Gym time: Best bicep exercises!

If you’re smart, you’ll start prepping for springtime, short sleeves and cute guys from – right now! There’s no reason to let go during winter (apart from hugely delicious food and festivities and winter splendors), and when the time comes – you’ll need those biceps to lift a guy and carry him into the sunset!

Standing dumbbell curls are the mother of all bicep exercises. They’re pretty self-explanatory, and you can do them at home or at your local gym.

Hammer curls are a slight twist (literally) of standing dumbbell curls. This way, you’ll work more on your  brachialis than biceps brachii, making your arm look bigger and thicker!

Although incline dumbbell curl looks like yet another bicep exercise, the position allows you to put some more pressure on the long head of your biceps brachii!

Ah, the elusive Zottman curl… If you’re in a hurry and need an exercise that targets all bicep muscles (the biceps brachii and brachialis, plus brachioradialis), Zottman curl is the best choice. You can do it in the morning, you can do it during your lunch break, and just a few series will put some serious volume in your upper arm!

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