In terms of exercises that will build your biceps, any type of vertical or horizontal pull is going to work, says Tamir. “Anything that involves flexion at the elbow will benefit from strong biceps.” ![]() “Strong biceps will help with activities like carrying heavy groceries, picking up children, even blow-drying and styling your hair,” Cunningham says. Plus, if you’re doing something that requires shoulder stability, such as carrying something, strong biceps play an important role there, too, says Tamir. This includes sports like swimming or rowing, pulling out a bunch of particularly stubborn weeds, or simply pulling open a heavy door. In fact, their role in the pulling motion is where they truly come in handy, and you definitely pull outside of your workout, too, Kemma Cunningham, C.P.T., a New Jersey–based group fitness instructor at Life Time, tells SELF. ![]() “The main functions of the biceps are to flex your elbow, supinate your forearm, which means to rotate your palm to face up, and to elevate your shoulder,” he says.Īlthough many people think of their biceps as muscles that only matter in the gym, strength in these muscles is actually important for a bunch of everyday activities as well. Your biceps-a muscle on the front part of your upper arm that actually has two sections or “heads” working together-are important for optimizing back strength, Noam Tamir, C.S.C.S, founder of TS Fitness in New York City, tells SELF. Not only will these biceps-focused moves keep your workout fresh, but they’ll also help you build strength that translates both in and out of the gym. If you’re looking to dedicate some focus to your arms during your next workout, adding in some of the best biceps exercises is a great way to get started.
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