Biceps have been the symbol of strength and masculinity for a long time. Gym bros love training biceps and are one of the most often trained muscle groups.
No two bicep exercises are the same. You need to have a balance between isolation (single-joint) and compound (multi-joint) exercises to ensure the overall development of your biceps. We will list the five best isolation and compound exercises each in this article.
Biceps Compound Exercises
- Barbell Curls
When it comes to biceps fitness, barbell curls are the gold standard. On this lift, using the Olympic bar will help you get the best results. Changing between shoulder, narrow, and broad grips would allow you to target your biceps from various angles.
- Dumbbell Curls
Dumbbell curls aid in the development of your weapons’ top and long head. The majority of people supinate their wrists at the bottom of the campaign. If curling the dumbbell, twist the wrist in the center of the action.
- Hammer curls
Hammer curls engage the long head and, which extend from your wrist around the inside of your forearm and into your upper arm bone. To help hire the muscle, do the hammer curls with your thumbs over the dumbbell shaft.
- Zottman curls
The Zottman curls are an all-around bicep maker. Zottman curls use the same curling action as regular bicep curls, but you must twist your wrists at the height of the movement so your palms face the floor when doing the negative motion.
- EZ Bar Curls
For those who have wrist issues, an EZ bar may be a lifesaver. When you curl the bar, the EZ bar relieves tension in your wrists. The EZ bar can also be used to isolate your biceps’ long and short heads.
Biceps Isolation Exercises
- Machine Preacher Curls
Preacher curls on a machine will absolutely exhaust the pythons. When doing the isolation exercises, you can achieve a wide range of motion. Drop sets on these isolation exercises can cause the biceps to fill with lactic acid.
- Incline Bench Dumbbell Curls
Incline bench dumbbell curls vary from normal dumbbell curls in that they do not allow you to use leverage to raise the dumbbells. You’ll be able to lift lighter weights than you can for regular dumbbell curls.
- Cable Bicep Curls
Using cables in the exercises is a brilliant idea so they will totally smoke your muscles by putting constant weight on them during the exercise. By using the wires, stress can be applied to both the concentric and eccentric movements. When using dumbbells, though, you just have resistance on the concentric movement.
- Concentration Dumbbell Curls
Isolation exercises mainly aid in the development of the peak and meaning of your biceps. To get the best performance, maintain a mind-muscle bond and squeeze the pythons at the peak of the movements.
- Overhead Cable Curls
The most popular pose is the front double bicep, and overhead cable curls help shape your weapons for this pose. Maintain a pinned position with your elbows and squeeze the living hell out of your biceps at the top of the movement.