Your bicep is definitely the major body part that you would like to show off to your friends and the ladies. It goes without saying that men who have nice arms are loved by the girls. So for a guy who does not have those big guns, it is inevitable for you to look for the best bicep exercise on the planet in order to raise your hotness meter to a higher level.

Besides getting the attention of the ladies, a pair of huge biceps clearly screams stamina and power. Lifting things, carrying heavy packages, and stuff like that really demands strong arms and you can only do that if you’ve got them.

In your quest for finding the best bicep workout that suits your personality and physical condition, you need to try out different exercises in order to see what really fits and what does not. To save you some time, a list of the best bicep exercises are detailed in the succeeding to help you grow your biceps fast.

Curls and pulling movements are essential motions needed in most of the best bicep exercise discussed here. That particular movement is crucial in creating new muscles and making them bigger.

Okay, before the actual list of the best bicep exercise, remember that as a beginner, you need to choose 1 to 2 exercises, perform 1 to 2 sets of 12 to 16 repetitions which is the same when you try to grow chest muscles. For advanced fitness enthusiasts, a minimum of 2 sets and minimum of 8 reps per session is adequate.

Bicep curl exercise. The most basic but among the best bicep exercise that you can try is the bicep curl. To execute a curl, hold a dumbbell with your palms facing upward. Your elbows should be placed next to the body and should be maintained that way all throughout without drifting away when you do the curl. In fact, when you curl the weight towards your shoulders, the elbows should remain still. Go back to the original position and then repeat the process to complete a set.

A barbell curl is also a form of a bicep curl. This is an improvement from the dumbbells because with a barbell, the weight is a lot heavier and you work both your arms at the same time.

Concentration Curls. Concentraion curls are for specific muscle areas that you would want to get bigger.

Hammer curl routines. This is almost similar to the bicep curl. Every time you curl your arms, your palms are facing each other and not facing outwards. Changing the hand position helps make the exercise more intense and challenging in a unique way. You can complement the hammer curls with your bicep curls and concentration curls to achieve optimum result.