Do you want to build a toned and strong set of biceps? Over the past few decades, researchers have conducted various studies on which biceps exercises can effectively do that. It’s no surprise – who wouldn’t want their arms to be perfectly sculpted like Arnold Schwarzenegger’s or Lou Ferrigno’s?
The focus curl is often seen as being one of the best according to EMG machine readings alone; however, this isn’t always agreed upon by experienced lifters. To identify an even better group of exercises for building muscle mass in your biceps, we’ve taken into consideration numerous parameters – from muscle activation levels up through comfortability during exercise. As a result, our top 10 list has been developed with expert-level advice included!
For those looking to get the most out of their fitness routine, three exercises are promising maximum muscle stimulation and intensity – with a bonus:
- They’re easy to learn and perform!
- Performing these lifts has become increasingly popular amongst experienced lifters for good reason;
- Not only do you reap great physical benefits but many commercial gyms now have equipment available specifically suited for them.
So don’t just take our word on it – give these complete workouts a try today!
Top 10 Biceps Exercises
Barbell Or EZ-Bar Curl
Why Barbell: Looking to get the most bang for your biceps buck? The shoulder-width curl is an ideal choice. Its unique design allows you to target both the short and long heads of this muscle group, just by adjusting grip width accordingly!
You can also load up on weights without having to alternate arms – perfect if you’re in a rush during workout time. What’s more, it doesn’t have to be done with an EZ bar; studies show that barbells are just as effective when used correctly and don’t come at any extra risk whatsoever – so whether cambered or straight bars fit better into your routine is entirely down you!
Variations Of Barbell Curls:
- Barbell curl while standing.
- Standing EZ-bar curls.
- Barbell curls when seated.
Pro-Tip: Start your biceps exercises with a challenge- tackle heavy curls! Aim for a weight that will tire you out in 6 to 8 reps – or try the classic 5×5 rep range. Avoid any swaying when lifting, and stay strict, especially if you are pushing yourself hard.
Cable Curl
Why Cable Curl: You may mistake the cable hammer curl for its barbell cousin, but don’t be fooled! Constant tension is maintained on your muscles throughout the full range of motion here.
Unlike regular standing curls, you won’t have time to rest at either end – so it provides a longer period of muscle stimulation and creates great results in less time than usual. Plus, with countless handle options available in most gyms nowadays there’s no shortage of ways to make this exercise even more effective as part of your workout routine!
Variations In Cable Curl:
- Cable straight-bar biceps curl.
- Cable EZ-bar biceps curl squats.
- Standing cable curl reverse grip.
- Cable biceps curl laying.
Pro-Tip: Opt for either barbell curls or hammer curl variations. If you’re starting your workout with this move, it’s best to select a challenging weight and complete 6-10 reps per set. For the latter Biceps exercises in the routine, aim for 8-12 or more repetitions!
Dumbbell Curl
Why Dumbbell Curl: With dumbbell curls, the world is your oyster! You can stand or sit while performing them and engage both arms simultaneously or alternate. Plus, you have fun options like Zottman curls to work all those forearms muscles – perfect for showing off at summer BBQs – as well as twisting your pinky up to target just the biceps. So if you’re looking for variety during arm workouts, look no further than this tried-and-true classic exercise: Dumbbell Curls!
Variations Dumbbell Curl:
- Standing dumbbell curl.
- Seated dumbbell curl.
- Zottman curl.
Pro-Tip: For a real test of muscle strength, give Zottmans or bilateral seated curls a go! You’ll see that focusing on the eccentric reps (the part where you lower) will yield higher levels of force – even as fatigue takes over. So if your arms start to feel sloppy, really lean into those negatives for maximum gains.
Chin-Up
Why Chin-Ups: Ready to take your bicep workouts up a notch? Look no further than max-rep chin-ups: studies have confirmed that they offer maximum benefits for burning out those arms. Don’t be afraid of going heavy – add weight if you can handle it, or use assistance like wrist straps when needed; alternatively, switch the grip type to something neutral (palms facing in) or cambered on rings if needed for comfort and endurance. Put some serious muscle into your next workout with this tried-and-tested method!
Variations:
- Chin-Up Standard.
- Machine-assisted chin-up.
- Band-assisted chin-up.
- Chin-up L-sits.
