As an arm enthusiast, nothing excites you more than filling your t-shirt sleeves with massive pythons. Genetic limitations aside, hard work in the gym with the right exercises can take your biceps to an entirely new level. Choosing exercises that optimally challenge the biceps brachii muscles is key.
This article will briefly cover biomechanics and present the 9 best bicep-building exercises backed by science, with proper form guidelines. Implementing a full-body routine and adhering to proven training principles like progressive overload will bring your peaks to new heights.
Biomechanics of the Biceps
The biceps brachii muscle originates on the scapula and inserts on the radial tuberosity of the radius bone in the forearm. It acts to flex and supinate the forearm. There are two biceps heads – the long head and the short head.
Exercises that involve bending the elbow joint through a full range of motion stretch the biceps muscle fibers the most, resulting in maximized time under tension. Exercises done unilaterally can help emphasize the working bicep and prevent compensatory movements from other muscles. Let’s get to the top nine bicep builders.
- Barbell Curl
The barbell curl is king for a reason – it allows you to overload the biceps more than any other exercise progressively. Using an EZ-curl or straight bar, keep your back straight and elbows tucked in as you curl the weight up, squeezing hard at the top. Go slowly on the lowering phase to maximize the stretch. Try both underhand and overhand grips. - Dumbbell Curl
This exercise is similar to the barbell curl but allows for a greater range of motion. Hold dumbbells at your sides, palms facing forward, and curl them up one arm at a time. Go lighter than you think and focus on perfect form—no swinging. Squeeze hard at the top. - Incline Dumbbell Curl
To eliminate the inner biceps from the equation, perform dumbbell curls while seated on an incline bench. Sit with a dumbbell in each hand, arms down, and curl upward while leaning back slightly for support. Get a killer peak. - Cable Curl
Attach a straight or EZ-curl bar to the low pulley cable station. Stand with feet shoulder-width apart and cable behind you. Keep arms straight and curl the bar upward by bending at the elbow. Pause, squeeze, and slowly lower for tension. - Hammer Curl
While seated, hold dumbbells at your sides with palms facing each other. Curl them upward in an arc to target the brachialis and outer bicep head. Go heavy and slow. Squeeze. - Concentration Curl
Sit on a bench, holding a dumbbell vertically with the palm facing inward. Keep your upper arm pressed against your inner thigh for stability as you curl the dumbbell upward. This exercise isolates the long head. - Zottman Curl
Stand holding a dumbbell with an underhand, pronated grip and arm straight down. Keep your arm still as you rotate your forearm at the top to face your body, then slowly lower back to the starting position. Quality over quantity. - Reverse Curl
Holding an EZ-curl bar with an underhand, supinated grip and arms hanging straight down, curl the bar upward by hinging at the elbows. Focus on feeling a stretch in the biceps/forearms. Slow and controlled. - Chin Up
Require a pullup bar. Jump up and grab the bar with an underhand, shoulder-width grip. Lower your body by bending at the elbows until your chin is above the bar. Squeeze and pull yourself up in a smooth motion.
Form Guidelines For All Exercises:
- Initiate the movement by bending at the elbow joint and not swinging the weights up
- Control the weight throughout the entire range of motion on both the lowering and lifting phases
- Squeeze the biceps hard at the top of each repetition
- Go slowly to maximize tension in the biceps
- Train biceps at least twice per week for best results
Sample Routine and Programming:
Day 1:
Barbell Curls 3 x 8-12
Incline Dumbbell Curls 3 x 8-12
Hammer Curls 3 x 8-12
Day 2:
EZ-Bar Cable Curls 3 x 8-12
Concentration Curls 3 x 8-12
Reverse Curls 3 x 8-12
Chin Ups 3 x Failure
Aim to progressively overload by increasing the weight used or decreasing rest periods over time. Perform 2-3 exercises per bicep workout with the 8-12 rep range. Take sets close to failure.
Conclusion
With diligent practice of the exercises outlined above following proven programming methods, impressive arm development is within reach. Be patient – bicep growth takes time. Stick with a program for 12 consistent weeks before making changes. Focus on continual progression, adequate calorie/protein intake, and recovery to pack slabs of guns. Train smart, and the rewards will follow. Let me know if you have any other questions!
Meta Description: Are you looking to add serious size to your biceps? These 9 top bicep exercises have been proven to stimulate maximum muscle growth when performed correctly. Read on to learn proper form and maximize your gains.