5 exercise to get toned arms: Best exercise for big biceps

Publish Date: 23 Dec, 2021 |

A toned body does not only look good and appealing, but also keeps you healthy. It boosts your self confidence and makes you appear attractive. Working out keeps your endorphins secretion in the right levels and it also boosts your mood. A well toned body means a well-toned body as well as the arms. You would have come across many gym freaks or fitness enthusiasts who focus on cardio, core workout and other activities but sometimes they end up ignoring the arm workout. 

In order to attain a fit body, it is very important to focus on the strength and shape of the arms as well. To gain nicely developed bicep muscles you would have to exercise, and exercise right. 

So here we bring you 5 different exercises that will help you to get bigger and toned bicep muscles.

Bicep Curl

Bicep Curl is a weight training exercise that helps you tone the muscles of your upper arm, but it also works on the lower arm slightly. 


  • Hold the dumbbells in your hands and lift them upwards making a curve.
  • Keep breathing through your nose and exhale through the mouth.
  • Do 8-10 reps and do three sets of the same.


  • It helps you build the muscle size of the upper arms.

Concentration Curl

Concentration curl is another bicep building exercise, which promotes the growth of the bicep muscle by pumping it. It also works on the nuero–muscular level and helps to build the mind and muscle connection.


  • Sit on a bench and set the height of your knee to the angle so that your knee is bent on an angle of 90 degree.
  • Take a dumbbell in your hand and place your elbow area on the thigh.
  • Now hold the weights upwards, making a curve off the floor.
  • Do 8-10 reps and do three sets of the same.
  • Now switch to the other arm and repeat the process.


  • It helps develop mind muscle connection.
  • It also helps in increasing bicep hypertrophy.

Preacher Bicep Curl

Preacher Curl is also like Bicep curl exercise, you can choose to add extra weights in it or you can chuck the weight way and do it with the machine without any added weights.


  • You will do this exercise on the preacher bench. Hold the curl bar with a firm grip and your palms should be facing forward but slightly with an inward tilt.
  • Now while exhaling, bring the weight up and make a curl till your bicep muscle is contracted.
  • Hold the position for 3-5 seconds.
  • Inhale and bring the hand downwards.
  • Do ten reps and do three sets of the exercise.


  • Gets you a better control on the arm movement.
  • Isolates the bicep curl.

Reverse Cable Bicep Curl

Reverse  cable curl helps you work on your forearms as well as the biceps. You can practice this exercise with the help of a lower pulley, you will have to attach a cable for it.


  • Stand straight in front of the pulley with the extended arms and palm facing downwards.
  • Use your forearms and exhale as you bend your arms.
  • Contract the muscles and hold for 3-5 seconds.
  • Inhale when you move towards the initial position.
  • Do 8 reps and repeat 3 sets.


  • It increases muscle size.
  • It improves the grip strength.

Hammer bicep curl

Also known as neutral grip bicep curl, it is another variation of the bicep curl. This is practiced with the help of a dumbbell or cables and the bands.

  • Stand with the legs straight and align the hips and the knees.
  • Place dumbbells in your hands and the palms should face the thighs.
  • Bend the elbows and lift the lower arms to pull the weight upwards while making a curve.
  • Keep the wrists and the upper arms in line with the forearms.
  • Hold for 3-5 seconds and return to the initial position.
  • Do 8 reps of this and repeat 3 sets.
  • It boosts muscle endurance.
This is your guide to follow to get those godly biceps muscles. Keep training well, drink enough water, take a proper diet and rest well.

Related videos

यह भी पढ़ें

This website uses cookie or similar technologies, to enhance your browsing experience and provide personalised recommendations. By continuing to use our website, you agree to our Privacy Policy and Cookie Policy.Accept