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Like all muscles in your body, you can perform bicep exercises up to three non-consecutive days a week. If you’re lifting heavy weights, (enough that you can only complete six to eight repetitions) you’ll need at least two days of rest before you perform the exercise again. For this reason, you may only work your biceps once or twice a week. If you’re goal is endurance or lean muscle, stick with one to three sets of 12-16 repetitions and at least one day of rest before you perform the exercises again.

Whether you want to build up your biceps or just tone them, here are some of the best bicep exercises you can do!

Hammer Curls- Hold dumbbells with palms facing your body. Lift both dumbbells at same time, like in the picture above.

Chin Ups – Use chip up machine and make sure palms are facing you so that you are working the biceps more.

Preacher Curls -Sit on a preacher bench and rest the back of your arms on the pad. The seat should be adjusted so that your armpits are in line with the top of the pad. Grasp the curl bar with your hands shoulder-width apart and your palms facing outward, and curl.

Barbell or Dumbell Curls – Grab a barbell loaded with weight or two dumbbells, with your palms facing outward, and curl. If you want an extra challenge, lower the barbell or dumbbells very slowly (i.e. take a full four seconds to do so) and feel the burn.

21’s -Get yourself a barbell with weight on it and hold it with your palms facing up, shoulder-width apart. Curl the bar halfway up 7 times; then curl it from the halfway point all the way up 7 times; then curl it from the bottom all the way up 7 times. Don’t rest between segments.

Pyramids -Get set of 5lb, 10lb and 12lbs dumbells and and do 20reps, 10reps and 5 reps then back. This is a KILLER for the biceps.

Do you have a favorite bicep exercise? Let us know what it is…we can add it to the list!

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