Out of all the muscle groups in the body, the biceps are the ones that are most frequently on display. If you know someone who has been spending time at the gym, they will often show you their upper arms to display their progress. Rarely will they bring out their thighs as evidence.

Providing the biceps with an effective workout can improve appearance, give you that ‘ripped’ look and lead to health benefits too. Massive muscle does not have to be the endgame. Workouts will also improve tone and strength if the correct exercise regime is followed.

This best bicep workout article will explain what the biceps are and the benefits of following a bicep workout. In addition, it includes two effective programs, one with weights and one without, to ensure that the biceps are operating at optimum levels.

The biceps (or more correctly the biceps brachii) are muscles in the upper arms, reaching from the scapula (shoulder) down to the elbow. They are versatile muscles which have two main functions – supination and flexion of the arm.

This movement is a ‘turning’ process. Many of us have been in situations where we have been unable, for example, to unscrew the top off a jar of pickles. In these circumstances we often pass the jar on to someone with more strength. This unscrewing action is supination.

A flexion movement is one which decreases the angle of the limb at the joint. Imagine opening a door by pulling it towards you. As you do this, the arm bends at the elbow, that’s flexion.

The biceps are not alone in the upper arm, they share the same space with the brachialis and coracobrachia​​lis muscles. When completing any bicep workout, it also puts these other two muscles under pressure.

Following a bicep workout will improve the strength, health and size of the muscle. If you are looking for distinctive gains, use heavy weights with low repetitions. Alternatively, lighter weights and high repetitions will provide a tight and toned appearance.

Here are some further benefits of working out the biceps:

Resistance training, whether by the use of weights or the body as the antagonist, does not only strengthen muscles. Stu​​dies have shown that regularly putting the bones under stress improves their density. Furthermore, the same studies have indicated that it can reduce the chance of developing osteoporosis.

Since the biceps are the muscles most often on display, providing them with a workout means their definition and shape is improved. Whether wearing a t-shirt or close-fitting clothes, developed bicep muscles create a positive impression of health and fitness.

Not only do bicep workouts improve appearance by building muscle, they can also trim down the figure. Stu​​dies have shown that following a resistance training program leads to a loss in fat mass.

If you play sports that use the arms, undergoing bicep workouts will increase strength power and flexibility.

Many different disciplines, such as tennis, baseball, football and basketball, all involve supination and flexion of the biceps.

If you are looking for tight and toned upper arms, but don’t want to gain large muscle mass, here is a complete workout that does not involve weights.

Try to complete this in its entirety at least twice a week, with a minimum of one day off between sessions. On average, including resting time, it should take around one hour.

The push-up is probably the most well-known of all weight-free exercises. It is a great workout for the biceps, but also works the deltoids, pectorals and triceps.

Try to increase the number of repetitions by one extra push-up every session.

The chin-up requires a horizontal surface to grip onto. You may be lucky enough to have large door frames which will suffice. Alternatively, you can purchase relatively inexpensive chin-up bars that fit across doorways, or use playground equipment.

The chin-up is completed with palms facing inwards to exercise the bicep. If they face outwards (the pull-up) the exercise works the back muscles.

As you improve, you can increase difficulty by wearing a weighted backpack during this exercise.

Although this exercise is best done with a low horizontal bar, a table can also be used. However, always ensure that the table can be reached when lying flat beneath it, and that it is heavy and sturdy enough not to be broken or move during the exercise.

This exercise also provides a good workout for the abdominal muscles and back.

This is an exercise that uses a backpack and towel for resistance. Start with just a couple of pounds in the backpack (for example, a bag of sugar), and then increase every session.

Try to keep the back straight and avoid a ‘swinging’ motion to raise the backpack. This will not help your biceps.

If achieving large upper arm muscles is the aim, weights are invaluable. The following workout is designed to increase strength, power and definition in the biceps.

Repetitions should be completed as indicated below, with weights that provide fatigue at this number. The whole workout should take 45-60 minutes including rest breaks. Complete twice a week, with two to three days’ rest between sessions.

A good exercise to start the workout that pushes the biceps hard. Equipment required – a barbell with weights.

During this exercise, the only movement should come from your forearms, nowhere else.

Sometimes called the ‘concentration’ curl, this exercise strengthens the biceps along with the brachialis and coracobrachialis. Equipment required – a barbell and bench.

A variation on traditional curls, that works both the biceps and triceps. Equipment required – two dumbbells.

If you wish, this exercise can be completed while sitting on the side of a bench.

This exercise is made slightly easier by using a bench for support. This means that it is not as difficult as other curls and therefore perfect as the final exercise. For safety, get a ‘spotter’ to give you the barbell once in position. Equipment required – bench and barbell.

Of all the muscles, the biceps are the ones that can show to the world that you are looking after your body. Furthermore, they promote the appearance of strength and power.

But the benefits of improved daily function, strengthened bones, sporting enhancement and fat loss, probably outweigh the aesthetic benefits.

Completing the above workouts can leave you looking and feeling at your absolute best.