Best Biceps Exercises for Hypertrophy, Growth, & More

Overview: The Importance of Strong Biceps

Let’s be real here – we all want a pair of biceps that can turn heads and make sleeves struggle to contain their might. But beyond the aesthetic appeal, having well-developed biceps is crucial for overall arm strength and performance in various exercises, both inside and outside the gym.

In this comprehensive guide, we’ll dive deep into the world of biceps training, exploring the best biceps exercises, proper techniques, and programming strategies to help you sculpt those sleeve-busting guns you’ve been dreaming of.

Exercise Selection: A Buffet of Biceps Builders

The Magnificent 16

This article presents a diverse selection of 16 tried-and-true biceps exercises, each one carefully chosen to target different aspects of biceps development. From classic moves like barbell curls to innovative variations like the Bayesian curl, this collection ensures that no biceps fiber is left untouched.

Tailored for Your Goals

• Mass Monsters: For those seeking biceps that resemble pythons, exercises like the preacher curl, incline dumbbell curl, and cheat curl will have you packing on serious size.
• Strength Stallions: If raw strength is your objective, exercises like chin-ups, barbell curls, and spider curls will help you build the biceps prowess to handle heavy loads with ease.
• Endurance Juggernauts: Want biceps that can go the distance? Exercises like resistance band curls, high cable curls, and Zottman curls will have you cranking out reps for days.

The 16 Best Biceps Exercises

1. Preacher Curl

Preacher Curls Are What Your Bicep Workouts Have Been Missing! (Video Credit: Mind Pump Tv YouTube Channel)

How to Do It:

• Set an incline bench to about 60 degrees or use a dedicated preacher curl station.
• Sit down and rest your arm behind the angled pad, ensuring your elbow is snug against the edge.
• Hold a dumbbell or EZ bar with an underhand grip, and let your arm hang down.
• Curl the weight up by bending at the elbow, keeping your upper arm stationary.
• Squeeze the biceps at the top of the movement, then lower with control.

Pro Tips:

• Keep your body locked in place to prevent swinging or using momentum.
• Focus on the eccentric (lowering) portion of the movement for maximum tension.

Sets and Reps:

• 3 sets of 8-10 reps for muscle growth.
• 2-3 sets of 6-8 reps for strength.

Benefits:

• Isolates the biceps by restricting momentum and cheating.
• Increases the range of motion, leading to better muscle activation.
• Allows you to focus solely on the biceps without involving other muscle groups.

2. Hammer Curl

How To Do Hammer Curls for HUGE Biceps (BICEP GROWTH!) (Video Credit: Mind Pump TV YouTube Channel)

How to Do It:

• Stand with your feet shoulder-width apart, holding a dumbbell in each hand with a neutral grip (palms facing your body).
• Keep your upper arms stationary and curl the weights up towards your shoulders by bending at the elbows.
• Squeeze the biceps at the top, then lower with control.

Pro Tips:

• Avoid swinging or using momentum by keeping your core braced.
• Focus on squeezing the biceps at the top of each rep.

Sets and Reps:

• 3 sets of 6-10 reps for muscle growth.
• 2-3 sets of 12-15 reps for muscular endurance.

Benefits:

• Targets the brachialis and brachioradialis muscles in addition to the biceps brachii.
• Builds overall arm thickness and forearm strength.
• Improves grip strength, which is beneficial for exercises like deadlifts and rows.

3. Barbell Curl

Don’t Make these Bicep Curl Mistakes if You Want to Build Big Biceps (Video Credit: Mind Pump TV YouTube Channel)

How to Do It:

• Stand with your feet shoulder-width apart, holding a barbell with an underhand grip, slightly wider than shoulder-width.
• Keep your chest up, back, and core braced.
• Curl the barbell up towards your chest by bending at the elbows, and squeezing the biceps at the top.
• Slowly lower the weight back to the starting position with control.

Pro Tips:

• Avoid swinging or using momentum by keeping your upper arms stationary.
• Experiment with different grip widths to find the most comfortable and effective position.

Sets and Reps:

• 3-4 sets of 6-8 reps for muscle growth and strength.
• 2-3 sets of 10-12 reps for muscular endurance.

Benefits:

• Allows you to lift heavier weights than with best iron dumbbells, promoting strength and size gains.
• Works both biceps simultaneously, leading to balanced development.
• Versatile exercise that can be performed standing or seated.

