train this muscle.
By learning these, you can maximize your results and avoid exercise injury if you perform these movements incorrectly. Discover several effective biceps exercises in the article below.
Recommendations of Biceps Workout at the Gym
As mentioned, there are many ways to train your biceps at the gym. Aside from practicing these moves, you also need to train consistently for the best results. Before learning about the recommended exercises, you need to understand what the bicep muscle is.
The biceps are muscles located in the upper arms. In addition to being consistent and performing the moves correctly, you also need to do warming ups to avoid the risk of injuries. Here are examples of biceps workout you can do at the gym:
1. Hammer Curl
The first biceps exercise at the gym is the hammer curl. You need two dumbbells to perform this move, and ensure that the weight of the dumbbells matches your fitness level. Refrain from forcing yourself to use excessively heavy weights to avoid injuries.
Here are the steps to perform a hammer curl:
- First, position your hands at your sides while holding the dumbbells.
- Then, lift the dumbbells by bending your elbows until they reach shoulder height.
- When the dumbbells reach shoulder height, lower them back to the starting position and repeat the movement several times.
2. Standing Dumbbell Curl
This move is similar to the hammer curl and also requires a pair of dumbbells. When doing this workout, ensure that your grip is secure to avoid accidents.
Here are the steps to perform a standing dumbbell curl:
- First, stand upright with your palms facing forward while holding the dumbbells.
- Then, slowly lift both dumbbells by bending your elbows until they reach shoulder height.
- Lower them slowly back to the starting position and repeat the movement several times.
3. Preacher Curl
The preacher curl is the next biceps exercise you can try at the gym. You need a preacher bench and a barbell. Choose a weight that matches your fitness level. Then, adjust the preacher bench so that the top pad sits just below your armpits.
Here is how to perform a preacher curl:
- Stand in front of the preacher bench and position your upper arms against the bench pad.
- Lift the barbell toward your shoulders by bending your elbows.
- Slowly lower the weight, but before your arms fully extend, begin the next repetition. Repeat for several repetitions.
4. Barbell Bent-Over Row
To perform this move, you need a barbell. Before starting, choose a weight that matches your fitness level and follow these steps:
- Bend forward slightly so that the barbell hangs around knee level.
- Pull the barbell upward toward your lower abdomen using your upper back and arm muscles.
- Once the barbell reaches your torso, slowly lower it back to the starting position.
5. Standing Cable Curl Drop
The next bicep workout move is the cable curl drop. You need the pulley cable machine to perform this move. After setting the weight, follow these steps:
- Stand in front of the machine and hold the bottom part of the machine’s holder.
- Pull the cables by bending your elbows so it aligns with your chest.
- Afterwards, lower it down slowly to the original position.
6. Chin Ups
Chin-ups are one of the most effective exercises that heavily engage the biceps. Even though they are compound exercises that also target the back muscles, especially the latissimus dorsi, chin-ups can serve as a primary exercise for building biceps strength.
Here is how to perform a chin-up:
- Hang from the bar with an underhand grip (supinated grip) slightly wider than shoulder-width apart.
- Pull your body upward until your chin passes over the bar, focusing on engaging your biceps.
- Slowly lower your body until your arms are fully extended.
- Repeat for as many repetitions as you can while maintaining proper form.
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