Pro-Tip: Incorporating an exercise that works both your biceps and back into one move is a great way to maximize efficiency. Try “bridging” the two body parts together by doing 3-4 sets of 8-12 reps for added intensity to your biceps exercises or go all out with coach Paul Carter’s Jacked at Home program, taking each set right up till failure!
Barbell Row Reverse-Grip
Why Barbell Row Reverse Grip: The bent-over row is often revered by lifters as the “fourth power lift” – and it’s not hard to see why. This back-focused movement allows you to lift heavier weights while still engaging your biceps with a reverse grip, making it an excellent choice for bridging days between back and biceps exercises!
Variations:
- Bent-over row reversed grip.
- Cable seated row.
- Dumbbell row incline.
Pro-Tip: Incorporate rows into your back routine for maximum growth of the lats and rhomboids! Utilize a challenging weight range to implement 8-12 reps, building strength in traditional muscle-building rep ranges.
Hammer Curl
Why Hammer Curl: Don’t forget to add a palms-facing or neutral grip curl into your arm routine – it’s more than just an isolated biceps exercises! It also actively stimulates the brachialis muscle, which is key for building bigger arms but often gets overlooked.
If you want to beef up your biceps exercises and get Thor-like arms, working on the brachialis is key. Unlike traditional dumbbell curls which work only in certain parts of a lift’s range of motion, utilizing cables with rope grips ensures constant tension throughout each rep – maximizing results!
Variations:
- Hammer curl cable rope.
- Dumbbell hammer curl.
- Preacher hammer curl cable rope.
Pro-Tip: Hammer curls are usually done in the middle or at the end of a workout in a classic rep range of 8-12 reps.
Incline Curl
Why Incline Curl: If you’re hoping to build your biceps peak, the incline curl is just what the doctor ordered! This technique calls for a 45-degree angle of attack as opposed to traditional 90-degree curling. Not only does it elongate and widen your biceps muscle fibers, but also increases tension at the start of each rep – perfect if that sought-after ‘peak’ shape has eluded you till now.
Variations:
- Dumbbell Curl Incline.
- Palms-out incline curl.
- Hammer curl Incline.
Pro-Tip: This is detail work, not the main course! Perform these after an exercise like standing curls, in which both biceps heads are targeted with a heavyweight. Because of the “overstretched” arm position at the bottom of the movement, it’s best done with relatively light weights and at least 8-12 reps per set.
Concentration Curl
Why Concentration Curl: If you’re looking to focus your efforts on getting the most bang for your gym buck, look no further than a concentration curl. With the unmatched ability to isolate and activate muscle groups, it’s easy to see why they are so popular in bodybuilding circles. But there may be more going on here than just physical training; some studies point towards an enhanced mind-muscle connection as a contributing factor in increased muscle growth when using this exercise!
Variations:
- Concentration curl.
- Concentration curl close-grip.
- Cable concentration curl.
- Band concentration curl.
Pro-Tip: To ensure your biceps exercises gets the full benefit of a workout, finish off with a light yet firm move. Be sure to select an appropriate weight for challenging yourself at 10-12 reps before hitting the failure point.
Preacher Curl
Why Preacher Curl: For serious physique building, the preacher curl is iconic. This tried and true exercise can give you maximum pump with a quality pre-workout supplement fueling your muscles. It’s almost like having an entire biceps workout in one move! To maximize results, add hammer curls to gain peak power for those big guns.
Get the most out of your biceps exercises by utilizing a cable to complete those final tough reps. Because movements that start from an extended position activate muscles more intensely in the lower third, you can take advantage of this for higher intensity gains with dynamically loaded cables as opposed to other inert weights.
Variations:
- Preacher Cable Curl.
- EZ-bar preacher curl.
- Dumbbell preacher curl.
- Spider curl.
- Machine preacher curl.
Pro-Tip: Maximize the effectiveness of your workout by finishing off with a challenging core exercise – pressing against a bench. This strict move requires a precise form, so make sure to complete 8-12 reps per set for optimum results!
Drag Curl
Why Drag Curl: Kris Gethin’s 8-Week Hardcore Daily Video Trainer features an effective barbell curl ‘hack’ to target your biceps exercises. Instead of keeping the elbows at your sides, let them move backward and keep the bar close to your torso as you lift it, reducing the range of motion significantly. A great bonus – this technique works just as well on a Smith machine! This exercise is could be the best one for 30 minutes for biceps with 8x 30 set per day. approx. 7 day regularly
Variations:
- Drag curl with dumbbells
- Smith machine drag curl
Pro-Tip: Make your barbell curls more challenging by slowing down the reps. Start with a heavy weight and extend each negative portion of the rep to 3-5 seconds, repeating 5-8 times for added difficulty! To take it even further, have a spotter assist you in lifting – this will really fire up those muscles!
