Looking to add some size and definition to your biceps? Check out these 20 best bicep exercises!
From classic curls to challenging variations, there’s something for everyone here. So get ready to start pumping some iron and building those massive arms!
5 Common Sense Biceps Exercises Guidelines To Follow
Anybody looking to achieve biceps growth and add some serious size to their arms knows that bicep training is a must.
But with so many different exercises and protocols out there, it can be hard to know where to start. Here are 5 bicep training guidelines to follow to help you build bigger, stronger arms:
1. Train your arms twice per week
This will ensure that you're giving your muscles enough stimulation to grow, without overtraining them and causing injury.
2. Use a variety of exercises
It's important to hit your biceps from all angles in order to fully develop them. Never do the same exercise for more than 4 weeks in a row – mix things up to keep your muscles guessing.
3. Use a moderate weight
Going too heavy can compromise your form, leading to injuries, while using too light of a weight won't be effective in stimulating muscle growth. Find a weight that challenges you but that you can still maintain good form with.
4. Focus on quality over quantity
Instead of trying to do as many reps as possible, focus on making each rep count. Squeeze your biceps hard at the top of each rep and really feel the muscle working.
5. Give yourself enough rest
Muscles grow when they're at rest, not when you're working out. Make sure to give your arms plenty of time to recover between workouts.
All-Around Best Bicep Exercises For Mass
No matter your fitness goals, developing strong biceps is a great way to improve your overall strength and appearance.
And while there are many different exercises that can target the biceps, some are better than others for building mass. Here are 20 of the best all-around bicep mass exercises to include in your workout routine.
Standing Barbell Curl
Before you pick up the weight, it's important to set your feet shoulder-width apart and maintain a slight bend in your knees throughout the exercise.
As you curl the weight up, focus on contracting your biceps and keeping your elbows close to your sides. Once the weight is at shoulder level, pause for a moment and then slowly lower it back to the starting position.
It's important to keep the tension on your biceps throughout the entire movement, so don't let the weight swing or momentum carry you through the reps.
Seated Alternating Dumbbell Curl
To begin, sit on a bench with your back straight and a dumbbell in each hand. palms should be facing forward and arms extended straight.
From here, slowly lift one dumbbell to the front of your shoulder while keeping your back pressed firmly against the bench and elbow and shoulder stationary. Flex at the elbow to curl the weight up as high as possible before slowly lowering it back to the starting position.
Repeat on the other side. Remember to keep your core engaged throughout the movement to avoid swinging the weights.
Resistance Band Hammer Curl
To perform the hammer curl, start by tying a resistance band around a sturdy object at about waist height. Next, stand with your feet shoulder-width apart and grasp the band with both hands, palms facing inward.
Keeping your elbows close to your sides, curl your hands toward your shoulders, maintaining a hammer grip on the band throughout the movement. Once your hands reach shoulder level, pause for a moment and then slowly lower back to the starting position.
Be sure to keep your core engaged throughout the exercise to maintain stability and avoid swinging your body. You can also do dumbbell hammer curl instead of using bands. Dumbbell hammer curl can be performed with light to moderate resistance for high repetitions or with heavy resistance for low repetitions.
Seated Dumbbell Curl
To do this exercise, sit on a bench with your back straight and a dumbbell in each hand. Rest your elbows on your knees and let the dumbbells hang down at arm's length. From this position, curl the dumbbells up to shoulder level, contracting your biceps as you do.
Then, slowly lower the dumbbells back to the starting position. You can perform this exercise with one arm at a time or with both arms at once. If you are using both arms, be sure to keep your upper body still and focus on contracting your biceps.
For added resistance, you can place your feet on an elevated surface such as a weight plate.
Incline Dumbbell Curl
Start by sitting on an incline bench with a dumbbell in each hand. Position your hands so that they are palms-up and facing each other. From this starting position, curl the weights up towards your shoulders, keeping your upper arms stationary.
Once the weights have reached shoulder level, pause for a moment and then slowly lower them back to the starting position. Be sure to keep your elbows pinned to your sides throughout the movement.
Preacher Curl
Sit down on a bench with a weight in each hand. Rest your elbows on the bench and extend your arms straight up. From here, slowly lower the weights until your elbows are at a 90-degree angle.
