Biceps exercises

Biceps exercises are important because the biceps play a central role in many everyday movements and athletic activities. Here are the main reasons:

Functional strength: The biceps are involved in movements such as bending the arm and rotating the forearm, which are useful in many situations, such as lifting objects or carrying groceries.
Support other exercises: Strong biceps improve your performance in other exercises, especially pulling exercises such as pull-ups, rowing, or lat pull-downs.
Joint stability: The biceps supports the stability of the elbow and shoulder, which reduces the risk of injury.
Aesthetics: Well-trained arms are often a visual goal in strength training, and defined biceps contribute significantly to an athletic appearance.
Muscle balance: Biceps exercises help to avoid muscular imbalances, especially in relation to the triceps muscles, which is important for healthy joints.

In summary, bicep exercises not only provide strength and aesthetics, but also better functionality and injury prevention.

With the dumbbell

Dumbbells allow you to train one arm in isolation. This means you can focus on the biceps and triceps individually, which isn't as easy with barbell exercises. You can control the weight and movement much more precisely, leading to better muscle activation.

Biceps exercises

Biceps curls

Stand upright, holding the dumbbell(s) with your hands about shoulder-width apart.

Bend your elbows and slowly raise the weight until your forearms are almost vertical.

Lower the weight slowly and in a controlled manner back to the starting position.

Hammer Curls

Hold a dumbbell in each hand, palms facing each other.

Bend your elbows and lift the weight without moving your upper arm.

This variation also works the forearm muscles and the brachialis , which lies under the biceps.

Concentration curls

Sit on a bench and rest your elbow on your thigh.

Hold a dumbbell and perform a one-arm bicep curl to maximize muscle contraction.

This exercise helps to improve bicep isolation .

WHAT YOU NEED

CHD-Kompakthantelpaare Gummi - 2,5 kg Steigung

CHD Compact Dumbbell Rubber 2.5 kg Incline

From €42,00

Hexagon Hanteln – Hantelsätze Gummi Detailansicht

Hexagon Dumbbells – Dumbbell Sets Rubber 5 to 50 kg

From €569,00

Hex Hanteln Gummi - 1 bis 50 kg ergonomische Griffform, gerändelt und verchromt

Hex Dumbbells Rubber - 1 to 50 kg

From €3,20

Kurzhantel - Fat Bar / Fat Grip Dumbbell

Kurzhantel - Fat Bar / Fat Grip Dumbbell - Griff-Durchmesser: Ø 50 mm

Sold out

Dumbbell - Fat Bar / Fat Grip Dumbbell

€22,90

NOHrD Dumbbells - Hantelsatz 5 bis 25 kg Eiche

NOHrD Dumbbells - Dumbbell set - 5 to 25 kg

From €6.499,00

Urethan Dumbbells ATX® Kurzhanteln - 2,5 kg bis 60 kg

Urethan Dumbbells ATX® Kurzhanteln - 17,5 kg

Urethane Dumbbells ATX® Dumbbells - 2.5 kg to 60 kg

From €14,00

Kurzhantelablage 3-stufig - in 3 verschiedenen Breiten

Sold out

3-level dumbbell rack - in 3 different widths

From €259,00

With machines

Controlled movement: Machines provide a stable movement path, which helps improve technique.

Reduced risk of injury: Because the machine restricts movement, the risk of incorrect strain or injury is reduced.

Focused training: They allow you to train the biceps in isolation without over-activating other muscles.

EXERCISES

BICEPS

Cable Curls

Sit down at the bicep curl machine and adjust the seat height so that your upper arms are fully resting on the padded seat.

Grip the handles with your palms facing up.

Bend your arms and slowly pull the handles up until your forearms are almost vertical.

Lower the handles back to the starting position in a controlled manner.

Advantage:
This exercise isolates the biceps and minimizes the use of other muscles, allowing for greater tension on the biceps.

Biceps machine (curls on the biceps machine)

Stand at the cable pull with rope or bar handle and choose the appropriate weight.

Grab the handle, keep your upper body upright and pull your elbows close to your body.

Push the cable down until your arms are fully extended.

Make sure you fully contract your triceps at the bottom of the movement and slowly lower the weight back down.

Advantage:
This exercise isolates the triceps and allows for consistent tension throughout the entire range of motion. It's a very effective exercise for the triceps.

Machine hammer curls (cable pull with neutral grip)

Target muscles: biceps and forearm muscles

Execution: