Are you hoping to tone your arms, to make them look a bit more sculpted? I got you! The following biceps exercises will get you well on your way to the sexy arms you desire. Below are 4 awesome exercises to work biceps. For best results, program these biceps moves in your routine at least 2x a week.

Dumbbell Bicep Curls for Simplicity

The obvious choice for a biceps exercise is the classic dumbbell bicep curl. This move is easy to complete and modify where necessary.

I suggest you choose a set of light to medium dumbbells. They should be challenging enough for you to complete a max of 8 to 10 repetitions with good form.

Bicep Curl Isometric Hold for Tone and Endurance

For the bicep curl isometric hold, you have to curl up to the halfway position and then, as the name suggests, hold there for a predetermined amount of time. The benefit is that holding increases time under tension, which is important for muscle growth. It’s also functionally valuable. I mean… master this move and you’ll be able to get all of your groceries in ONE trip😉

I recommend you complete your classic curl reps, then perform the isometric hold for 20-30 seconds before you release for recovery.

Forward Press for a Challenge and Pump

Take your biceps isometric hold, then reach your arms forward and you have the forward press! In addition to working your biceps, the forward press also engages the muscles around your shoulders (mainly delts and traps) AND it challenges a number of core muscles, including your abs and glutes. The front press requires core stabilization to keep from arching and rounding your spine, so you’re getting a solid core workout. It also gives you a great muscle pump!

Cable Crossover for the Win

I saved the best for last. The cable crossover is by far my favorite biceps exercise. You’re actually getting 4 for 1 with this move, with activation in your pecs, delts, and obliques too! The best part is that, if you have a set of resistance bands, you can perform this move almost anywhere!

Place your resistance bands or cable at a low anchor point.

Don’t Forget Your Triceps and Delts!

The moves included above are a solid selection of exercises to tone your arms by way of building your biceps. But remember that most biceps exercises are front body oriented. You’ll need to include work on your triceps and delts to see the best results. I have a ton of triceps exercise demos on my Youtube channel. So feel free to head over there if you need inspiration.

Good Luck!


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