09/07/2025
Strong biceps support everyday pulling movements, improve grip, and add that gorgeous sculpted shape to your upper body - They aren't just for flexing in the mirror although we’re tempted!
Whether you're lifting, carrying, or training for aesthetics…biceps play a big role.
Want to build size, strength, and shape?
👉 Here are 4 of the best bicep variations to support your goals:
1️⃣ Dumbbell Bicep Curl
The go-to classic. Stand tall, elbows close to your torso, curl both dumbbells up, squeeze at the top and then lower with control.
2️⃣ Cable Curl (Straight Bar or EZ Bar)
Stand in front of a low pulley cable machine, grip the bar shoulder-width, and curl. Keep constant tension on your biceps throughout.
3️⃣ Incline Dumbbell Curl
Sit on a bench set at a 45–60° angle. Let your arms hang down and curl the dumbbells without letting your elbows move forward.
4️⃣ Cable Rope Hammer Curl
Attach a rope to the low pulley. Grip it with neutral palms and curl whilst keeping your elbows close.
🔥 Pro Tip: Combine dumbbells and cables to hit your biceps from all angles—free weights for raw strength, cables for continuous tension.
Your arms won’t grow unless you challenge them. Train smart, train consistently. 💥
Save this post for your next arm day👏
