Your biceps are important muscles from a functional standpoint, and they are also important for displaying off your toned physique, as your biceps are most prominent when you flex your arms to show a muscle. In addition, your biceps help to bend your arm at the elbow and rotate your forearm. Working out with weights is the most effective way to build ripped biceps, but be sure to exercise only under proper supervision.
Barbell Curl
The barbell curl is a simple exercise to perform, but it is the most effective bicep exercise, according to weightlifting website Project Swole. The barbell curl is effective because it targets your biceps and does not involve a lot of stabilizing and supporting muscles, so your biceps need to drive the motion without assistance. To perform the barbell curl, stand upright with your feet shoulder-width apart. Hold a barbell with an underhand grip and curl the bar up toward your chest. Be sure to keep your back straight and don't swing your body so you can ensure that your biceps are driving the motion.
Weighted Chinups
Weighted chinups are beneficial because they help you build your back and biceps. In addition, weighted chinups are more effective than other exercises because of the added weight. According to research from personal trainer Bret Contreras, weighted chinups are among the most effective exercises at stimulating muscle fibers in your biceps. To perform weighted chinups, use a weight belt or hold a dumbbell between your legs. Grip a chinup bar with an underhand grip and pull yourself up until your chin is at the level of the bar. Pause and reverse the motion, keeping your body from swinging during the motion.
Incline Dumbbell Curls
Incline curls make use of a unique seating position to promote the use of the maximum range of motion in your biceps. Fitness professional Alex Curran recommends performing the curls on a bench with an incline of between 60 and 70 degrees for optimal results. Dumbbell curls can be more effective than other exercises because they require each of your arms to work on its own, rather than working together to provide force. To perform this exercise, hold a dumbbell in each hand and lie on your back on an inclined bench. Curl the dumbbells up toward your chest, alternating arms.
Underhand Bent-Over Rows
Underhand bent-over rows are different from traditional rows, which have an overhand grip. The underhand grip provides an extra challenge to your biceps, and the use of a barbell allows you to lift more weight than you could with curls or other bicep exercises. Begin by holding the barbell with an underhand grip and bend over at a 45-degree angle. Lift the barbell toward your body in a slow, controlled motion, pause at the top of the motion and reverse it.
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