4. Chin-Up

Get BIG Biceps By Doing Chin-Ups! (SECRET WEAPON) (Video Credit: Mind Pump TV YouTube Channel)

How to Do It:

• Grab a pull-up bar with an underhand, shoulder-width grip.
• Hang from the bar with your arms fully extended and your core braced.
• Pull yourself up until your chin clears the bar, squeezing your biceps and back muscles at the top.
• Slowly lower yourself back to the starting position with control.

Pro Tips:

• Focus on pulling your elbows down and back, rather than just lifting your body up.
• Use assistance (bands, machines, or a spotter) if you can’t complete full reps yet.

Sets and Reps:

• 2-4 sets to failure (as many reps as possible) for muscle growth and strength.
• Aim for higher rep ranges (10-20 reps) for muscular endurance.

Benefits:

• Compound exercise that works multiple muscle groups, including the biceps, back, and core.
• Builds functional strength and improves pulling power.
• Allows you to work with your body weight, potentially lifting heavier loads than with free weights.

5. Incline Dumbbell Curl

Incline Dumbbell Curl (Video Credit: Renaissance Periodization YouTube Channel)

How to Do It:

• Set an incline bench to about 60 degrees^[1] and lie back, holding a dumbbell in each hand with an underhand grip.
• Let your arms hang down, fully extended, and brace your core.
• Curl the weights up towards your shoulders by bending at the elbows, and squeezing the biceps at the top.
• Slowly lower the weights back to the starting position with control.

Pro Tips:

• Keep your shoulders and upper back in contact with the bench throughout the movement.
• Alternate between arms or do both arms together, depending on your preference.

Sets and Reps:

• 2-3 sets of 10-15 reps for muscle growth.
• 2-3 sets of 6-8 reps for strength.

Benefits:

• Increases the range of motion, leading to better muscle activation.
• Removes the ability to use momentum or swing the weights.
• Allows you to work each arm independently, addressing potential imbalances.

6. Zottman Curl

The Zottman Curl (Video Credit: Mind Pump TV YouTube Channel)

How to Do It:

• Stand with your feet shoulder-width apart, holding a dumbbell in each hand with an underhand grip.
• Curl the weights up towards your shoulders, squeezing the biceps at the top.
• As you reach the top, rotate your wrists so your palms face down.
• Lower the weights with this pronated grip, focusing on the eccentric contraction.
• Rotate your wrists back to the underhand grip at the bottom, and repeat.

Pro Tips:

• Move slowly and with control, especially during the eccentric phase.
• Use a weight that challenges you but allows you to maintain proper form.

Sets and Reps:

• 2-3 sets of 12-15 reps for muscle growth and endurance.

Benefits:

• Combines biceps and forearm work in a single exercise, promoting overall arm development.
• Increases the time under tension, leading to greater muscle activation.
• Challenges your grip strength and forearm muscles during the eccentric (lowering) phase.

7. EZ Bar Curl

EZ Bar Curl (Video Credit: Renaissance Periodization YouTube Channel)

How to Do It:

• Stand with your feet shoulder-width apart, holding an EZ bar with an underhand grip, palms facing up.
• Keep your elbows tucked in close to your body and your core braced.
• Curl the bar up towards your chest by bending at the elbows, and squeezing the biceps at the top.
• Slowly lower the bar back to the starting position with control.

Pro Tips:

• Experiment with different grip widths to find the most comfortable position for your wrists.
• You can add extra forearm work by wrapping towels around the bar, making it harder to grip.

Sets and Reps:

• 3 sets of 8-10 reps for muscle growth.
• 2-3 sets of 6-8 reps for strength.

Benefits:

• The cambered (bent) design of the EZ bar reduces stress on the wrists compared to a straight barbell.
• Allows you to grip the bar more comfortably and keep your wrists in a neutral position.
• Provides a strong biceps contraction due to the semi-supinated grip.

8. Concentration Curl

Concentration Curl (Video Credit: Atomic Athlete YouTube Channel)

How to Do It:

• Sit on a flat bench with your feet planted on the ground, knees slightly wider than shoulder-width apart.
• Lean forward and rest your arm (holding a dumbbell) against your inner thigh, with your elbow braced against your knee.
• Curl the dumbbell up towards your shoulder by bending at the elbow, and squeezing the biceps at the top.
• Slowly lower the weight back to the starting position with control.
• Repeat for the desired number of reps, then switch arms.

