6 Best Bicep Exercises for Gaining Muscle

Like a sculptor chipping away at marble to reveal the masterpiece within, building impressive biceps requires the right tools and techniques.

You’ll need more than endless sets of basic curls to achieve those peaked mountains Arnold made famous. While genetics plays a role in bicep development, strategic exercise selection targeting all heads of the biceps can dramatically improve your results.

Ready to transform those arms from pebbles to boulders? These six proven exercises will show you how.

What Are The Biceps?

You’ll want to target both the long and short heads of your biceps through specific exercises to achieve that coveted peak and fullness Arnold was famous for.

Your brachialis and brachioradialis muscles work alongside your biceps to create that complete arm development you’re after. Through strategic exercise selection and proper form, you can emphasize different areas of your biceps while building overall mass and strength.

1. Long Head Bicep Exercises

The biceps brachii consists of two distinct heads – the long head and the short head – which work together to create that coveted peak when flexed.

To target the long head bicep effectively in your workout routines, you’ll want to focus on specific movement patterns that enhance muscle hypertrophy.

Three key approaches for long head bicep exercises include:

1. Using a narrow grip during exercises like close-grip EZ bar curls
2. Performing hammer curls with a neutral grip position
3. Keeping your elbows firmly against your sides while curling

These techniques create ideal tension in the long head of your biceps brachii.

When you’re designing your arm workout, include at least one exercise from each approach.

Remember to maintain strict form and control throughout each movement to guarantee proper muscle engagement and growth.

2. Short Head Bicep Exercises

While the long head creates that distinctive bicep peak, mastering short-head bicep exercises will help develop the whole, rounded look that makes your arms truly impressive.

To target the short head of your biceps effectively, you’ll want to focus on three key movement patterns:

• Wide-grip movements like EZ bar curls place more emphasis on the inner portion of your biceps.
• Isolation exercises with a supinated grip, such as concentration curls, which Arnold famously used to build his legendary arms.
• High cable bicep curls are performed with your upper arms parallel to the floor.

3. Brachialis & Brachioradialis

Beyond the biceps that everyone loves to show off, your arms rely on two unsung heroes – the brachialis and brachioradialis muscles – to perform most heavy lifting movements.

The brachialis alone packs 50% more strength than your biceps during elbow flexion, while the brachioradialis in your forearm provides vital support for arm exercises.

You’ll want to incorporate specific exercises targeting these muscles to maximize your overall arm development.

When you train these supporting muscles alongside your biceps, you’re not just building bigger arms – you’re developing functional muscle strength that’ll help you lift heavier weights.

While these muscles mightn’t be as visible as your biceps, they’re essential contributors to that coveted muscle pump and overall arm strength.

How To Get Bigger Biceps: The 6 Best Exercises

If you’re ready to build bigger biceps, you’ll need to master these six proven exercises that target both the long and short heads of the muscle.

Arnold Schwarzenegger himself swore by concentration curls and hammer curls as cornerstones of his legendary arm development routine.

Whether you’re using dumbbells, cables, or bodyweight movements, each exercise offers unique benefits for maximizing bicep growth and strength.

1. Concentration Curls

Since the greatest bodybuilders swear by concentration curls, it’s no surprise that research confirms this exercise as one of the most effective for building bigger biceps. The secret lies in its unmatched muscle engagement and mind-muscle connection, allowing you to focus entirely on your biceps without assistance from other muscle groups.

What makes concentration curls stand out among biceps exercises is their ability to isolate the short head of the bicep. You’ll achieve maximum muscular endurance and growth through this focused resistance training movement.

While you might need to use lighter weights compared to other exercises, the intense isolation more than makes up for it. That’s why you’ll want to perform concentration curls after your compound movements when your muscles are properly warmed up.

#Exercise Tips

1. Sit on the end of a flat bench, legs open in a V shape, with a dumbbell between your legs.
2. Pick up the dumbbell in one hand and rest your elbow on the inside of your thigh. The opposite hand should rest on your other thigh for support.
3. Grab the dumbbell, palm facing forward. Tighten your core and keep your chest up.
4. Curl the dumbbell up to your chest, keeping the wrist in a neutral position throughout.
5. Squeeze your bicep at the top of the rep before lowering the dumbbell back to the starting position.
6. Repeat for 8-12 reps, then switch arms.

2. Hammer Curls

While standard bicep curls target your bicep peak with palms facing up, hammer curls hit your biceps differently by using a neutral grip with palms facing each other.

You’ll notice hammer curls engage more of your forearm muscles, particularly the brachioradialis, making them essential for developing thicker, more complete-looking arms.

Arnold himself was known to combine both variations in his routines, recognizing that the hammer grip provided unique benefits for building that coveted upper-arm mass.

#Hammer Curls Vs Bicep Curls

Ever wondered why some bodybuilders mix hammer curls and bicep curls in their routine?

The key difference lies in palm positioning. During biceps curls, your palms face up, targeting the short head of the biceps.

With hammer curls, your palms face each other, emphasizing the long head while engaging additional forearm muscles like the brachialis and brachioradialis for more balanced arm development.

#Exercise Tips

1. Pick an appropriate set of dumbbells and stand with your arms by your side, holding them in a neutral grip (palms facing thighs).
2. Brace your core, keeping your chest up and shoulders back. Curl the dumbbells up, bending at the elbow, moving only your forearms, and keeping your elbows tucked into your sides.
3. Bend your elbows as far as possible until your thumbs are close to the shoulders, palms still facing in.
4. Squeeze your biceps, pausing for a second, before lowering back to the starting position.
5. Repeat for 8-12 reps for three sets.

