10 Best Bicep Exercises for Men
If you’re looking to bulk up and build some drool-worthy biceps, you’ve come to the right place! Whether you’re looking to work it out in the gym or get some reps in at home, this list has various workouts to pick and choose from when working towards your dream arms.
Large bicep muscles are a true testament to a well-seasoned workout and can do wonders for your personal appearance. It can really pay off to incorporate some bicep workouts into your regular routine if you’re looking to add some well-earned girth to your upper body.
Many people don’t know that working to add some muscle mass to your biceps can be a bit of a challenge. However, don’t let that stop you! Though it may be hard, it is not impossible, as long as you zero in on target exercises and put some strict commitment to your workout goals. Before we dive into the bicep workouts you’ll need to master to tone your physique, let’s learn more about this muscle group.
Breaking Down Your Biceps
Let’s begin with some Bicep Muscles 101. Your biceps (known in Latin as biceps brachii, meaning “two-headed muscle of the arm’) are a large group of tendons found on the front-facing section of your upper arm. This muscle comprises two tendons, attached to the scapula bone in the shoulder and the radius bone found at the elbow. These tendons are often referred to as the “short head” and “long head,” combining to make up the single bicep muscle.
Your bicep is designed to both rotate your forearm and flex your elbow, allowing you to accomplish lifting and pulling movements. They are one of the most powerful muscles in your upper arm, supporting and stabilizing other muscles as you accomplish daily tasks. The biceps are also the only muscle group in the collection of muscles that make up your upper arm that pass through two joints, both the shoulder and elbow.
Key Bicep Workout Tips
It is in the best interest of anyone looking to get into the world of weightlifting to make their biceps a top priority. However, because biceps are involved in much of our daily heavy-lifting tasks, they are especially susceptible to harm. You must take care when strengthening this muscle group, as strains and tendon tears can happen easily. Be sure to keep some of the following tips in mind before embarking on your new bicep workout routine:
Always Properly Stretch
As with any workout, it is always important to ensure you are properly warmed up before you begin! While some may find this step tedious and boring, we promise you’ll notice an immediate difference if you incorporate some simple stretches into your pre-workout routine.
By properly stretching, you increase blood flow to your muscle groups, providing better oxygenation, and leading to better bulking results. As an added bonus, this increased blood flow and oxygenation will also lead to less risk for tears or muscle soreness while heavy lifting.
Invest in Equipment
To get your dream biceps faster, investing in some equipment can really make a difference. For those of you with a gym membership, most of the equipment referenced in our listed exercises can be found in any standard gym. For those who are embarking on a bicep workout journey from home, investing in some basic equipment can make a huge difference in your results.
Getting a set of basic dumbbells should be a priority for those working on their biceps at home. Resistance bands can also work as a great substitute in these exercises, with some modifications. If you’re looking to invest and build a larger home gym, an adjustable workout bench, cable machine, and barbell bar would also be worthwhile additions.
Don’t Forget to Squeeze
The novice lifter may not know the importance of squeezing with each rep. If you’re looking to build some serious muscle mass, squeezing the top of each muscle contraction as you exercise is a key practice. You are putting force and tension on the muscle by squeezing, breaking down fibers to build new mass. Constant tension is a must in bicep workouts if you want to reach maximum results.
Switch Up Your Routine
Finding your perfect routine can be nice but be sure not to let it get stagnant! It’s ideal to switch up your exercises every so often to ensure you’re reaching your full potential and properly working out this muscle group. Vary your reps and sets as you go, change up your equipment, and try new types of exercises as you reach for your goals.
When building your bicep routine, try to come up with two different variations, alternating between them weekly. By embarking on this kind of routine, you should be able to build fuller biceps faster and see visible results in as soon as eight to twelve weeks.
Take Deep Breaths
This may seem obvious, but don’t forget to breathe! Some may find themselves unconsciously holding their breath as they exert their strength on a heavy lift. While you may think this is helping, you are causing a lot of internal stress. Holding your breath can cause a momentary spike in blood pressure and leads to less oxygenated blood getting to your muscle groups. It’s more than worth your while to make sure you’re equally focused on taking in some air as you are on your lifting technique.
Many powerlifters use the art of “bracing” while they breathe. To perform this exercise, push your stomach into your chest, also engaging your sides and back as you breathe in, reacting as you would if you were about to get punched in the gut. This brace is essential for your core when doing hardcore lifting and can offer much-needed support during heavy-weight exercises.
