15 Biceps Exercises Ranked Best to Worst

Build bigger, stronger and better looking arms now.

Check out this informative and useful list of ranked biceps exercises.

Use it to prioritise your training and achieve the best results.

What are the Advantages of Strong Biceps?

Strong biceps offer several advantages, including:

Improved upper body strength: Biceps are an essential muscle group for upper body strength. Strong biceps enable you to perform exercises like pull-ups, chin-ups, and rows, which help to develop a stronger back, shoulders, and arms.

Biceps-Mass-and-MuscleSource: Depositphotos / CrossFit Inc

Better posture: Strong biceps help you maintain better posture by supporting the weight of your arms and shoulders. This, in turn, can help reduce the risk of neck and back pain.

Increased functional ability: Strong biceps can improve your ability to perform daily tasks, such as carrying groceries, lifting children, or moving furniture.

Enhanced athletic performance: Strong biceps are important for many sports, including tennis, basketball, and baseball, as they help to generate power and speed in the upper body.

Improved aesthetic appearance: Well-developed biceps can give your arms a defined, muscular look, which can boost your self-confidence and make you feel good about your body.

Strong biceps offer many advantages, both functional and aesthetic, and can help improve your overall health and fitness.

Jeff Cavaliere is a fitness trainer and physical therapist who is well known for his YouTube channel called “Athlean-X”. He is highly respected in the fitness community for his knowledge and expertise.

Video – 15 Biceps Exercises Ranked Best to Worst

What are the Muscles of the Biceps?

The biceps are a group of muscles located in the front of the upper arm. The group includes two muscles:

Biceps brachii: This is the larger muscle of the two and consists of two heads: the long head and the short head. The long head originates from the supraglenoid tubercle of the scapula, while the short head originates from the coracoid process of the scapula. Both heads insert into the radial tuberosity of the radius bone in the forearm.

Brachialis: This is a smaller muscle that lies underneath the biceps brachii. It originates from the lower half of the humerus bone and inserts into the coronoid process of the ulna bone in the forearm.

Both the biceps brachii and the brachialis muscles work together to flex the elbow joint and rotate the forearm, which allows you to perform movements such as lifting weights or picking up objects. Additionally, the biceps brachii muscle also plays a role in stabilizing the shoulder joint.

What are the Best Reps and Sets to Build Muscle?

The best reps and sets to build muscle depend on various factors such as your fitness level, training goals, and individual preferences. However, some general guidelines can help you get started:

Repetitions: To build muscle, aim to perform 8-12 repetitions (reps) per set. This range is known as the hypertrophy range and is the most effective for promoting muscle growth. Performing fewer reps with heavier weights (4-6 reps) is more effective for building strength, while performing more reps (15-20 reps) with lighter weights is more effective for endurance training.

Sets: Aim to perform 3-4 sets per exercise to promote muscle growth. However, if you’re a beginner, starting with 1-2 sets per exercise can be a good starting point.

Rest between sets: Resting for 60-90 seconds between sets is ideal for promoting muscle growth. This allows your muscles to recover and replenish their energy stores, so you can perform the next set with maximum effort.

mindset strategies for crossfit Perfect Total Body WorkoutSource: Courtesy of CrossFit Inc.

Progressive overload: To continue building muscle, it’s essential to progressively overload your muscles by increasing the weight or reps over time. This means challenging yourself with heavier weights or more reps as your muscles adapt and get stronger.

Variety: Incorporating a variety of exercises and rep ranges into your workouts can help prevent plateaus and keep your muscles challenged.

Remember that building muscle is a process that requires consistency, patience, and a balanced diet to provide the necessary nutrients for muscle growth and repair.

Why is Protein Important for Muscle Growth?

Protein is essential for muscle growth because it provides the building blocks needed for the repair and growth of muscle tissue. When you exercise, especially when you do resistance training, you create tiny micro-tears in your muscle fibres. The body then repairs these micro-tears by synthesizing new muscle proteins, resulting in muscle growth.

Proteins are made up of amino acids, which are the building blocks of muscle tissue. When you consume protein, your body breaks it down into its individual amino acids, which are then used to repair and build new muscle tissue. Amino acids are also involved in the synthesis of hormones, enzymes, and other important molecules that are necessary for muscle growth.

Protein is especially important after exercise because this is when your muscles are most receptive to protein synthesis. Consuming protein after exercise can help maximize muscle protein synthesis, leading to greater muscle growth and strength gains over time.

In addition to its role in muscle growth and repair, protein is also important for maintaining overall health and well-being. It is involved in many other essential functions in the body, including immune function, hormone production, and the maintenance of healthy skin, hair, and nails.

Consuming enough protein is essential for building and maintaining muscle mass, promoting recovery after exercise, and supporting overall health and wellness.

Why is Sleep Vital for Muscle Growth?

Sleep is vital for muscle growth for several reasons:

Muscle recovery and repair: During sleep, the body produces and releases hormones such as growth hormone and testosterone, which are essential for muscle recovery and repair. These hormones help to repair the muscle tissue that has been damaged during exercise and stimulate the growth of new muscle fibres.

Protein synthesis: Sleep also plays a critical role in protein synthesis, which is the process by which your body uses dietary protein to build new muscle tissue. Protein synthesis is highest during the first few hours of sleep, making it a critical time for muscle growth and repair.

Energy restoration: Sleep is also important for energy restoration. When you sleep, your body replenishes its energy stores, including glycogen, which is the primary fuel source for your muscles during exercise. This means that getting enough sleep can help you perform better during your workouts, leading to greater muscle growth over time.

Mental focus and motivation: Getting enough sleep can also improve your mental focus and motivation, which are essential for sticking to a consistent workout routine and pushing yourself to achieve your fitness goals.

Overall, getting enough sleep is essential for muscle growth and recovery, as well as for maintaining overall health and well-being. Aim to get 7-9 hours of sleep per night to support your muscle-building efforts and promote optimal health.

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