6 Best Exercises for Beautiful Biceps

Cross arm flexion

This exercise is an excellent alternative to traditional arm bends (variation 1). It allows you to train some hard-to-reach muscles, such as the brachialis, which is located under the biceps and is hardly used in traditional arm flexion. If you’ve ever wondered why your arms don’t take the shape you want, this exercise could be the answer!

Stand in the starting position with your feet shoulder-width apart. Take dumbbells in both hands.
Lower the hands with the dumbbells and place them in front of the hips with the wrists and palms facing inward. Bend the right arm toward the left shoulder.
Slowly return the right arm to the starting position and repeat the same movement with the left arm. Continue to alternate hands. Perform 2 to 3 sets of 12 to 15 repetitions for each arm.

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