Remember to Rest
Just like warming up, taking rest days are essential when it comes to any workout routine. Knowing how often to workout is extremely important. Sometimes you may feel that you want to power through soreness and exercise daily to achieve your results, but rest periods play a significant role in any workout.
Resting is essential for repairing ripped and torn tendons that naturally get worn and broken down as you work them out. Rest days will allow your muscles to fix the microscopic tears caused during workouts, helping your tissue to heal and return better than before. Rest day will also go a long way to prevent muscle fatigue and soreness and reduce your risk of injury in future workouts due to strain.
It is just as important to rest during a workout as it is to rest afterward. While some assume you only need to rest for thirty to sixty seconds between reps, it is actually good to give yourself more time.
When planning your bicep workout, try to find a way to incorporate three to four-minute rests for this muscle group between sets to allow your muscles to return to full strength before starting again. If you don’t want to wait around during the rest period, you could try training a different muscle group in the downtime.
The Ten Best Bicep Exercises For Men
As we stated above, there are many benefits to focusing on biceps as an area of improvement in your own workout routine. If you’re looking to put the work into bulking up your biceps, the exercises we break down below are a perfect starting place. From beginners to seasoned pros, there’s something for every stage of your workout journey to be found here:
1. Standing Dumbbell Curl
The standing dumbbell curl is a classic exercise and can easily be replicated with some basic home equipment. For this exercise, you can use a dumbbell of appropriate weight or improvise with any heavy object at home that you can get a safe grip on. Be sure to take caution when performing this exercise to avoid injury- keep slow control, remember to squeeze, and keep your back straight!
- Standing up straight, hold one dumbbell in each hand, with your arms straight, palms facing forward and down by your sides.
- Keep your elbows locked beside your torso, stationed above your hips.
- While keeping your upper forearms still, curl the weight upwards towards your shoulder as far as you can. Repeat on either arm.
2. Standing Barbell Curl
This is another common bicep exercise, considered an old favorite by many. This exercise is well-liked for a good reason, as it allows you to work on both bicep muscles simultaneously, leading to more even results. When performing a standing barbell curl, be sure to keep your body fixed and straight, and avoid swinging as you lift. Your elbows should also remain by your sides and not move while lifting the weight.
- Grasp the bar with an underhand grip while standing shoulder-width apart.
- Get yourself into position, standing with a straight back, arms extended, and feet together.
- Keeping your upper forearms locked by your side, curl the bar up towards your chest. The bar should not touch your chest.
- After pausing, lower the bar back to your starting position. Repeat.
3. Hammer Curl
The hammer curl can be considered a more nuanced version of the classic dumbbell curl, working to target your biceps from your brachii to your baracialis. This exercises ability to better target the whole of your bicep muscle can help you gain some much-needed bulk. When done properly, a hammer curl can also put less stress on your wrists, if that’s an area of concern.
- Standing straight, hold a pair of dumbbells by your sides, palms facing inwards towards each other.
- Keeping your upper arms locked in place, curl the dumbbells towards your shoulders as far as you can, keeping your palms facing inward.
- Hold your position for a second, then lower the weights back down, entering your starting position.
4. Spider Curl
The spider curl is another variation of the classic curl. This approach can allow for a greater range of motion than other bicep exercises, ensuring that an optimum amount of tension is being held on the muscle. When performing a spider curl, you will need an adjustable workout bench set at an angle where you can stand leaning forward, allowing your arms to hang straight down to the floor while holding your dumbbells or barbell bar.
- Lie down on an angled workout bench, so you are standing, leaning forward, with your arms angled straight down.
- Hold your dumbbells in both hands, palms facing upwards towards you.
- Keeping your upper arms still by your side, curl your dumbbells upwards towards your chest as high as you can.
- Pause briefly before lowering your arms back down to their starting position. Repeat.
5. Zottman Curl
The Zottman is definitely a more complex exercise, but it is worth learning this technique. By leveraging different hand positions to maximize its target multiple muscles, this exercise can allow you to build a more even and balanced look to your bicep. Be sure to take particular care of your positioning when performing this exercise, as improper movement could lead to sprained or tense wrists.
- Stand in a shoulder-width stance, holding a dumbbell in each hand by your side with your palms facing inward towards each other.
- With your palms still facing inward and your upper arms locked, lift your dumbbells until your arms are at a 90-degree angle.
- Once your arms are at a 90-degree angle, rotate your hands, so your palms are facing up toward the ceiling.
- Once in this position, continue to lift up your forearms, twisting your palms, so they are facing outward away from you.
