8 bicep exercises to get your beggar arms looking good

 You’ve been hitting the gym every day, trying to build those beggar arms that let everyone know you take your fitness seriously, but you just can’t seem to get that bicep development you want. The exercises in this article will guide you through 8 bicep exercises guaranteed to get those beggar arms looking good in no time.

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These eight exercises target your upper biceps

it’s an excellent place to start if you want some nice muscle definition in your arms. Be warned: these exercises will make your beggar arm stand out even more. Use sparingly, or risk being recognized as a straight-up homeless person who has a lot of money (in which case I apologize for wasting your time). Below is a description of each exercise followed by an example video demonstration and written instruction on how to do it correctly.

#1 - Barbell Curls

Barbell curls are one of my favorite biceps exercises because they’re really versatile. You can do them standing or sitting, using a barbell or dumbbells, doing a full rep or just a few at a time. Also, they’re an effective way to target all three heads of your arm muscles - brachialis, long and short head.

#2 - Close Grip EZ-Bar Curls

Getting rid of beggar arms is an essential part of building impressive biceps. Close grip curls with an EZ-bar or straight barbell will directly hit your bi’s and help you take control of those skinny shoulders. ​

#3 - Preacher Curls

Focus on bringing weight down to 90 degrees before returning it to starting position. This exercise also works chest and shoulders. Stand with feet shoulder-width apart, knees slightly bent, holding a dumbbell in each hand with palms facing in toward one another. Keeping torso straight, lower weights as far as possible, extending elbows. Pause at bottom of motion; bring back up slowly until elbows are straight but not locked; repeat for eight reps.

#4 - Dumbbell Hammer Curls

If you want to tone up and sculpt out those thin, beggar arms, you’re going to have to do some hammer curls. Dumbbells are best for these because they can be targeted directly toward your elbow muscles—dumbbell hammer curls specifically hit your biceps better than any other exercise.

#5 - Incline Dumbbell Curls

If you’re seeking a lift in your biceps, try incline dumbbell curls. Dumbbells offer more resistance than barbells, making them a great addition to any workout regimen. To do incline dumbbell curls, stand with both feet on an incline bench and lie flat against it with an overhand grip on two dumbbells.

#6 - Standing EZ-Bar Curls

Hold a barbell or EZ-bar with a pronated grip (palms facing you) and stand upright, with your torso straight. Keep your elbows at your sides, then bend them as you curl up until they're alongside of your ears. Lower back down under control, and repeat. This is a standing version of an incline dumbbell curl—but it's more effective because it forces you to focus on using just one arm at a time and keep that arm close in to your body.

#7 - Cable Concentration Curls

This biceps exercise is not only great for those who have small and thin forearms, but it also does a great job of increasing vascularity in these areas. This exercise can be easily modified for one- or two-arm curls as well. Start with a pullup bar and grasp it at shoulder width using an underhand grip. Your body should be suspended from above so that all weight rests on your legs and core while your arms hang down freel.

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