5 Best bicep workouts important exercises - Fitness

The word “bicep workouts” derived from Latin “Musculus biceps brachii” which means Two-headed muscle of them. Biceps abbreviated as “biceps brachii. It is the large muscle that lies on the front of the upper and arm between shoulder and elbow. The heads of these two muscles arise on the scapula and then join to form a single muscle which is linked to the upper forearm.

Structure of bicep workouts

The biceps is one of the unique muscles out of three muscles that is the interior compartment of the upper arm because along with the brachialis muscle and the coracobrachialis by which biceps share the nerve supply. The structure of biceps is that the biceps muscle consists of two according to the history of bicep workouts. These heads are named as short head and long head. Heads are distinguished according to their origin. Origins are in the Coracoid process and the Supra glenoid tubercle of the scapula.

The long head remains tendinous as it passes through the shoulder joint and through the intertubercular groove and the humerus. It extends from its origins to the coracoid. Short head tendon’s runs adjacent to the tendon of coracobrachialis like conjoint tendon. The muscles in the interior part of the arm, the biceps muscle cross two joints, the shoulder joint and the elbow joint. The Biceps muscles are attached to the arm bones by a tough connective tissue is named as Tendons. Tendons that is connected to the biceps muscle in the forearm bones (radius and ulna) are called distal biceps tendons. When the biceps contract then it pulls the forearm up and rotates it outward.

bicep workout Exercise

Muscles that work well in the body is Biceps Muscles. The biceps muscles are functional in the body and flexes the elbow. We don’t want to our biceps to work; we also want to show the best biceps exercise. There are a number of Exercises that are related to Biceps workout and all these biceps work out has top-rated exercises.

  1. Standing barbell curls

Standing barbell curls are the movements of the biceps and the forearms. Always stand with feet shoulder-width. Keep elbow torso below. Always move the forearm and use the biceps to strength the barbell up to shoulder level. The barbell will be slowly lowered to the starting position.


  1. Incline hammer curl

Se the incline bench at 45-degree and the arms hanging on the benches. Hold the dumbbell on the palm. Curl the dumbbell close to the shoulders and bend the dumbbell at the elbow without moving the upper arms. Lower weight back down to the position and the arms fully hung before curling dumbbell up.

  1. Dumbbell zottman curl

Dumbbell footman is one of the best standard variations of the bicep workout exercise. Dumbbell is used for improving arms strength and attractiveness. Hold tightly the pair of dumbbells on the palm and standing position with feet roughly hip width apart. Keep your back straight and contract bicep workouts curl to the dumbbell. At the top squeeze the biceps hard and twist the hand sou much the palm face will be downward. Now lower the dumbbell to the starting position and the palm will face forward.

  1. Standing cable curls

Standing firmly with feet on the floor. Keep your head steady and straighten your back. Curl cable weighs upwards toward the chest and breathes out. Forearm will move and rise up from the elbow. Inhaling the breath and unbend at the elbow. Put the arm in a lower starting position. Before the weight returns to the stack, keep the cable under stress.

  1. Standing barbell curls

Stand straight with the chest with the chest up and core braced. Hold the barbell with your hands just outside of the hips, by using underhand grip. Keep the chest up and the  elbow to the sides. by raising it slightly so feel the biceps muscles engaged. Maintain the stress over the biceps and curl the bar up to should der, then squeeze the biceps.


Always keep in mind that exercise for next time because when doing biceps work out exercise. By growing strong biceps then the diet must be in caloric surplus, it means eat more calories and then burning every day. It will be the foundation of success.

this exercise will help you to enhance your bicep workouts.