Finding the bicep workout for you, in isolation and combination, is a personal choice - some workouts you will enjoy more than others and will certainly be more favorable.

Step 1: Start by warming up with a ten minute run. You may also cycle for the same amount of time.
Step 2: Now begin with three sets of Barbell Curls of six to ten repeats.
Step 3: Move on to perform three sets of Close Grip Chin Ups of six to ten repeats. Weights may be added to this exercise for resistance, provided it is necessary.
Step 4: Finish off with three sets of Concentration Curls, again with six to ten repeats.
Step 5: Move onto ‘drop sets’ and other techniques when these have been exhausted.

Of the various best bicep workouts a favorite is the Preacher Curl, using the Preacher Curl Bench. This curl allows the biceps to be the prime mover in the curl, giving the biceps a real isolation workout that will develop your biceps to the best. Using a Preacher Curl Bench enhances your lifting power so that weights can be lifted with almost the power of the Standing Bicep Curl – you can safely try for some really big weights – or go your hardest on minimum weights – knowing that the muscles doing the work, in the Preacher Curl are mainly the biceps muscles and so for maximum development of the biceps in an isolation exercise the Preacher Curl comes highly recommended.

Whatever your needs in bicep development, balance is the key. To support your bulging bicep muscles – you will need a highly developed muscular and cardio system so that you have a good healthy balance of fitness and strength, for overall good wellbeing.

Let’s start off with the most basic of exercises to train your biceps, the Standing Barbell Curl.

Standing Barbell Curl

Possibly the most popular of exercises to train the biceps, this work-out is a favourite of many professionals. The strategy behind this exercise is to provide the best bicep workout and growth in the least amount of time, and so it is essential that you put in enough effort.

Be Ready to Work Hard!

The workout comprises of extremely heavy and forceful compound movements that are slowly repeated. The process of the exercise itself will not be dealt with here, as it is quite popular and known to most people. However, one thing that might be helpful to understand before starting, is that it is allowed to cheat a little while doing the exercise. For example, you could twist the weight in the direction your body while using an explosive body movement to contract the bicep muscles.

Another method of making this exercise more effective to train your biceps is to make sure that you bring the weight down with less speed than while raising it up with. This is quite important since when you move the weight down slowly, more of the muscle’s fibres are stimulated than by any other phase of the exercise.

Do Not Let the Weight Drop

It is very important that you are able to control the resistance or weight while lowering it, if you want to get the best out of the bicep workout routine. If by some chance you feel an unwarranted strain on the wrists, it might be a good idea to shift to a curl bar that is curved or ‘Cambered’.

Alternated Standing Dumbbell Curls

This routine is very similar to the regular or normal dumbbell curl, and differs only by the fact that the right and left hands are used alternately while performing the routine. It is advised that you begin to perform these curl exercises while standing, since the standing position provides more resistance and weight than if you were performing it while sitting.

It is also important to remember again to bring down the weight slower than you raise it up in order to get the best bicep workout and the benefit most from the movement in the negative direction.

Another thing to be kept in mind is that unlike the previous exercise, cheating should be reserved for a few repetitions at the end. These cheat repetitions are instrumental in forcing your arm muscles to grow by overloading your biceps. By using these two exercises in combination, you will find that your arm strength increasing. You will also notice that this routine provides you with more arm muscles as opposed to any other routine, proving that it is indeed the best bicep workout.

It is also a good idea to integrate these exercises into all your other bicep training workouts. Always make sure you concentrate on the two above said routines when you’re training your muscles and before you know it, this best bicep workout will be adding to your arm muscles.