However, biceps have only 40% portion of the arm anatomy. Biceps play a major role in the full body visual and are arguably most "show" muscle group in the body.
Biceps exercises are popular since ancient times and even in today's modern world biceps exercises are considered as most performed exercises. There are dizzying numbers of exercises are available for biceps but if you want top 3 most effective exercises for biceps and want to incorporate into your daily workout schedule and please follow the post.
Exercise 1 - Incline Dumbbell Hammar Curl.
Level - Beginner
How to do - To do incline dumbbell hammer curl seat yourself on an incline bench with a dumbbell in each hand. You should press strongly against the back with your feet together. Allow the dumbbells to hang straight down at your side, holding them with a neutral grip. This will be your starting position.
Initiate the move by flexing at the elbow, attempting to keep the upper arms stable.
Continue to the top of the movement and pause, then slowly return to the start position.
Benefits - The incline bench position increases the tension and stretch on the long head of the biceps muscle and also locks your body against the bench so you can't trick more weight on reps. An added benefit to hammers is that your wrist and elbow are less exposed to pressure than during reps of other curls.
Reps - 3 x 12-15
Exercise 2 - Incline Biceps Curl
Level - Beginner
How to do - Starting position, take a dumbbell in each hand and lie back on an incline bench. The dumbbells should be at arm's length hanging at your sides and your palms should be facing out.
Now as you exhale curl the weight outward and up while keeping your forearms in line with your side deltoids. Continue the curl until the dumbbells are at shoulder height and to the sides of your deltoids.
After a second contraction at the top of the move, start to inhale and slowly lower the weights back to the starting position using the same path used to bring them up.
Repeat for the recommended amount of repetitions.
Tip: The end of the movement should look similar to a double biceps pose.
Benefits - This exercise also grows the long head of the biceps. The more horizontal the bench during your workout, the more the long head of the muscle will be pulled during reps.
Reps - 3 x 12-15
Exercise 3 - Standing Concentrated Barbell Curl
Level - Beginner
How to do - Taking a barbell in your working hand, stand straight. Allow your working arms to hang perpendicular to the ground with the elbow pointing out. This will be your starting position.
Flex the elbow to curl the weight, keeping the upper arm stationary. At the top of the repetition, flex the biceps and pause.
Lower the barbell back to the starting position.
Repeat the movement for the guided amount of repetitions.
Benefits - Standing concentration curls place the arm in front of the body with a bent elbow and a rotation in the shoulder. While this decreases requirement of the long head, it potentially improves biceps thickness and peak with a better build of surrounding muscles during your workout.
Reps - 3 x 12-15