Build Stronger, More Functional Biceps with These Exercises

Build Stronger, More Functional Biceps with These Exercises

In addition to building impressive-looking arms, strengthening your biceps provides practical benefits for lifting, carrying, and pulling motions. Here are some of the best functional bicep exercises to increase strength for daily activities.

Benefits of Strong Biceps

Having well-developed biceps enables you to perform tasks like:

• Carrying heavy objects like groceries or children
• Lifting items to shelves above your head
• Pulling yourself up or hoisting your body weight
• Steadying yourself if you lose balance
• Reducing risk of elbow and shoulder injuries

Focus on Full Range of Motion

For maximum functionality, perform bicep exercises through the complete range of motion. Full extension and contraction builds strength for real-world motions.

Dumbbell Curls

Dumbbell curls are a classic bicep exercise that build functional strength:

Muscles Worked

Primarily targets the biceps brachii but also works the brachialis and brachioradialis muscles of the arms.

Proper Form

• Stand holding a dumbbell in each hand with palms facing forward.
• Keeping elbows close to sides, curl one dumbbell up toward shoulder, hold and slowly lower.
• Alternate curling one dumbbell at a time, rotating arms.
• Focus on full range of motion between complete extension and contraction.

Modification Options

Perform alternating hammer curls with palms facing in to emphasize the brachioradialis. Or try crossover curls bringing dumbbells across body one at a time.

Chin-Ups

Chin-ups build incredible functional strength for pulling motions:

Muscles Worked

Hits biceps, lats, shoulders and core stabilizers. Requires full body tension.

Proper Form:

• Grip overhead bar using underhand grip with hands slightly wider than shoulder width.
• Engage core and hang from bar with arms extended.
• Pull yourself upward until chin reaches over bar.
• Slowly lower back to a hang.

Modification Options

Use an assisted pull-up machine to offset bodyweight. Or jump up to top position and lower down slowly.

Zottman Curls

Zottman curls build eccentric strength and stability:

Muscles Worked

Targets biceps brachii, brachioradialis, and forearms by combining curling and reverse curling motions.

Proper Form:

• Stand holding dumbbells at sides with palms facing forward.
• Curl one dumbbell up while rotating palm up and twisting wrist outward at top.
• Slowly lower the dumbbell back down while rotating palm down.
• Alternate between arms for reps.

Modification Options

Start with lighter dumbbells to allow full focus on the wrist rotation. Or do standard curls without the rotation.

Push-Ups

Push-ups engage the biceps eccentrically while lowering down:

Muscles Worked

Works the chest, shoulders, triceps, and biceps isometrically.

Proper Form:

• In plank position with hands slightly wider than shoulders, engage core.
• Bend elbows to lower down until chest nearly touches floor.
• Push back up to starting position, keeping elbows close to sides.

Modification Options

Elevate hands on a box or bench to make push-ups easier. Go slow and focus on bicep eccentric contraction when lowering.

Farmer's Carries

Farmer's carries build grip and arm strength under heavy load:

Muscles Worked

Challenges biceps, forearms, traps, and shoulder stabilizers to carry heavy weights.

Proper Form:

• Hold a heavy dumbbell in each hand down at sides.
• Walk forward (or in place) keeping shoulders down and back flat.
• Engage biceps to help hold weight and maintain posture.

Modification Options

Start with lighter dumbbells or carry for shorter distances. Or place hands-free weights on shoulders.

Resistance Band Curls

Resistance band curls offer constant tension on biceps:

Muscles Worked

Targets the biceps brachii and brachialis with accommodating, eccentric resistance.

Proper Form:

• Anchor resistance band at waist height and grip handles with palms up.
• Keeping elbows fixed at sides, curl hands up toward shoulders.
• Slowly lower back down with control.

Modification Options

Wrap band around upper back or behind neck to vary resistance curve. Or wear band higher or lower to change intensity.

Rope Hammer Curls

Rope hammer curls emphasize the brachioradialis:

Muscles Worked

Targets the brachioradialis with neutral grip and forearms as stabilizers.

Proper Form:

• Hold ends of rope attached to cable machine with palms facing in.
• Keeping elbows fixed at sides, curl rope up toward shoulders.
• Slowly lower back down with control.

Modification Options

Adjust pulley height to train biceps through different angles. Or do single-arm unilateral reps.

Decline Dumbbell Curls

Decline positioning maximizes bicep activation:

Muscles Worked

Targets biceps brachii peak contraction with constant tension.

Proper Form:

• Lay back on decline bench holding dumbbells.
• Keeping upper arms on bench, curl dumbbells up toward shoulders.
• Slowly lower back down just until arms are fully extended.

Modification Options

Adjust bench angle to be less or more inclined. Can also perform on flat or incline bench.

Pull-Ups

Pull-ups build tremendous strength for pulling motions:

Muscles Worked

Engages the biceps, lats, shoulders and core for pulling the body up.

Proper Form:

• Grip overhead bar with hands slightly wider than shoulders

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.