3. EZ Bar Curls

The EZ bar curl stands out as one of the most scientifically-proven exercises for building massive biceps. Unlike standard dumbbell curls, the EZ bar’s angled grip reduces wrist rotation and muscular fatigue, making it easier to maintain proper form throughout your training plans.

What makes this exercise particularly effective is its semi-supinated grip position. You’ll activate more muscle fibers in your biceps, brachialis, and brachioradialis compared to traditional straight bar curls.

The grip width also matters – go narrow to target the long head of your biceps or wide for the short head.

If you’ve been avoiding bicep curls due to wrist discomfort with straight bars, the EZ curl bar could be your solution. Its ergonomic design allows for a more natural grip while maximizing muscle engagement.

#Exercise Tips

1. In a standing position, take hold of the EZ bar, placing your hands on the inside grips, palms facing up. Keep your elbows close to your torso.
2. Curl the weight up, keeping a neutral spine and wrists straight. Only your forearms should move.
3. Stop when the biceps are fully contracted. Pause at the top, squeezing the biceps before lowering back down to full extension.
4. Repeat for 8-12 reps for three sets.

Another reason we love these is that they are performed in a standing position, which means they activate your biceps, core, and glutes as stabilizers. If building your biceps isn’t your only goal, then EZ bicep curls could be an excellent exercise for building overall body strength, which will benefit your form during many other free-weight exercises.

4. Preacher Curl

Among Arnold Schwarzenegger’s favorite exercises, preacher curls stand as a foolproof way to build peak biceps while eliminating the everyday cheating habits that plague most lifters.

The angled bench locks your arms in position, creating perfect isolation for your bicep gains.

You’ll find this short head bicep exercise particularly effective with either an EZ bar or a dumbbell.

While the EZ bar allows for heavier weights, dumbbells offer better wrist comfort and independent arm control.

If your gym lacks a preacher bench, you can improvise by setting an incline bench and positioning yourself behind it.

#Exercise Tips

1. Set up the preacher curl machine, adjusting the height of the seat so the top of the pad sits just below your chest when seated. Make sure the EZ bar is placed in the rack with a suitable weight you can curl for the prescribed rep range.
2. Sit on the machine, facing it. Press your torso into the pad, and reach over to unrack the EZ bar.
3. Grip the EZ bar shoulder-width apart, palms facing up. Rest your upper arms on the front of the pad, feet in contact with the floor.
4. Bend your elbows and curl the EZ bar up to your shoulders. Pause at the top, squeezing your biceps. Note: Your forearms should be the only thing moving in this exercise.
5. Lower back down to start position, arms fully extended.
6. Repeat for 8-12 reps for three sets.

5. High Cable Bicep Curl

While standard cable curls target your biceps from below, high cable curls bring a unique twist by attacking your arms from above, mimicking the iconic front double biceps pose. This unique angle targets explicitly the short head of your biceps while engaging your shoulder muscles for stabilization.

Unlike traditional bicep exercises that work from a lengthened position, high cable bicep curls challenge your arms from an externally rotated position. You’ll feel increased tension throughout the movement as your shoulders work to maintain proper form.

If you don’t have access to cables, resistance bands anchored above head height can provide a similar effect.

For maximum gains, focus on progressive overload by gradually increasing weight or reps while maintaining strict form. This exercise is particularly effective for bodybuilders looking to enhance their front double biceps pose.

#Exercise Tips

1. On a cable crossover station, attach the stirrup handles to both pulleys, which should be set to the highest tower height.
2. Stand in the middle of the station and take hold of the handles, arms extended so your body forms a ‘T’ shape.
3. Stand with feet directly under your hips (or, if you prefer, take a staggered stance). Brace your core to stabilize your body.
4. Curl the cables in, bending both forearms simultaneously, aiming to get your hands to your ears. Make sure your elbows stay back, in line with your body.
5. Squeeze at the top of the rep before curling back to the starting position.
6. Repeat for 8-12 reps for three sets.

6. Chin Ups

If you’re not ready for full chin-ups yet, you’ve got several scaling options to build up your strength.

You can start with assisted chin-ups using resistance bands or an assisted pull-up machine at your gym.

For another option, try negative chin-ups where you jump to the top position and slowly lower yourself down, which helps develop the strength needed for full chin-ups.

#Exercise Tips

1. Place hands on the bar just outside shoulder width, in a supinated grip.
2. Arms should be straight as you hang in the starting position. Brace your core and squeeze your glutes, either pointing your feet slightly out in front of you or crossing them behind you.
3. Pull yourself up, driving your elbows back and down as you do so until your chin is above the bar. Your legs should remain still, your neck in a neutral position, and your head facing forward.
4. Pause for a second, then lower back down to the starting position.
5. Repeat for the prescribed rep range.

Chin-ups are an advanced movement. At first, you may only be able to perform one or two reps, or none at all. If this is the case, there are some scaling options you can use to ensure you still target the biceps.

#Chin Up Scaling Options Include

Since mastering chin-ups takes time and practice, you’ll need effective scaling options to build up to performing them unassisted.

Try using a resistance band looped around the rig for support, or use a cable machine’s assisted pull-up station.

For negative chin ups, focus on controlling the downward phase using a box for the starting position.

Adjust your training frequency based on your progression.

To Wrap It All Up

Just like Arnold sculpted his legendary peaks with relentless dedication, you’ve now got the blueprint to build impressive biceps of your own. You’ll see the best results by incorporating these six key exercises into your arm training routine, focusing on proper form and progressive overload.

Remember, building bigger biceps isn’t just about looking good – it’s about developing functional strength that’ll serve you in all your fitness pursuits.

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