Best Golf Bicep Exercises to Add to Your Workout
Avoiding a bicep injury is just one of the benefits of working on golf specific exercises. In addition, you’ll chisel your biceps to make your arms look great.
The bicep is one of the most widely used muscles in golf. Biceps are responsible for maintaining a proper arm position throughout the golf swing. Therefore, it’s suggested to do some bicep exercises as a way to enhance your golf fitness.
Here, we would be discussing the 8 best golf bicep exercises to add to your daily golf workout routine. Most of these exercises not only train the biceps but also focus on other parts of your body.
Resource: Step by Step Golf Practice Routines + Training System
8 Best Bicep Exercises for Golfers:
#1 Barbell Curl
You will require a zig-zag or a straight bar for this exercise. The barbell curl is a great exercise to strengthen your biceps.
Steps:
- Grab the bar and stand up straight
- Always start with aligning your base first.
- Your knees should be loose, and not locked out
- Adjust your arm position. Your elbows must remain locked at one place throughout the exercise.
- Raise the bar to shoulder height by bending your elbows
- Give your biceps a split-second squeeze
- Lower the bar slowly, keeping the bicep engaged
- Repeat
Benefits:
- Increases grip strength
- Improves arm strength
- Prevents biceps injuries
For a hands-on experience of doing this exercise properly, you should watch the following video:
#2 Dumbbell Curls (Dual)
Dumbbell curl is yet another biceps exercise for golfers. Here are a few steps that you shall follow to do this exercise properly:
Steps:
- Stand straight with a dumbbell in each hand
- Keep your knees nice and loose. Don’t stand stiff
- Your arms and elbows must be loose and not locked in a fixed position
- Start with your hands by your side
- Breathe out and lift both dumbbells together. Come up till the shoulder height
- Squeeze your biceps for a moment
- Now breathe in as you lower your arms back to the original starting position
- Repeat
Benefits:
- Strengthens the biceps
- Builds up the forearm
- Toughens the wrists
For a hands-on experience of doing this exercise properly, you should watch the following video:
#3 Hammer Curls (One at a time)
The Hammer Curl primarily focuses on the bicep’s outer head and the forearm. Follow the below-mentioned steps to do this exercise properly.
Steps:
- Stand straight. The distance between your feet should be roughly equal to the shoulder width
- Keep your knees nice and loose. Don’t stand in a locked position
- Your arms must be loose and not locked out
- Lift one of the dumbbells and come up across the body. Breathe out as you do so
- Flex your bicep for a split second
- Breathe in and slowly lower your arm back to the initial position
- Repeat this procedure for the other arm
- Your elbow must remain locked at a single spot throughout this exercise
Benefits:
- Improves wrist stability
- Increases grip strength
- Strengthens the biceps
For a hands-on experience of doing this exercise properly, you should watch the following video:
#4 Chin-ups:
This exercise focuses on the upper arms including the biceps, lats, and traps. Chin-ups can easily be done at a local park or your home. All you need is access to a chin-up bar.
Steps:
- Grab the chin-up bar with your palms facing you. Your arms must open up to the shoulder width
- Pull yourself up by flexing your biceps, upper back, and shoulder muscles
- Slowly come back to the initial position
- Repeat
Benefits:
- Improves grip
- Builds up the biceps
- Increases the overall upper-body strength
For a hands-on experience of doing this exercise properly, you should watch the following video:
#5 Cable Bicep Curls:
The cable bicep curl is another great bicep exercise for golfers. It targets the biceps brachii muscle which flexes the elbow.
Steps:
- Stand with a wider athletic stance
- Straighten your back and keep your head steady
- Grab the cable with a strong grip
- Lift the cable weight upward towards your chest. Breathe out as you do so.
- Only your forearms must move, and your elbow should remain locked out
- Hold and flex your biceps for one second
- Breathe in and slowly let your arms move back to the initial position.
- Stop before the weights return to the lot, maintaining stress on the cable.
- Repeat
Benefits:
- Increases the arm strength
- Strengthens the core muscles
For a hands-on experience of doing this exercise properly, you should watch the following video:
#6 Concentration Curls:
Concentration curl is another great exercise for building stronger biceps. Follow the below-mentioned steps to do this exercise properly.
Steps:
- Sit down on a flat bench
- Use your right arm to grab the dumbbell
- Place the back of your right elbow on the inner right thigh
- Extend your arm and lift the dumbbell from the floor. This is the starting position for this exercise
- Now while keeping your upper arm locked out, lift the dumbbell till the shoulder level. Breathe out as you do so
- Hold this contracted position for a split second
- Inhale and lower your arm back to the starting position.
- Repeat the same process with your left arm
Benefits:
- Strengthens the biceps
- Improves grip
For a hands-on experience of doing this exercise properly, you should watch the following video:
#7 Zottman Curl:
The Zottman Curl focuses on every single muscle in the bicep. It also works on the secondary forearm muscle, and thus, is the best biceps exercise for golf.
Steps:
- Stand straight with a dumbbell in each hand. Your arms must be fully extended with your palms facing each other
- Now rotate your palms outwards
- Lift the dumbbells keeping your upper arms stationary and your elbows locked.
- Continue raising the dumbbells till the shoulder level.
- Rotate your wrists so that the palms now face downward
- Keeping the upper arm and elbow stationary, lower the dumbbells back to the starting point
- Repeat
Benefits:
- Builds up the biceps
- Strengthens back and abs muscles
For a hands-on experience of doing this exercise properly, you should watch the following video:
#8 Incline Dumbbell Curl:
Last, but not least on the list of best bicep exercises is the incline dumbbell curl.
Steps:
- Lean back on an inclined bench with a dumbbell in each hand. Your back must remain against the inclined bench throughout the exercise
- Extend your arms by your side and your palms facing you
- Lift one of the dumbbells and rotate your wrist as you do so.
- Rotate back down as you lower the weight back to its starting position.
- Repeat the same process for the other arm
Benefits:
- Builds up biceps
- Strengthens the forearms
This article highlights the best biceps exercises for golf. These exercises should be a part of your daily golf work out routine to avoid any bicep injuries. Do share this article with your fellow golfers if you found it helpful in any way.
For more see additional articles:
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- How to Score in the 60’s Golf Training Plan
- How to Score in the 70’s Golf Training Plan
- How to Score in the 80’s Golf Training Plan
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Thanks for reading today’s article!
Nick Foy – Golf Instructor