Pro Tips:

• Keep your upper body stationary and avoid swinging or using momentum.
• Focus on contracting the biceps throughout the entire range of motion.

Sets and Reps:

• 2-3 sets of 10-12 reps per arm for muscle growth.

Benefits:

• Isolates one arm at a time, allowing you to focus on the mind-muscle connection.
• Eliminates the potential for momentum or cheating due to the seated, braced position.
• Increases the range of motion and stretch on the biceps.

9. Cable Curl

How To Do Cable Bicep Curls – Full Video Tutorial (Video Credit: Fit Father Project – Fitness For Busy Fathers YouTube Channel)

How to Do It:

• Set a cable pulley to the lowest position and attach a straight or cambered bar.
• Stand or sit facing the cable machine, holding the bar with an underhand grip, palms facing up.
• Keeping your upper arms stationary, curl the bar up towards your chest by bending at the elbows.
• Squeeze the biceps at the top, then slowly lower the bar back to the starting position with control.

Pro Tips:

• Stand or sit far enough away from the cable machine to maintain tension on the cables throughout the movement.
• You can also perform cable curls lying on the floor for a different angle of resistance.

Sets and Reps:

• 2-3 sets of 8-12 reps for muscle growth.
• 2-3 sets of 12-15 reps for muscular endurance.

Benefits:

• Provides constant tension on the biceps throughout the entire range of motion.
• Allows for a smooth, controlled motion without the potential for cheating or using momentum.
• Can be performed seated or standing, depending on your preference.

10. Drag Curl

Biceps Dumbbell Drag Curl (Video Credit: Fit Gent YouTube Channel)

How to Do It:

• Stand upright, holding a barbell or dumbbells with an underhand grip.
• Initiate the movement by curling the weights up towards your chest, keeping your elbows tucked in close to your body.
• As you curl, simultaneously pull your elbows back behind your torso, dragging the weights along your body.
• Squeeze the biceps at the top, then reverse the motion, lowering the weights with control.

Pro Tips:

• Keep the weights close to your body throughout the movement, gently touching your torso without dragging excessively.
• Maintain a tight core and avoid leaning back or swinging the weights.

Sets and Reps:

• 3 sets of 12-15 reps for muscle growth and hypertrophy.

Benefits:

• Increases the time under tension by emphasizing the stretched position of the biceps.
• Targets the biceps from a unique angle, promoting complete development.
• Adds an extra challenge by incorporating rear deltoid and upper back engagement.

11. Spider Curl

Dumbbells Spider Curl (Video Credit: Renaissance Periodization YouTube Channel)

How to Do It:

• Set an incline bench to about 45-60 degrees and lie face down on it, with your chest supported and your head extending over the top.
• Reach down and grab a dumbbell in each hand with an underhand grip, letting your arms hang down.
• Curl the weights up towards your shoulders muscles by bending at the elbows, squeezing the biceps at the top.
• Slowly lower the weights back to the starting position with control.

Pro Tips:

• Brace your core and keep your body as still as possible to isolate the biceps.
• You can also perform this exercise with an EZ-bar or a straight barbell.

Sets and Reps:

• 2-3 sets of 12-15 reps for muscle growth.
• 2-3 sets of 8-10 reps for strength.

Benefits:

• Removes any momentum or cheating by stabilizing your body on an incline bench.
• Increases the range of motion, leading to a deeper stretch and better muscle activation.
• Allows you to focus solely on the biceps without compensating with other muscle groups.

12. Reverse-Grip Barbell Curl

Reverse-Grip Barbell Curl (Video Credit: Scott Herman Fitness YouTube Channel)

How to Do It:

• Stand with your feet shoulder-width apart, holding a barbell with an overhand (pronated) grip, palms facing down.
• Keep your elbows tucked in close to your body and your core braced.
• Curl the bar up towards your chest by bending at the elbows, squeezing the biceps at the top.
• Slowly lower the bar back to the starting position with control.

Pro Tips:

• Avoid swinging or using momentum by keeping your upper arms stationary.
• You can also perform this exercise seated to further isolate the biceps.

Sets and Reps:

• 3 sets of 8-10 reps for muscle growth and overall arm development.

Benefits:

• Targets the brachialis and brachioradialis muscles in addition to the biceps brachii.
• Increases overall arm thickness and grip strength.
• Provides a unique angle of resistance for the biceps.

