Best Bicep Exercises for Men

Whether you wish to get into competitive arm wrestling or just want to impress girls with your bulging biceps, you will need a good bicep workout routine. Some of the bicep exercises include hammer curls, barbell curls, preacher curls and concentration curls. Many people follow a good workout plan but don't get expected results and the main reason for this is not adhering to correct technique and form. Proper diet is also important to replenish the muscles you workout so make sure you include high protein food in your meals.

Inspiration is as important as perspiration so put up a few posters of bodybuilders with bulging bicep around the house, watch workout videos, etc. to keep up your motivation levels. There is nothing wrong with taking bodybuilding supplements to help reach your goals faster, but don't forget there is no substitute for hard work.

Bicep exercises for men will not only help you get bigger biceps, but will also give them much-needed definition. A warm up of 5-7 minutes before you start your bicep exercises is very important to avoid injuries and let your body know it's required to do some work. Just like the warm up routine doing stretching exercises are important after you finish your workout.

Hammer Curls
The hammer curls for biceps are one of the top 10 bicep exercises for men, which will give you good definition and mass gain. Stand straight with a dumbbell in each hand and the palms facing each other. Keep your hands straight and elbows close to your body. Exhale as you bring the weight towards your body, do not move your upper arm or use shoulder to lift the weights. When your biceps are fully concentrated hold the position for 1 count and then while inhaling slowly let the weights back down.

Barbell Curls
Here's another bicep exercise with weights, barbell curls. Grip the barbell at shoulder width with your palms facing away from the body. Stand straight and look forward this will be your start position. Now exhale slowly as you bring the bar towards your body by concentrating the biceps. Keep your upper arm steady and your elbows close to the body for a good strain on your biceps. Once the bar is at shoulder length hold the position for 1 count and slowly lower the bar back to the start position. This is one of the best barbell exercises for the biceps.

Preacher Curls
Sit on the preacher curl bench and position your upper arms against the platform. Now grab the EZ bar on the inside so that your hands are turned slightly inside. Exhale and bring the bar to shoulder length by contracting the biceps and using the forearms for lifting the weight. Once your biceps are fully concentrated slowly let the weight down by extending your arms and stretching the biceps. Remember to inhale as you lower the bar, do not use any jerky movements while doing this exercise.

Concentration Curls
Sit with your knees wide apart on a flat bench and grip a dumbbell in your right hand. Now place the back of your right upper arm on the inside of your right thigh. Make sure your palm is facing forward and then curl the dumbbell towards your chest by contracting your bicep. Exhale as you bring the dumbbell up to shoulder level, hold the position for 1 count and then slowly lower the dumbbell as you inhale.

Bicep exercises will help you get the definition for your arms that you always wanted, just put in some effort in the gym. If you have problems using the weights, you can try out some exercises without weights. Like any other workout routine it is advisable to check with your physician before you start working out.