Jan 12th 2022 | Recent Posts Jay Honstetter

Workouts to Build Your Biceps

It’s essentially the cornerstone of every fitness fanatic’s workout - building up biceps. It implies strength and good health, and everyone who's got them loves to show them off! From WWE wrestlers to bodybuilders to the tank top wearing sunbathers at the beach, they look good and feel great.

They’re also good for your health. Studies have shown that people with stronger biceps and leg muscles, and less belly fat, are way less likely to succumb to cardiovascular disease. The muscles provide better insulin function which can essentially mean better heart health.

So now you have more reasons than just looking good to build those biceps!

Here are some exercises to help you really focus on your favorite muscles.

Standing Dumbbell Curl

The classic curl is the go-to for so many people, and for good reason - it works! Of course you have to stand up straight and curl your arms slowly and precisely to get the benefits of the curl. Using the heaviest dumbbells and lifting them up and down quickly with no focus can cause injury and defeat the whole purpose. Start with less weight, lift slowly, and build up!

Lying Cable Curl

You’ve already done the standing dumbbell curl, so why not try the lying cable curl? While yes, it’s another curl, it is slightly different. When done correctly the tension from the cable and your lying position force you to only use your biceps while curling. There’s no chance of accidently or unknowingly activating other muscles, making it the perfect bicep workout.

Here’s how to do them:

Lay on the floor at a cable crossover station with your head near the weight stack (6 inches to a foot away). Grip the straight or EZ-bar attachment coming from a high pulley, with your forearms facing you. Begin with your arms fully extended toward the ceiling, your knees bent, and your feet flat on the floor. Bend your elbows bringing the bar down to your forehead, hold for a few seconds and slowly extend your arms back to your starting position.


Chin-ups are great for building both biceps and back muscles. And all you need is a pull-up bar, nothing else! Just be sure to engage the right muscles - do not use your shoulders (keep them

relaxed) or gripping muscles. You’ll be putting your full body weight on your biceps, giving them a better workout than if you were to only lift weights.

Hammer Curl

Yes another curl, but it’s all in the twist! A hammer curl is when you twist the dumbbell on its side and curl it that way. The difference? It transfers the weight from your bicep’s brachii to your brachialis which is what makes your arms look thicker. It’s important to work each aspect of your bicep to get a full workout.

Zottman Curl

Named for George Zottman, a 19th century professional strongman from Philadelphia, the Zottman curl works three muscles that make up the bicep - brachii, brachialis, and brachioradialis. Zottman used to do these with 50 lb weights but we recommend starting a bit lighter… okay, a lot lighter! With your dumbbells in hand, hang them at your side and turn your arms so your palms face forward. Bend your elbows and curl the dumbbells and once you reach your highest point rotate the dumbbells and go back down. Repeat if you can!

There are tons of different types of curls you can do that can really help you build your biceps, but we believe this is a good start! Also be sure to incorporate JBN’s line of muscle building supplements, like our Growtein Lean Mass Gainer, Performance Fuel, and Whey Superior, to maximize your workout.

And please remember before building your biceps to their max, it’s always best to consult a physician before starting a new workout regimen or diet!

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