With beach season almost here, it’s time to show off all the hard work you’ve put into your arms and upper body. While it’s great to get a comprehensive workout that hits every part of your arms, sometimes you need a little extra help targeting specific areas like the upper bicep so you can achieve the look you want and get stronger.
In this article, we’ll briefly review the anatomy of the upper bicep before recommending five targeted upper bicep exercises that will help you sculpt your upper biceps and have your arms turning heads this spring and summer.
1. Incline Dumbbell Curl
The incline dumbbell curl is a great way to really zero in on the long head of your biceps. By performing curls on an incline bench, you specifically hit the upper part of the bicep, as opposed to standard curls that work the whole muscle.
How to do it:
1. Set an incline bench to about 55 to 65 degrees, then sit back so your back is flat against it and you’re sitting up straight.
2. Hold a dumbbell in each hand and let your arms hang straight down by your sides.
3. Slowly curl the dumbbells upward until your biceps are fully contracted.
4. Lower the weight slowly to get a great burn, then repeat.
Sets and reps: 3 sets of 15 reps per arm.
Form tip: Keep your upper arms back and still against the bench. Letting your elbows drift forward takes the focus off the long head.
2. Hammer Curl
Hammer curls work your biceps while also engaging the brachialis, the muscle inside the bicep that adds overall arm thickness when properly trained. The brachialis also helps stabilize the elbow flexor, so strengthening it can help with issues like tendinitis.
How to do it:
1. Stand or sit holding a dumbbell in each hand with your palms facing each other.
2. Keeping your upper arms stationary, lift one dumbbell toward your shoulder with your wrist in line with your forearm.
3. Hold the weight at the top of the movement for about a second.
4. Lower it back down slowly, then alternate arms.
Sets and reps: 3 sets of 15 reps per arm.
Form tip: Keep your palms facing each other the whole time and avoid swinging. The neutral grip is what shifts the work onto your brachialis.
3. Concentration Curl
Concentration curls bypass any wasted movement and really focus on your upper biceps. They also work your forearms and grip, which is always an added benefit.
How to do it:
1. Sit on a bench with a dumbbell in one hand and your feet planted wide.
2. Place the back of your upper arm against the inside of your thigh and brace your core so your torso stays still.
3. Curl the weight up in a controlled manner, emphasizing the squeeze at the top.
4. Lower the weight slowly until your arm is straight, keeping your torso in the same position throughout.
Sets and reps: 3 sets of 8 to 12 reps per arm.
Form tip: Let your arm do all the work. If your torso starts to move or swing, drop to a lighter dumbbell.