The Top Biceps Exercises

Biceps is short for biceps brachii. The biceps are actually two muscles, which is where the "bi" in biceps comes from. These include the long head on the outer portion of the biceps and the short head on the inner portion of the upper arm. Because the biceps's main job is to flex the elbow, there are not many exercises that target the biceps, but there are a few that are more worthwhile than others.

Barbell Curls

Barbell curls are one of the best biceps exercises because you can lift a large amount of weight with a barbell. This is important if you want bigger biceps, because you need to lift heavy weights to increase muscle strength and size.

To perform a barbell curl, stand up straight, holding a barbell in an underhand grip with your arms straight against the front of your body. Bend your elbows to raise the barbell to shoulder level. Pause for a second, and then lower the barbell back to the starting position.

Periodically change the distance between your hands to add variety to this exercise and to emphasize different portions of your biceps. This results in faster muscle growth.

Incline Bicep Curls

Incline bicep curls emphasize the long head of the biceps. The long head is the longest portion of the biceps muscle; it is the part that pops up when you flex your biceps. To perform an incline bicep curl, sit on an incline bench with your feet on the floor and hold a dumbbell in each hand with your arms at your sides, pointing toward the floor. Bend your arms and raise your palms toward your shoulders. Lower your arms to complete an incline bicep curl. Straightening your arms lengthens the long head of the biceps.

Hammer Curls

Hammer curls also emphasize the long head of the biceps -- the part you see from the side. To perform a hammer curl, stand holding dumbbells against your outer thighs with your arms straight. Bend your elbows to raise the dumbbells toward your shoulders, but unlike regular bicep curls, keep your palms facing inward. Pause for a second before returning the weights to your sides. A momentary pause makes the biceps contract at their peak.

Chinups

Chinups is a biceps exercise that requires no other weight than your body weight. You can perform chinups at a park on the bars, or install a chinup bar in a doorway at home. So if you don't want to spend money on a gym membership or weight set, you can still work your biceps. Chinups emphasize your biceps but also strengthen your back. To perform a chinup, grip a chinup bar with your hands facing you at approximately 6 to 8 inches apart. Hang with your arms straight, and then pull yourself up to touch your chest to the bar.