- Lower your arms back to their starting position. Repeat.
6. Regular EZ Bar Curl
An EZ Bar can be a great piece of equipment for working out your biceps, with its undulating handle allowing you to handle more weight than you could with other equipment. It also works to alleviate the pressure on your elbows and forearms, which can be great for healing muscles. Many claim that an EZ bar can stimulate better muscle growth than barbells or dumbbells, but it’s best to pick what works best for you! Adding this variation into your technique could lead to a new go-to set.
- Standing shoulder-width apart, hold the EZ bar in an underhand grip, resting it in front of your thighs.
- Keeping your upper arms locked by your side, curl the EZ bar up towards your shoulders.
- Squeeze your muscles, then slowly lower the bar. Repeat.
7. Incline Dumbbell Curl
An incline dumbbell curl is a variation of the dumbbell curl that works to provide a deeper muscle stretch. You should be on an inclined bench in this curl, sitting upright with your back flat against the pad. If doing this workout at home without access to a bench, any straight back chair or bench will do – just ensure you’re sitting at a roughly 90-degree angle.
- Begin by sitting upright with your back straight, keeping your arms down straight towards the floor, palms facing forward, with a dumbbell in each hand.
- Keeping your upper arms locked and palms upward, curl both dumbbells upwards towards your shoulders as close as you can.
- After a pause, lower the dumbbells, putting your arms back into their start position. Repeat.
8. Chin Up
This classic move is more difficult than meets the eye but can be highly effective when building your biceps. Plus, a good set of chin-ups can also work your shoulder and back to increase that overall upper body bulk when done properly. For those embarking on home workouts, there is a multitude of at-home chin-up bars online- just be sure it is properly installed to avoid any accidents. Any multifunction workout station should have the proper bars to get the job done for those in a gym setting.
- Standing shoulder-width apart, grip your chin-up bar, keeping your palms facing towards your face.
- Pull yourself upwards until your head is fully above the bar, with your feet off the floor.
- After a pause, slowly lower yourself back to your start position. Repeat.
9. Underhand Seated Row
This exercise utilizes any kind of cable machine, working to target both your biceps and your back. This makes it a great exercise for an overall body routine. When performing this exercise, be sure to keep your back extra straight and secure. It’s best not to lean forward when performing this maneuver, adding unnecessary strain and improper form.
- Sitting at a low pulley cable station or rowing machine, grab your straight bar with and underhand grip, shoulder-width apart, palms facing up.
- Pull the cable towards your chest, both keeping your shoulders down and pinching your Shoulder blades together in the back.
- After pausing, return your arms to their starting position. Repeat.
10. Standing Cable Curl
The use of the cable machine can allow you to perform rapid-fire sets with increased tension throughout the bicep, making it perfect for a quick routine. There are also many variations to this exercise, depending on the pulley attachments you attach to your machine. We’ll outline how to perform a standing cable curl with a straight bar attachment in the low position for these instructions.
- Standing shoulder-width apart with a straight back, grab the straight bar with your arms extended, palms facing upward.
- Keeping your upper arms stationary, slowly pull the bar up towards your shoulders as closely as possible.
- After pausing and squeezing your muscles, return to your start position.
The Best 14 Leather Jackets for Men in 2021
With the winter months (hopefully) dwindling down, it’s time to start planning ahead to a time where we can wear thinner jackets and fewer layers. While it may be tempting to quickly shed your parka and grab for whatever piece of outerwear is nearby, don’t reach for last year’s wardrobe item just yet. Isn’t it time you try something new, like, say, a leather jacket?
Though it may seem all leather jackets are similar, there are actually many different designs and styles that work for different body types and tastes. In this article, we will take a look at the hottest leather jacket trends that have hit the market this season.
1. Aaron Brown Leather Bomber
The Aaron Brown Leather Jacket from The Jacket Maker is an excellent choice for any guy looking for that traditional bomber look. This awesome jacket features a slim cut and ribbed cuffs and waist. It’s made with incredibly tough, yet soft, goatskin leather, making it a great choice for guys that aren’t used to wearing leather jackets.
One of the best things about the Aaron is that it shirks the classic pouch pockets on the lower half of the jacket, opting for two buttoned patch pockets on the chest instead. This design gives it a more streamlined look than most bombers, without taking away from any of the authenticity.
