When it comes to showing off the muscles, there is none more sought after than the biceps. Every man wants to flex his biceps, and no woman wants to look foolish when she flexes hers. We all want gorgeous sculpted biceps, but how do we get them?
Aside from our own narcissistic need to flex our biceps, performing exercises that tone the bicep muscles will help give your body the lean and toned physique you’ve always wanted.
Before we get to exercises to tone the bicep, it’s important to discuss what those muscles actually do. The bicep is made up of 3 different parts, the biceps brachii, brachialis, and the brachioradialis. Each section works to complete the major functions of the bicep muscles.
The main function of the bicep is to flex the elbow, which controls movement of the forearm. The other important function of the bicep is rotating the forearm from a palms-up to a palms-down position. The best bicep exercises you can do are those that build and strengthen these 2 functions.
Best Bicep Exercise #1 – Biceps Curls
The biceps curl is one of the best bicep exercises for toning muscles because it develops stamina and strength, size, and of course definition. If your goal is to get big burly biceps then you’ll need to increase the weight. Those of you interested in toning your biceps should keep the weight at a level that allows you to complete each set without being totally exhausted.
Curls will work your biceps, but your grip will determine which area of the muscle is getting worked. Other factors that will determine which exact muscles are getting worked include the equipment you choose to use and the starting position of your bicep exercises.
Effective bicep curls can use any of the following equipment:
- Cable Machine
- Curling Machine
- Preacher Bench
Best Bicep Exercise #2 – Chin Ups
In addition to building and toning those biceps, chin ups are a great way to improve strength in your arms. Bodyweight exercises like chin ups are also great for bulking up because you’re using the weight of your body rather than traditional weights.
The best biceps chin up requires a reverse grip with your hands slightly farther than shoulder-width apart. As you pull yourself up using your bicep muscles, you have completed the first half of the chin up when your chin or upper chest touches the bar. Lower yourself back down to starting position and repeat. Complete 2 sets of 15 repetitions on days you perform strength training exercises.
Best Bicep Exercise #3 – Racquetball
You don’t have to be a ‘Buffy’ or a ‘Chad’ to enjoy the bicep toning benefits of racquetball. The swinging motion of hitting the racquetball (similar to arm benefits of tennis) helps strengthen and tone the biceps, not to mention keep them in proper shape to perform basic bicep motions.
Racquetball is a great way to tone your biceps while getting a healthy dose of cardiovascular exercise. Sure the ball and racquet weigh practically nothing when compared to a dumbbell with weights, but you’ll swing that racquet dozens of time in an hour-long game. Not to mention that racquet ball provides a substantial workout to most of your upper body–a win-win sport is what I call it!
Best Bicep Exercise #4 – Rows
Rowing is a great way to tone bicep muscles, while also working other important muscle groups. Row exercises mimic the motions of rowing a boat, which works the back and arm muscles. Rowing is one of the best bicep exercises because the many variations guarantees you’ll find a row exercise to fit your arm goals.
The bent over row is a good starting row for those unfamiliar with this bicep exercise. When done correctly the rowing motion, which requires you to flex your elbow and rotate your forearms, will help improve the definition of your biceps (get kissable guns here), as well as the strength.
Toning muscles, particularly those in the biceps region, requires consistency. Toning your bicep muscles without injury requires consistency and maintaining the integrity of the motions. Improperly done bicep exercises can injury back and/or wrist muscles just to name a few. Add two of the best bicep exercises for toning to your strength training regimen and earn those results!