Then, squeeze your biceps and curl the weights back up to the starting position. Remember to keep your back flat against the bench and your core engaged throughout the movement.
If you're looking for an extra challenge, try adding a weighted plate to the end of each dumbbell. This exercise can be performed with either free weights or a machine.
Concentration Curl
To perform the exercise, sit on a bench with a dumbbell in each hand. Plant your feet firmly on the ground and lean forward so that your upper body is perpendicular to the bench.
From this starting position, curl one dumbbell up towards your shoulder, keeping your elbow planted firmly against your side. Squeeze your biceps at the top of the curl, then slowly lower the weight back to the starting position.
Repeat with the other arm. Remember to keep your core engaged throughout the exercise to avoid placing undue stress on your lower back.
Hammer Curl
The Hammer Curl is an exercise that can be performed with dumbbells or a barbell. It is an effective way to build muscle in the arms and shoulders and can be done as part of a workout routine or as a standalone exercise.
To perform the Hammer Curl, start by standing with your feet shoulder-width apart and your knees slightly bent. Then, grasp the weight in your hand and curl it up towards your shoulder, keeping your elbow close to your side.
Lower the weight back down and repeat the motion for the desired number of repetitions. Be sure to use proper form in order to avoid injury and get the most out of the exercise.
Spider Curl
To begin, start by lying down on a flat bench with a weight in each hand. Start with your arms extended straight and then slowly lower the weights toward your chest, keeping your elbows close to your sides.
Once you reach the point where your upper arms are parallel to the bench, pause and then reverse the motion, slowly extending your arms back to the starting position.
As you perform the exercise, be sure to keep your shoulders down and your back flat against the bench.
Zottman Curl
The Zottman curl is a great exercise for building strength and size in your biceps and forearms. Here's how to do it: Start by holding a dumbbell in each hand with your palms facing up. From there, curl the weights up to your shoulders and then rotate your hands so that your palms are facing out. Finally, lower the weights back down to the starting position. The key is to keep your wrists firm throughout the exercise and to focus on using your biceps to perform the curl.
Reverse Grip Curl
To perform the exercise, start by standing with your feet shoulder-width apart and your knees slightly bent. Then, hold a dumbbell in each hand with your palms facing forward and your arms extended at your sides.
From there, curl the weights up towards your shoulders, maintaining a reverse grip throughout the movement. Be sure to keep your elbows close to your sides and your upper arms stationary; only your forearms should move.
As you curl the weights up, squeeze your biceps at the top of the movement. Then, slowly lower the weights back to the starting position.
Seated Barbell Curl
The exercise is simple to perform and can be done with a variety of weights, making it perfect for both beginners and experienced lifters alike. To do the exercise, start by standing with your feet shoulder-width apart and your knees slightly bent.
Grip the barbell with an overhand grip, hands about shoulder-width apart. From there, slowly lift the barbell up to your chest, keeping your elbows close to your sides and avoiding swinging the weight. Once the barbell reaches your chest, pause for a moment before slowly lowering it back to the starting position.
Cross Body Hammer Curl
For cross body hammer curls, start by holding a weight in each hand with your palms facing your sides. With your feet shoulder-width apart and your knees slightly bent, curl one weight up towards your opposite shoulder while keeping your elbow close to your side.
At the top of the curl, twist your palm so that it faces away from you and then slowly lower the weight back to the starting position. Repeat with the other arm.
You can also perform this exercise with both arms at the same time. Remember to keep your core engaged throughout the move to help stabilize your body.
Twisting Dumbbell Curl
The Twisting Dumbbell Curl is an exercise that targets the bicep muscles. It is important to use proper form when performing this exercise to avoid injury and to get the most out of the exercise.
To begin, stand with your feet shoulder-width apart and a dumbbell in each hand. palms should be facing forward. Bend your elbows and curl the weights up towards your shoulders, keeping your upper arms close to your sides.
At the top of the curl, twist your wrists so that your palms face your shoulders. Return to the starting position and repeat for the desired number of reps.
Regular EZ Bar Curl
Regular EZ bar curl is an excellent exercise for developing bigger biceps. Here's how to do it: Grip an EZ bar with your hands shoulder-width apart and your palms up.
