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Calisthenics

Biceps

Biceps focuses on strengthening and building the biceps brachii.

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A biceps workout focuses on strengthening and building the biceps brachii, the prominent muscle on the front of the upper arm responsible for flexing the elbow and rotating the forearm. Effective biceps exercises include bicep curls (using dumbbells, barbells, or cables), hammer curls for targeting the brachialis, and concentration curls for isolating the biceps. Incorporating variations such as preacher curls and incline curls helps target different angles of the muscle, promoting balanced growth and definition. A strong set of biceps not only enhances arm aesthetics but also improves functional strength for pulling and lifting movements.

Time

30 minutes

Level

All levels

Muscles

Chest
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