2. Saint Laurent Leather Biker Jacket
There is a reason why leather jackets and bikers are usually associated with one another. Historically, many motorcycle riders have seen a leather jacket as a stylish way to protect themselves, not only from the elements but also from the possibility of a crash. While this may seem hard to believe – it’s not like leather comes with a large amount of padding, after all – leather has actually been shown to offer more protection than your average vinyl jacket or equivalent.
Maybe you’re not hopping on a motorcycle anytime soon, but you can still treat yourself to this biker-inspired Saint Laurent leather jacket. With a price tag surpassing $5,000, it’s certainly our premium pick on this list, but if you’re looking for the leather jacket of a lifetime, you have it right here. This pick is sure to come with the “for life” quality Saint Laurent is particularly known for.
3. Reiss Keith Leather Cafe Racer Jacket
Reiss is a British fashion retailer that’s been around since the 1970s. For the first 30 years of its brand history, it focused solely on men’s fashion before eventually expanding to carry items for women as well. However, the fact high-quality items for men are at the heart of this brand is very apparent through their simple wardrobe staples such as the Keith leather cafe racer jacket.
This Reiss jacket comes at a considerably lower price point than its counterparts, which makes it a pick that packs a lot of value. It’s made from super-soft leather and features a full lining. It’s the perfect choice for anybody who prefers a slim-fit jacket.
4. Lavendard Brown Leather Bike Jacket
The Jacket Maker has something for everyone, including guys that are a bit intimidated by purchasing their first leather jacket. Not only is the Lavendard incredibly affordable, but it also has a really approachable look despite its biker moniker. With open hem cuffs and a tailored fit, it looks great with badass-inspired outfits as well as everyday wear.
The Lavendard is made of real cowhide, which means it will take on a great patina over time. But it might be a bit stiff when you first get it. The more you wear it, the faster it’ll form to your body, break-in, and soften up. The fact that it goes with so many outfits will help speed up that process.
5. Ksubi Capital Leather Jacket
The Capital Leather Jacket from Ksubi comes in 100% authentic leather and is designed to have a biker fit. It’s heavy-duty with a protective interior quilted lining. It also features retro details such as antique zippers.
Kusbi is an Australian fashion label that’s existed since the 1990s. While the brand was originally focused on high-end denim, they’ve expanded their offerings over time to include other textiles such as leather. Items from Ksubi’s collections have been shown at such high-profile events as New York Fashion Week and London Fashion Week, and the company operates a flagship store in New York’s SOHO neighborhood.
6. Acne Studios Off-Centred Zipper Biker Jacket
Swedish fashion powerhouse Acne Studios is well-known for their basic wardrobe pieces, so it makes sense that they would have the classic leather jacket look on lock. We love the way this off-centered jacket packs a punch of personality with its multiple buckles and zippers, but we love even more the way that it does not compromise softness or comfort at the expense of appearance.
This jacket comes with a high-end price tag, but it has the high-end materials to match. It is made of 100% genuine lambskin and comes with an interior lining of 100% viscose. Its unique off-center zip takes its inspiration from street style.
7. Airin G-1 Black and White Leather Jacket
There’s only one way to improve upon a traditional bomber: Add shearling fabric. The Jacket Maker’s Airin G-1 Bomber will have ready to strap into the cockpit, ready to fly over Europe on a midnight air-raid. It has a thick polyester-lined collar as well as ribbed cuffs and waist for a nice, snug fit that keeps the wind at bay.
The Airin is made with real sheepskin, so it’s soft but super durable, making it a great choice for almost any type of casual wear. The dual front pouch pockets are great for a phone and a pair of gloves, so if you’re wearing it on a motorcycle, you’ll have the storage you need.
8. Saturdays NYC Leather Harrington Jacket
If you’re unfamiliar with the brand Saturdays NYC, prepare to fall in love. As a laidback lifestyle brand, Saturdays NYC infuses its love for all things surfer culture in all of its fashion offerings. While primarily known for their loungewear, such as sweats and pullover sweaters, they also happen to make one of the best leather jackets on the market right now.
The leather Harrington jacket features a smooth design and has deep pockets for your convenience. It is made of 100% lambskin leather and features a lining made of polyester. Staying true to its brand’s carefree nature, this jacket features a more relaxed fit than many classic leather jackets.
9. Berluti Piped Venezia Leather Jacket
Unlike the other options we’ve included so far, Berluti is known less for being a fashion brand and more for being a leather maker. Since its inception in the late 19th century, the Paris-based manufacturer has been producing fine leather clothing items and accessories, from belts to bags to jackets.
