Good Biceps Exercises To Get Ripped

The biceps muscles are a symbol of strength and muscle building. Strengthen your biceps muscles and achieve a ripped look through a workout of a series of curls. Use biceps exercises in a combination to perform compound sets or sets of exercises done in succession that all stimulate the same muscle. To achieve hypertrophy, or that ripped look, perform three sets of six to 12 repetitions at 67 to 85 percent of your maximum effort.

Incline Dumbbell Curl

An incline dumbbell curl adds a bit of hyperextension to the elbow joint, resulting in a larger range of motion that your bicep must work through. Begin by sitting on an incline bench with a dumbbell in each hand. Allow your arms to hang at your sides. One at a time, curl your hands up toward your shoulders to complete the biceps curl. Once at the top, hold for a second, then lower your arm back down in a controlled manner and repeat.

Lying Curl

For the lying curl, you will need access to a cable machine or dumbbells. Lie on the floor on your back with a cable in each hand or a dumbbell. Keeping your back straight on the floor, allow your arms to become extended so that your hands are near your hips. With both hands together, curl your hands up toward your shoulder, pause for a second, then lower them back down. According to the website ExRx.net, this exercise allows for a small rest between repetitions at the top of the motion while your forearm is horizontal.

Preacher Curl

For a preacher curl, you must have a weight bench. Move the back of the weight bench into an incline position. Rest the back of your upper arm on the back support of the bench. Grasp a dumbbell in the same hand and allow your arm to straighten. While bent over onto the bench, keep your back straight and your abs engaged to maintain a healthy posture. As you exhale, curl the weight up by bending your elbow. Hold for a second at the highest point in your range, then lower the weight back down to the start. Do this with both arms.

Concentration Curl

The concentration curl uses the long head of the biceps muscle more than the short head. This gives yet another variation to your biceps workout. Begin by sitting on a solid surface with your knees bent and feet firmly on the floor. Spread open your legs to allow your bent elbow to rest on the inside of the same side's leg. Take a dumbbell in your hand and slowly lower your hand to the floor by straightening your elbow. In one controlled motion, curl your arm up by bending your elbow, bring the weight up almost touching your shoulder, hold for a second, then lower it back down. Do one arm at a time, concentrating on the biceps muscles.