13. Bayesian Curl

Bayesian Curl Tutorial | GymSpot (Video Credit: GymSpot YouTube Channel)

How to Do It:

• Set a cable pulley to the lowest position and attach a straight or D-handle.
• Stand facing away from the cable machine, with your feet shoulder-width apart.
• Holding the handle with an underhand grip, let your arms hang down, fully extended in front of you.
• Curl the handle up towards your chest by bending at the elbows, squeezing the biceps at the top.
• Slowly lower the handle back to the starting position with control.

Pro Tips:

• Adjust your distance from the cable machine to find the right angle and resistance for your strength level.
• Keep your core braced and avoid leaning back or swinging the weight.

Sets and Reps:

• 2-3 sets of 12-15 reps for muscle growth and hypertrophy.

Benefits:

• Increases the range of motion^[2] by starting with your arms fully extended in front of you.
• Provides constant tension on the biceps throughout the entire movement.
• Allows you to control the angle of resistance by adjusting your position relative to the cable pulley.

14. Resistance Band Curl

The ONLY WAY You Should Be Doing Banded Bicep Curls (Video Credit: Mind Pump Tv YouTube Channel)

How to Do It:

• Stand on the middle of a best resistance band with your feet shoulder-width apart.
• Holding the ends of the band with an underhand grip, keep your elbows tucked in close to your body and your core braced.
• Curl the bands up towards your chest by bending at the elbows, squeezing the biceps at the top.
• Slowly lower the bands back to the starting position with control.

Pro Tips:

• Use a band with the appropriate resistance level for your strength and goals.
• You can also perform band curls seated or incorporate different grips (e.g., hammer grip).

Sets and Reps:

• 1-2 sets of 15-20 reps for muscle growth and endurance.
• Increase the resistance or use a stronger band for added intensity.

Benefits:

• Provides constant tension on the biceps throughout the entire range of motion.
• Allows for a smooth, controlled motion without the potential for cheating or using momentum.
• Portable and versatile, making it easy to train biceps anywhere.

15. Crucifix Curl

Cable Crucifix Curl (Video Credit: Uplift Fitness YouTube Channel)

How to Do It:

• Set a cable pulley to shoulder height and attach a straight or D-handle.
• Stand between the pulleys and raise your arm to shoulder level, with your upper arm parallel to the ground.
• Holding the handle with an underhand grip, curl the weight towards your head by bending at the elbow.
• Squeeze the biceps at the top, then slowly lower the weight back to the starting position with control.
• Repeat for the desired number of reps, then switch arms.

Pro Tips:

• Keep your core braced and avoid leaning or swaying during the movement.
• Focus on twisting your fist and driving your pinky finger toward the back of your head at the top of the curl.

Sets and Reps:

• 1-2 sets of 12-20 reps per arm for muscle growth and peak development.

Benefits:

• Targets the biceps from a unique angle, emphasizing the short head and promoting peak development.
• Challenges your shoulder stability and core strength by removing upper body support.
• Allows for a smooth, controlled motion without the potential for cheating or using momentum.

16. Cheat Curl

Barbell Curl, Strict Then Cheat (Video Credit: Testosterone Nation YouTube Channel)

How to Do It:

• Stand with your feet shoulder-width apart, holding a barbell with an underhand grip.
• Initiate the movement by curling the weight up towards your chest, using strict form.
• Once the weight stalls, use a small hip hinge and leg drive to generate momentum and push the bar the rest of the way up.
• Squeeze the biceps at the top, then resist the weight on the way down, lowering it with control.

Pro Tips:

• Don’t sacrifice form entirely – maintain a strong core and keep your elbows tucked in close to your body.
• Focus on contracting the biceps throughout the movement, rather than relying solely on momentum.

Sets and Reps:

• 3 sets of 5-8 reps for strength and hypertrophy.

Benefits:

• Allows you to lift heavier weights than with strict form, promoting strength and size gains.
• Helps you push past plateaus and break through strength barriers.
• Incorporates controlled cheating to increase the overall time under tension.

Execution Excellence: Mastering the Moves

Form First

Proper form is the foundation of effective biceps training. This guide provides detailed, step-by-step instructions for each exercise, ensuring that you’re performing the movements with precision and maximizing muscle engagement.

Modifications for All Levels

Whether you’re a seasoned gym-goer or a newcomer to the iron game, this resource offers modifications to increase or decrease the difficulty of each exercise. No one gets left behind on the quest for biceps greatness!

