Joey Vaillancourt Fitness
Muscle Group Training

Biceps Workout – The 3 Best Biceps Exercises

July 29, 2010 by Joey Vaillancourt · 22 Comments 

Biceps Workout – The 3 Best Biceps Exercises

In this biceps exercise video, I will introduce you to the 3 most important mass building exercises to work your biceps.

The exercises will still work your overall arm including forearms, but the majority of the stress will be placed n the biceps.

Most people struggle to make gains in this area because of many reasons.

One reason is people go too heavy when lifting which doesn’t place the stress on the biceps as much. 

Using momentum to swing the weight up does not do anything for building bigger biceps.

In order to build the biceps, you need to be including a combination of the right exercises as well as different training styles.

Standing Barbell Bicep Curls: Setup a barbell either using a straight barbell or an ez-bar.

Pick a weight that will allow you to fail between 8-10 reps using good form.

Dumbbell Hammer Curls: Stand with weights in each hand. Palms should be facing each other. Then curl up with no rotation in your wrists.

Pick a weight that will allow you to fail between 8-10 reps.

Close Grip Underhand Pullup:

Perform Pull Ups but with a very close grip.

This will place more emphasis on the bicep muscles.

Do not puff chest out. Keep body straight and focus on your biceps when doing this exercise.

Include any or all of these exercises in your next biceps workout to start seeing a bigger gains in your biceps.

If you enjoyed this video and would like to see more or learn more you can always subsribe to my YouTube channel as well as visitr:

My Muscle Building Program for a complete system to gain 10lbs of musle in 5 weeks.

Also, feel free to download a free bonus by visiting the website below:


22 Responses to “Biceps Workout – The 3 Best Biceps Exercises”
  1. Ian Ian says:

    I like how you included the close grip underhand pullup in there.

    These are one of my favorite exercises and are one step along the way to doing one arm pullups.



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