Keeping your upper arms stationary, curl the bar until your hands are close to your shoulders. Squeeze your biceps at the top of the curl, then slowly lower the bar back to the starting position.
Be sure to keep your elbows glued to your sides throughout the exercise – swinging the weight will take the stress off your biceps and put it on your deltoids (shoulders).
Chin-Up
The Chin-Up is one of the most classic exercises around. The best way to do it is with an underhand grip, and your hands should be about shoulder-width apart.
Start by hanging from the bar with your arms extended, and then slowly pull yourself up until your chin is above the bar. Make sure to engage your back and shoulders as you lift yourself up, and avoid swinging or using momentum to reach the top.
High Cable Curl
The high cable curl is a great exercise for targeting the biceps. To do this exercise, you will need to attach a rope handle to a high pulley. Start by standing with your feet shoulder-width apart and your palms down.
From here, curl your hands upward, keeping your elbows close to your sides. At the top of the curl, squeeze your biceps and hold for a count of one. Slowly lower the weight back to the starting position and repeat.
Be sure to keep your shoulders down and back throughout the exercise and avoid swinging the weight. Remember to focus on using your biceps to do the work – resist the temptation to use momentum to swing the weight up.
Cable Rope Supinating Curl
The cable rope supinating curl is an excellent exercise for targeting the biceps muscles. To perform the exercise, start by attaching a rope handle to a low pulley.
Next, grasp the handle with your palms facing up and stand with your feet shoulder-width apart. Keeping your elbows close to your sides, curl your hands up towards your shoulders.
Remember to keep your palms supinated (turned up) throughout the movement. Once your hands reach shoulder level, pause for a moment and then slowly lower them back to the starting position.
TRX Suspension Curl
The TRX Suspension Curl is a great exercise for toning your biceps and strengthening your core. To begin, stand with your feet shoulder-width apart and grasp the handles of the TRX with your palms facing up.
Inhale as you bend your elbows and curl your hands toward your shoulders. Exhale as you straighten your arms and return to the starting position. Be sure to keep your core engaged throughout the exercise.
Reverse EZ Bar Curl
The Reverse EZ Bar Curl is a great exercise for working the biceps. To perform the exercise, start by holding an EZ bar with your palms facing down. Then, curl the bar up towards your chest, keeping your elbows close to your sides.
Once the bar reaches your chest, slowly lower it back to the starting position. Remember to keep your core engaged and your back straight throughout the exercise; this will help to prevent injury and ensure that you are targeting the correct muscles.
10 Bicep Training Tips
1) Biceps are best trained with a variety of exercises – Bicep curls are great, but don't forget about hammer curls, chin-ups, and preacher curls to really work those biceps!
2) Be sure to use proper form when performing bicep exercises – This will ensure that you are targeting the right muscles and reducing your risk of injury.
3) Biceps respond well to high-volume training – Try multiple sets of bicep exercises during your workout to really pump up those muscles!
4) Biceps need time to recover – Be sure to give your biceps at least 48 hours of rest between workouts to allow them to rebuild and grow.
5) Bicep training should be intense – Go heavy on the weight and really feel the burn in your biceps to get the most out of your workout.
6) Biceps are best trained with compound exercises – Exercises like chin-ups and preacher curls not only work the biceps but also the surrounding muscles, resulting in a more well-rounded workout.
7) Biceps respond well to supersets – Try pairing bicep exercises with tricep exercises or back exercises to really fatigue the muscles.
8) Biceps need adequate nutrition – Be sure to fuel your body with the right foods and nutrients to help your bicep muscles grow.
9) Biceps benefit from supplementation – Try adding a bicep-specific supplement to your workout routine to help maximize your results.
10) Biceps are best trained with a consistent routine – Bicep gains are made over time, so be patient and stick to your routine to see the best results.
Avoid These 7 Common Bicep Training Mistakes
1. Not incorporating a variety of exercises
One of the most common mistakes people make when training their biceps is not incorporating a variety of exercises into their routine.
This can lead to stagnation, as your muscles will quickly adapt to the same stimulus being applied over and over again. To get bigger biceps, make sure to include a variety of exercises and angles in your training.
2. Not using enough volume
Volume is key when training any muscle group, and the biceps are no exception. Make sure to include a sufficient number of sets and reps in your routine to stimulate muscle growth.