Best Biceps Exercises
- Heavy and Hard Biceps Workout.
- Beginners Biceps Workout.
- Biceps Workout Machine Pump.
Heavy and Hard Biceps Workouts:
Get ready to pack on serious biceps size with this workout. After an intense back session, it’s time for you to get those arms looking and feeling great starting with heavy curls and then moving into lighter dumbbell and cable variations that will leave no part of your arm untouched!
- Barbell Curl
6-8 reps with rest 90 sec total 4 sets
- Alternating Incline Dumbbell Biceps Curl
16-20 reps with alternating, 8-10 reps per side, rest 90 sec total 3 sets
- Dumbbell Preacher Curl Single Arm
Work each side of your body without rest, and take a breather between sets to ensure maximum gains!
10-12 reps on the left side, with no rest total of 3 sets
Total 3 sets 10-12 reps on the right side with rest 1 min
- Hammer Curl Cable Rope
Total 3 sets. Also, 10-12 reps with rest for 1 min.
Beginners Biceps Workout:
Pump up your arms for growth with the intensity of a pro bodybuilder, but without relying on high-volume workouts. Focus and push hard on these three moves to ensure maximum gains from your gym session! This approach is great if you’re into hitting arms two or three times per week – try it out via Jim Stoppani’s Six Weeks to Sick Arms program and get ready for some serious arm development.
- EZ-Bar Curl
15, 12, 12 reps with rest 90 sec. Total 3 sets.
- Machine Preacher Curl
15, 12, 12 reps with rest 90 sec. Total 3 sets.
- Hammer Curl
Total 3 sets 15, 12, 12 reps with rest 90 sec.
Biceps Workout Machine Pump:
Get ready for a serious pump! This intense, high-rep workout with minimal rest periods will have you feeling the mind-muscle connection in no time. Add some drop sets to take it up a notch and feel that pre-workout kick into action. Get your muscles working at their best today!
- Smith Machine Drag Curl
8-10 reps with rest 90 sec total 3 sets.
- Single-Arm Machine Preacher Curl
Get ready to switch up your workout with side-to-side reps! For each set, burn through all the repetitions on one side before transitioning over—no resting between sides allowed. Once you’re done on both sides, take a minute and get your breath back for round two!
- Single-Arm Preacher Machine Curl
8-10 reps with the left side and no rest total of 3 sets.
- Single-Arm Preacher Machine Curl
8-10 reps with the right side and rest 1 min, total 3 sets.
- Cable Rope Hammer Curl
10-12 reps with rest 1 min, total 3 sets.
- Reverse-Grip Cable Biceps Curl
10-12, 10-12, 12-15 reps with rest 1 min total 3 sets.
FAQs
What are some exercises that build muscle mass?
If you’re looking to build muscle and tone your biceps, several exercises can help. Bicep exercises should be tailored to fit your individual needs, but here’s a list of some of the most effective ones for building muscle:
- Bicep Curls: Bicep curls are one of the most classic exercises for targeting your biceps. These biceps exercises can be done with a barbell, dumbbells, or even resistance bands.
- Hammer Curls: Hammer curls target both your biceps and forearms while emphasizing your biceps. This exercise can be done with a pair of dumbbells or an EZ curl bar.
- Chin-Ups: Chin-ups are great for targeting the back and biceps at the same time, making them a great compound movement. To add extra emphasis to your bicep routine, add a hold at the top of the chin-up and slowly lower yourself back to the start position.
- Incline Bicep Curls: Adding an incline to your bicep curls will target your biceps from different angles, helping you build muscle in different areas. This exercise can be done with either dumbbells or an EZ curl bar.
What is the quickest way to build biceps?
The quickest way to build biceps is by incorporating progressive overload into your workout. Progressive overload refers to gradually increasing the workload on your muscles over time to continue stimulating growth. This can be done by adding more weight, doing higher reps or sets, and/or decreasing rest periods between sets. Additionally, you should focus on proper technique and form to make sure you are recruiting the right muscles and getting the most out of your workout. By following these tips, you will be well on your way to building your biceps exercises quickly.