Expert Tips for Optimal Results

Sprinkled throughout the exercise descriptions are expert tips from seasoned fitness professionals. These nuggets of wisdom will help you fine-tune your technique, avoid common pitfalls, and unlock the full potential of each exercise.

Biceps Anatomy 101: Understanding the Muscle

The Biceps Brachii Breakdown

A labeled diagram of the biceps muscles of a human in anatomical position.

To truly understand how to train your biceps effectively you need to know the anatomy. This guide delves into the intricacies of the biceps brachii muscle, explaining its two distinct heads (long and short) and their respective functions.

The Supporting Cast

While the biceps brachii^[3] takes center stage, it doesn’t operate in isolation. This resource also highlights the roles of supporting muscles like the brachialis and brachioradialis, ensuring you have a well-rounded understanding of the anatomical players involved.

Programming Prowess: Crafting Your Biceps Exercises

Sample Workouts for Every Goal

Whether you’re seeking mass, strength, or endurance, this guide provides meticulously crafted sample workouts to help you achieve your objectives. No more guesswork – just follow the blueprint and watch those biceps thrive.

Sets, Reps, and Rest: The Goldilocks Zone

Proper programming isn’t just about exercise selection; it’s also about finding the perfect balance of sets, reps, and rest periods. This resource offers tailored recommendations to ensure you’re training in the optimal zone for your specific goals.

Exercise Selection and Ordering Strategies

Not all exercises are created equal, and the order in which you perform them can significantly impact your results. This guide offers insights into strategic exercise selection and ordering, helping you design workouts that maximize efficiency and effectiveness.

Beyond Aesthetics: The Functional Benefits of Best Biceps Exercises

Overall Arm Strength Amplified

Strong biceps don’t just look impressive, they also contribute significantly to overall arm strength. This guide highlights how biceps training can improve your performance in tasks that require grip strength, carrying capacity, and upper body power.

Enhancing Back Exercise Performance

Many back exercises, such as rows and pull-ups, rely heavily on biceps strength. By prioritizing biceps development, you’ll not only build bigger arms but also improve your ability to execute these movements with greater efficiency and power.

The Complete Package: A Balanced, Aesthetic Physique

While aesthetics shouldn’t be the sole focus of your fitness journey, there’s no denying the confidence boost that comes with a well-proportioned, visually appealing physique. This guide emphasizes the importance of biceps training in achieving a balanced, aesthetic look that turns heads and inspires admiration.

5 Best Biceps Workout Plans to Try

Looking to sculpt and strengthen your biceps? Here are five targeted workout plans to achieve different fitness goals:

Muscle Growth: This workout hits all three regions of your biceps, promoting maximum growth.

• Hammer Curl: 3 sets of 7-9 reps (focuses on the brachialis muscle)
• Incline Curl: 3 sets of 7-9 reps (targets the short head of the biceps)
• Wide-Grip Curl: 3 sets of 7-9 reps (emphasizes the long head of the biceps)
• Chin-Ups: 3 sets to failure (works the entire biceps and back)

Strength: This plan prioritizes heavier weights for fewer repetitions to build raw bicep strength.

• Barbell Curl: 2 sets of 3-5 reps (compound exercise for maximum power)
• Hammer Curl: 2 sets of 3-5 reps (maintains focus on brachialis)
• Weighted Chin-Ups (if possible): 2 sets to failure (increases difficulty for chin-ups)

Time-Efficient: This tri-set workout combines three exercises back-to-back for a quick and effective bicep pump. Aim for 5 circuits with 2-3 minutes rest between each.

• Barbell Curl: 12 reps
• Hammer Curl: 12 reps
• Chin-Ups: As Many Reps as Possible

Bonus: Advanced Bicep Blast: This advanced routine combines elements from previous workouts for a more comprehensive challenge. Perform each exercise for 4 sets of 6-8 reps.

• Seated Cable Curl (targets peak contraction)
• Preacher Curl (isolates the brachioradialis)
• Concentration Curl (emphasizes mind-muscle connection)
• Drag Curl (increases time under tension)

Supercharged Biceps: This superset pairs two exercises back-to-back with minimal rest to maximize bicep fatigue. Perform 3 sets of each superset with 1 minute rest in between.

• Barbell Curl (6-8 reps) followed by Chin-Ups (failure)
• Incline Dumbbell Curl (6-8 reps) followed by Hammer Curl (failure)