IN PURELY AESTHETIC terms, biceps might just be the most important muscle in the body. They’re perhaps the most noticeable muscle to passersby, can help you win any arm wrestle, and their size is often used as a barometer for overall strength. So who doesn’t want bigger arms? No one, as far as we know. But before you race to the nearest set of dumbbells to get a quick pump, there are a few things you should know.
There isn’t much of a consensus on the best way to work out your biceps. Some would say targeting them in isolation is the best way to gain size. Others would say that approach is stupid, and that your biceps will naturally grow as you target other muscle groups. Many tend to focus on the brachii segment of the biceps, only building size and strength in one area, when others would argue that really, you need to be attacking your arms from all angles.
One thing that is clear is that there are a handful of exercises that work better than others for building toned biceps. We’re making sure you know what they are and how to do them, by breaking down the best biceps exercises for stronger and better looking arms.
What are the best biceps exercises?
1. Dumbbell curls
Obviously, a classic dumbbell curl is great for building muscle, but the secret is in the execution. Don’t go too heavy and compromise your form with momentum swings. Instead, go a little lighter, even if it feels too easy. Worst case scenario, you can squeeze in a few more reps.
How to do it:
- Stand with your legs shoulder width apart, arms by your side, with a dumbbell in each hand.
- Keeping the dumbbells parallel to the ground, raise them to your chest in a controlled motion.
- Slowly lower the dumbbells into the starting position and repeat.
2. Hammer curls
It’s only a minor variation of the typical dumbbell curl, but it can be extremely impactful. By flipping the dumbbell on its side, hammer curls help transfer the bulk of the work from your brachii to your brachialis, the muscle that makes your arms look thicker.
How to do it:
- Like with a dumbbell curl, stand with your arms by your side with a dumbbell in each hand.
- Raise the dumbbells to your chest in a controlled motion, tilting them upwards so they are perpendicular with the ground.
- Slowly lower the dumbbells into the starting position and repeat.
3. Chin-ups
Another classic, chin-ups come with the added benefit of also working your shoulders and back.
How to do it:
- Grab an overhead bar with your palms facing towards you and a grip that is narrower than shoulder width.
- Lift yourself up until your head is above the bar, then return to the starting position with control.
4. Preacher curls
Like a regular curl but with little to no chance of swinging the weight, preacher curls allow you to isolate the biceps and target both the brachii and brachialis.
How to do it:
- Begin seated on the preacher-curl bench. Your chest and arms should be in contact with the arm pad.
- With an underhand grip, keep your arms straight and elbows firmly planted in the arm pad as you curl the bar upwards.
- Reverse the movement under control and return to the starting position.
5. Rotating Zottman curls
One of the few exercises that target all three of the major muscles that make up the biceps – the brachii, brachialis and brachioradialis. The rotation halfway through a Zottman curl allows you to hit your whole bicep in one movement.
How to do it:
- With dumbbells in each hand by your side, in a regular curl position.
- Begin curling the dumbbells towards your shoulders. Like a regular curl.
- Once the dumbbells are at your shoulders, rotate them 180 degrees so your palms are facing forward.
- Slowly lower the dumbbells to the starting position before rotating them again to return to regular curl form. Repeat.
6. Seated incline dumbbell curls
Sitting at an incline means you have less leverage to work with when lifting. This puts more pressure on the brachii while also reducing your ability to swing. We recommend going slightly lighter than your usual curl weight for this one.
How to do it:
- Lie with your back against a bench set to a 45-degree incline, with a dumbbell in each hand.
- Bend your elbows and curl the dumbbells as close to your shoulders as possible.
- Slowly lower the weight back to the starting position and ensure your arms are completely straight before repeating.
7. Barbell curls
It works the same muscles as a dumbbell curl, but a barbell curl allows you to add more weight.
How to do it:
- Hold the barbell in front of your thighs with an underhand, shoulder-width grip.
- Curl the bar until your hands are at chest level.
- Lower to starting position and repeat.
8. Concentrated curls
The concentration curl isolates the arm flexors and targets the lateral head of the biceps. You won’t get any of that from a regular curl.
How to do it:
- Start by sitting on a bench with your right arm against your right leg, letting the weight hang down.
- Curl the weight up slowly, then lower and repeat the process with your opposite arm.
9. Cable rope hammer curls
This movement will build thickness in your arms because it targets the brachialis. The cable machine increases time under tension, with the constant load proving more effective for muscle growth.
How to do it:
- Hold both ends of a rope attached to the low pulley of a cable machine.
- Pressing your elbows in, palms facing each other, curl the rope toward your shoulders.
- Slowly lower the rope and return to your starting position.
10. Decline dumbbell curls
You might look a little strange and draw some confused glances from other gym-goers, but decline dumbbell curls isolate your biceps better than regular curls, because you won’t be able to use your legs or core for leverage. That makes them worth doing.
How to do it:
- Lie chest-down on a bench set to a 45-degree incline.
- Without swinging your arms, curl the dumbbell as close to your shoulders as possible.
- Slowly lower the weight to the starting position and repeat.
11. Bent over barbell rows
There’s a reason why people often combine back and biceps workouts. Many of the exercises you perform to work your back also target your biceps, and bent over rows are no different. You can use a much heavier weight than most isolation bicep exercises and also build up your back.
How to do it:
- With your knees slightly bent, hinge at your hips. Keep your back straight.
- Grab the barbell from the floor, with your hands slightly wider than shoulder width, and lift it to slightly lower than knee level for the starting position.
- Lift the barbell, driving your elbows backwards, until the barbell reaches your stomach.
12. Seated cable rows
Like with bent over rows, cable rows primarily work your back but also hold benefits for your biceps.
How to do it:
- On a cable machine with a rowing attachment, place your feet on the platform with your knees slightly bent.
- In a fixed position, keep your back straight as you pull your shoulders back and move the bar towards your body.
13. Overhead press
Although it’s mostly used to build bigger shoulders, overhead press is also great for pumping up your biceps.
How to do it:
- Lift a pair of dumbbells above your shoulders. Let them rest just above your shoulders with your palms facing forward.
- Press the dumbbells above your head until your arms are at full extension, then lower the weight under control and repeat.