3. Not using proper form
One of the most common mistakes people make when training their biceps is not using proper form. This can lead to injury, as well as suboptimal results.
Make sure to use good form on all of your exercises, and consult with a qualified trainer if you're unsure of how to perform an exercise correctly.
4. Overdoing it on arm day
One of the worst things you can do for your biceps is to overdo it on arm day. This can lead to overtraining, which can lead to stagnation and even regression. Make sure to focus on quality over quantity, and don't try to do too much in one session.
5. Not giving your biceps enough time to recover
Another common mistake people make is not giving their biceps enough time to recover between workouts. This can lead to overtraining, as your muscles will never have a chance to fully repair themselves.
Make sure to take at least a day or two off between biceps workouts, and don't be afraid to take a longer break if you feel like you need it.
6. Not stretching your biceps
One of the best things you can do for your biceps is to stretch them before and after your workouts. This will help to prevent injury, and it will also help to improve your range of motion. Make sure to include a few stretches in your routine, and hold each stretch for at least 30 seconds.
7. Not using a full range of motion
Another common mistake people make when training their biceps is not using a full range of motion. This can lead to suboptimal results, as you're not working your muscles through their entire range of motion.
Make sure to use a full range of motion on all of your exercises, and don't be afraid to use a bit of extra weight to challenge yourself and build even bigger biceps.
Bicep Exercises FAQs
What was Arnold's favorite bicep exercise?
Arnold Schwarzenegger's favorite bicep exercise was the barbell curl. He would often do three sets of 12 reps with a heavy weight.
Are 3 exercises enough for biceps?
No, 3 exercises are not enough for biceps. You should be doing at least 4-5 different exercises for biceps in order to build muscle mass. This will help to ensure that all areas of the biceps are being worked and that you're not overworking any one area. Additionally, you should be varying your reps and sets in order to keep your muscles guessing and growing.
Can I build biceps without dumbbells?
Yes, you can build bigger biceps without dumbbells. In fact, many people find that using bodyweight exercises or resistance bands are the best way to build their biceps. This is because these methods allow you to work each arm independently, which helps to ensure that each side is receiving an equal amount of work. Additionally, you can vary your grip, which can help target different areas of the biceps.
Why are my biceps not getting bigger?
If your biceps are not getting bigger, it could be because you're not doing enough sets or reps. You should be doing at least four sets of eight to 12 reps in order to build muscle mass. Additionally, you should be varying your grip and using a variety of exercises in order to work all areas of the biceps. Additionally, make sure you're giving your muscles enough time to recover between workouts. Finally, make sure you're eating a healthy diet that's high in protein in order to give your muscles the nutrients they need to grow.
Do biceps grow fast?
The rate at which your biceps grow will depend on a variety of factors, including your workout routine, diet, and genetics. However, many people find that their biceps grow relatively quickly when they're consistently working out and eating a healthy diet.
Can skinny arms get big?
Yes, skinny arms can get big. However, it will take time and consistency to see results. Focus on doing more sets and reps, increasing the weight you're using, and eating a healthy diet that's high in protein. Additionally, make sure you're giving your muscles enough time to recover between workouts. Finally, consider using supplements such as creatine or BCAAs to help you build muscle mass.
What will happen if I train my biceps every day?
If you train your biceps every day, you will eventually overtrain them and see decreased results. It's important to give your muscles time to recover between workouts. Additionally, you should be varying your grip and using a variety of exercises in order to work all areas of the biceps.
How many reps should I do for bicep exercises?
There is no one-size-fits-all answer to this question. The number of reps you should do will depend on your fitness level, goals, and the weight you're using. However, many people find that doing 8-12 reps is ideal for building muscle mass. Additionally, you should be varying your reps and sets in order to keep your muscles guessing and growing.
How often should I train my biceps for maximum Biceps growth?
The frequency with which you train your biceps will depend on a variety of factors, including your fitness level, goals, and the weight you're using. However, many people find that training their biceps 2-3 times per week is ideal for maximum biceps growth. Additionally, you should be varying your grip and using a variety of exercises in order to work all areas of the biceps. Additionally, make sure you're giving your muscles enough time to recover between workouts.