Show Me Your Muscles: The Best Bicep Exercise

Whether you're a man or a woman, the phrase "show me your muscles" is almost automatically followed by a single arm front bicep flex. Make sure you're proud to display your guns by incorporating bicep building exercises into your training plans. See videos below.

Want to build bigger biceps? Looking for a female bicep workout? While there may not be one specific exercise that best targets the biceps, the keys to building this coveted muscle group are weight and variety. Use a weight heavy enough to get you into the eight to twelve rep range (with proper form), and use a variety of positions in your bicep building exercises for maximum development.

Bicep Breakdown

The flexors of the elbow are the biceps brachii, brachialis, and brachioradialis. The biceps brachii (the one people notice in your sleeveless shirt) is comprised of two heads, the long (outer head) and the short (inner head).

The position of your forearm and rotation of your elbow during a curl will determine which portion of the muscle you are working the most. In the palms up position, the biceps brachii is getting most of the work, while the brachialis and brachioradialis receive more attention in a palms down or neutral position.

Return from Best Bicep Exercise to Fittplan Workout Routines Home.

Bicep Building Exercises