The Best Bicep Exercise For You? Don't Have To Plow Through To Know ......

Others' Best Bicep Exercise Not Necessary Your Best Bicep Exercise.....

The best bicep exercise for me is my own preferred bicep exercise that's suitable for me and works for my biceps.....

It's the same for you too.....

Let's have it out now....

You've been wondering which is the best bicep exercise for women to do?

You're afraid - would the bicep exercises you do result in big, bulging muscles on your upper arms and make you look like a gladiator?

And you really don't want to have bulging biceps like the women bodybuilders you see on TVs or in magazines.

Alas! You won't have bulky, bulging bicep muscles. They're specially for bodybuilders who train specifically and eat specific diets to grow BIG their biceps.

I had the same phobia like you too about having unsightly, bulky biceps......but I can tell you this from my experience -

If you exercise correctly and use the appropriate weights on your biceps, you'll be able to work them out, tone and strengthen them to firm and strong contours.

No "bulky" stuff here!

Are you more at ease now?

I think, to qualify as the best bicep exercise, a bicep exercise got to have these 3 things going for it:

The exercise allows a full range of motion. This means your arm goes from being fully extended to fully curled. This full range of motion gives your bicep muscles the best hard-training they would need

The exercise allows you to adjust your range of motion easily to target your weak points

The amount of weight you can work with, starting from light to heavy weights. With heavier weights, you become stronger and your bicep muscle get sculpted and strengthened

We have set the criteria, so now let's look at some bicep exercises to see they fit the label as the best bicep exercise.

The first that comes to my mind is the Bicep Curl.

It's an exercise that's simple to do, that allows you full range of motion, from extending to curling, all the way.

It allows you to adjust your range of motion easily in extending out or curling in your arms.

You get to add weight as you progress in strength, which is good for growing muscular strength.

You can find how to work your biceps using the Bicep Curl movements here .

Another best bicep exercise is the Seated Dumbbell Curls. This exercise is almost the same as the Bicep Curl except for more isolation on your arms during the exercise. I like to do this on an incline for a more radical workout.

Yet another best, I guess, is the Preacher Curl. You can do this exercise with a dumbbell or barbell. It's one of the bests for isolating the biceps to work on.

Here's how to do the exercise.

(Note: In this exercise, you need to place both your arms at an angle so you can challenge both heads of your biceps muscles. In this way, you get to use less weight with this move. Use an exercise ball to create the angle).

Hold dumbbells in both hands, kneel in front of the exercise ball, drape yourself over it, and place your elbows about halfway down the ball and parallel to one another.

Lower the dumbbells until your arms are almost fully extended.

Contract your biceps to raise the dumbbells until your forearms are vertical to the back of your upper arm.

Do 1-3 sets, 10-16 reps each set.

OK. Don't get me wrong when I say these 3 ARE the best bicep exercises.

There could be other bicep exercises that work for you.

You need to try out a few to know which ones are suitable and the best for you. Sometimes you've to experiment a bit to see which works best for your body.

One more thing, though these 3 exercises are considered the best bicep exercises, you'll need other bicep exercises to work with as well for a complete bicep workout.

My experience tells me that whether best or not, when doing bicep exercises, you:

Need to do the exercises correctly. Don't use bad forms like throwing too much back into the movement while trying to go too heavy on weights and not getting a full extension on the movement

Don't ove-train your biceps by doing more than 4 times per week. Exercise the muscle on alternate day is the best

Don't try to squeeze in every conceivable bicep exercise known to you in a single workout that lasts for more than an hour! Stick to your basic few that you know are suitable for you

What's your conclusion on the best bicep exercise?

I think you shouldn't be obssessed with which is the best and which is not.

The nutshell thing is to do the exercise correctly so that the workout benefits your biceps - they become firmed, strengthened and in toned shape!

And I'm all for this.

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