Berluti’s piped Venezia leather jacket is the apex of luxury leather fashion. Made from a distinctive brown shade, this jacket line has been around since the 1980s – and it’s a style that certainly stands the test of time.
This jacket is made from 100% authentic patinated calfskin leather and features shoulder patches and a buttoned collar. For optimal breathability, the jacket even features ventilation eyelets.
10. Dean Black Leather Biker Jacket
Let’s be honest.. A traditional racing-style biker jacket is about as cool as it gets. With the high band-style collar and heavy-duty zippers on the front of The Jacket Maker’s Dean Leather Biker Jacket, you’re sure to get that badass look.
The Dean is made with 100% real cowhide leather, so it might be a little stiff at first, but it will break in and patina like none other. The Dean features three zippered pockets on the front as well as zippered cuffs, providing that authentic racing jacket-look without killing your bank account.
11. Kingsman Burnished Leather Jacket
Kingsman is a line of high-quality clothing pieces that exists as a collaboration between Mr. Matthew Vaughn, director of the film The King’s Man, and international online fashion retailer MR PORTER. The line features items that are inspired by classic military style and timeless sensibilities.
The burnished leather jacket from the Kingsman line is unique for its length as well as its appearance. It draws direct inspiration from an aviator jacket worn on-screen in The King’s Man, a period piece that takes place in the 1940s. The jacket is made out of sturdy cow leather and buttons made of buffalo horns. It also features two linings – one made of cotton, and one made of viscose.
12. AllSaints Milo Leather Biker Jacket
AllSaints is a British fashion brand from the United Kingdom. Since its founding in the 1990s, it has grown to an international presence that consists of more than 200 retail stores across Europe, North America, and Asia. The brand is mostly focused on fashion for women and men, though it also sells footwear and other accessories. It has primarily seen its popularity grow thanks to its popularity among a celebrity clientele.
AllSaints makes a number of leather jackets, but the Milo biker jacket is definitely one to write home about. This is a jacket that brings out the very best of two very different worlds – including a soft composition and sharp edges – since it is made of tender lamb leather and decorated to the nines with perfectly-placed zippers and buckles. It also has a distinctive slim fit.
13. Golden Bear Sherpa Jacket
San Francisco brand Golden Bear may have its roots in ship workers in the San Francisco Bay since the 1920s, but it’s evolved today to combine both utilitarianism and high-end style. Although not as recognized outside of its native northern California, to know the stylish jackets of Golden Bear is to love them.
The sherpa jacket, in particular, is exquisite. Like any Golden Bear clothing piece, it’s designed to be worn for life, and fortunately, it comes with a style that will be sure to stay in fashion for decades to come, with brown distressed leather and a notable shearling collar that can be detached.
14. Tom Ford Zip-up Leather Jacket
Tom Ford is well-known for their high-end scents and formal clothing, but they have a strong foot in the casual jacket sphere as well. Not that this zip-up leather jacket is something you would wear to a casual house party. Its sleek edges and formal design make it more than suitable for a fancy professional event or night out on the town.
True to its brand’s roots, no attention to detail was spared in the creation of this particular wardrobe piece. Its straightforward design features 100% authentic leather and a cotton and polyamide lining. It is truly meant to last for life. Made in Italy, this jacket has shallow pockets in the front and a zipper down the center.
Leather Jacket FAQs
While there are many different unique leather jacket configurations out there, there are four classic syles you should be most aware of. In no particular order, they are the leather bomber jacket (also called aviator jacket), the leather racer jacket (sometimes called moto), the trenchcoat, and the fencer. While bomber jackets and racer jackets tend to be more relaxed, the trenchcoat and the fencer are more dramatic.
If you care for your leather jacket correctly you should have a wardrobe piece that’ll last you a lifetime. Most leather jackets cannot be washed at home and must only be handled professionally. The first step to taking proper care of your jacket is to adhere to this rule.
You should also keep your leather jacket dry as often as possible and keep it away from extreme heat or cold air. If you are not going to be wearing your leather jacket for a period of time, such as during a warm season, then you’ll want to be sure that you are hanging it up correctly – this means out of direct sunlight and in a properly-ventilated area.
Determining how much to pay for a leather jacket is a very personal matter. For an authentic leather jacket, you will probably be paying, at a baseline, $500. However, this price can easily skyrocket from here, depending on the jacket’s materials and manufacturing process.
Some leather jackets can cost as much as $10,000! There is no right or wrong number – it’s instead about the brands you like and the style that you envision for yourself.