Train your biceps right: Spice up your workout with these exercises

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Subscribe to enjoy similar stories. There is a lot of innovation across the big muscle exercises. There are options aplenty when it comes to back and chest and legs, but exercising the biceps can become a bit of a chore and a bore.

This is primarily because of the same repetitive movement of bringing weight from the side of the hips, to flexing, and bringing it all the way up, and then heading down. Add to that the strictures like not swinging, keeping the back straight, and making sure the full range of motion is met. The equipment ranges from a small barbell to dumbbells, and by the time one is at the third set, it’s already becoming monotonous.

But there are ways to make biceps work fun, while keeping the challenge the same. The lat pull-down machine is a great addition to bicep day if you have access to one. So is a pull-up bar, kettlebells and even some floor exercises.

Resistance bands can add a different dimension to a bicep workout and another great way to make them challenging, is to use a time-based workout which allows for limited rest and a limit to how long the set lasts. Not counting the reps makes a big difference to how one approaches a workout. Instead of using an overhand grip which one would for to hit the lats, use an underhand grip.

Adjust yourself close to the pads and use two angles to hit the bicep in different ways. The first is exactly overhead, where you curl the bar behind your head. The extra stretch here will make all the difference, something you might not be able to do with heavier dumbbells and bars.