Vanity Time – Best Biceps Exercises

September 9, 2013 — Leave a comment
The biceps muscle is a focal point for many when it comes to determining if one is strong or not...

The biceps muscle is a focal point for many when it comes to determining if one is strong or not…

The biceps muscle is a popular one.

You walk into any gym and you will undoubtedly see someone grunting and moaning working their guns.

Forget the fact that the biceps muscle is the smallest of the major muscle groups and that the triceps is what actually gives your arms their size and fullness– let’s continue to obliterate our biceps all day in hopes of getting Arnold-like pythons.

Allow us to shed some light on what is considered top secret: Biceps are useless. It could very well be the least useful muscle in the body. The only thing the biceps seem to be good for is attracting others to your physique. Biceps, in our opinion, are for pure vanity.

That is not to say, however, that training them is a negative thing. I mean, let’s face it – we live in a superficial world, and if your arms look nice, people pay attention to you.

Just make sure you know the more important muscle group of your arms – the one that actually makes your arms – is the triceps, not the biceps!

The Best Exercises for Biceps

Just for those that refuse to leave the gym without getting that lactic acid pump that makes their bi’s look swole, we are going to list the very best biceps exercises that add size, girth, density, and actual strength!

The biceps are a focal point of your physique. If a stranger meets you, the first thing he / she instinctively, and subliminally, does to size you up is to check out your chest and then your biceps.

Nice looking biceps are great! They command attention, and they command respect. Sweet! Gone Liftin’ will not be discussing the usefulness (or lack thereof) of the biceps in athletics, but we will rather discuss the best exercises to get your biceps to where you want them to be.

This article from has a great rundown of the best exercise to build up your arms so you can give everyone free tickets to the gun show…

1. Incline Hammer Curls

The incline bench position increases the stretch on the long head of the biceps, while the neutral grip increases emphasis on the brachioradialis and brachialis.

incline hammer curls

2. Incline Inner-Biceps Curl

This exercise gets your humerus behind your body, stretching the long head to the max. The more horizontal the bench, the more the long head will be stretched.

This is a pretty standard fare biceps exercise – simply sit on the bench same as the above exercises, except make sure your palms our pointing forward rather than facing your body. Simple…
incline biceps curls

3. Standing Concentration Curl

This one is a FAVORITE of the man, the myth, the legend – Arnold Schwarzenegger. Concentration curls actually give your biceps that nice peak which makes them appear taller and more pronounced when flexing…
concentration curls

4. EZ Bar Curl

We all know the EZ Bar. It’s that smaller bar with the curves!

Many find the EZ bar significantly more comfortable than a straight bar. It shifts a little bit of the load from the biceps brachii to your other elbow flexors, so an argument could be made that the EZ bar curl is the best all-around biceps builder.

ez bar curl

Continue on to Part 2 of our biceps series

Lush Sleutsky

Posts Twitter Facebook Google+

Trying to provide the most current, accurate information. No tricks - no smoke & mirrors. We all want to learn more and more and keep progressing! There is no need for tricks or sales tactics. We want to gather, learn, share, and debate any and all fitness related info for the betterment of our minds and our bodies...

No Comments

Be the first to start the conversation.

Leave a Reply

Text formatting is available via select HTML. <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <s> <strike> <strong>