13 Best Biceps Exercises

Barbell Or EZ-Bar Curl

This exercise is on the list because it effectively works the biceps muscles, allows for a variety of grip widths to customize the exercise for different muscle groups, and allows you to use heavier weights.

If you're only going to do one biceps exercise, make sure it's this one.

A 2018 study found that while both variants of the straight bar and cambered EZ-bar produced greater activity than dumbbell curls, “The small difference between [barbell] and EZ variants… makes the choice between these two exercises a matter of subjective comfort.”

Barbell Curl Variations for Biceps Growth:

Curls should be done at the beginning of a biceps workout for the best results. Choose a weight that is heavy but can still be lifted for 6-8 repetitions. Avoid rocking the body while doing curls.

Cable Curl

This movement is included on the list because it closely resembles the standing barbell curl. Both exercises are bilateral movements in which you take a shoulder-width, underhand grip on the bar. What sets this movement apart is that, like all other effective muscle-building cable exercises, the angle of loading provides constant tension on the muscle throughout the full range of motion.

This text is saying that you can't stay still when working out on a TRX, which creates more time under tension. Additionally, depending on the gym you're in, there may be different handle options and body positions to keep you occupied.

Cable Curl Variations for Biceps Growth:

You should only do one or the other, not both, because they are similar. If you are going to do it first in your workout, you should use a heavier weight and do 6-10 reps. If you do it later in the workout, you can do 8-12 or more reps.

Dumbbell Curl

The reason dumbbell curls are on this list is that they provide more options than barbell curls. With dumbbell curls, you can vary your grip, your position, and the amount of weight you use, which allows you to target different muscles in your arms.

Dumbbell Curl Variations for Biceps Growth:

If you are doing bicep curls with a barbell or cable, you can emphasize the difference by doing Zottman curls, or you can do seated curls until you are tired and then switch to doing one arm at a time.

If your reps are getting sloppy, you should focus on the negatives. It has been shown that you can produce more force when you focus on the eccentric part of the exercise, even when you are fatigued.

Chin-Up

The reason this exercise is on the list is because it has been shown to work the biceps significantly more than other exercises.

If you find that sets of 8-12 reps is too easy, add weight. If you find it too hard, use assistance. If you find it uncomfortable on your wrists or elbows, alternate with a neutral or cambered grip, or perform them on rings. If you find your grip giving out, wear wrist straps.

Chin-up Variations for Biceps Growth:

You could use this exercise as a bridge between back and biceps if you do 3-4 sets of 8-12 reps. It could also be your primary upper-back and biceps move in a home workout if you take a few sets to failure.

Reverse-Grip Barbell Row

The bent-over row is a back-focused movement that allows you to lift heavy weights. The reverse grip also engages the biceps, making it a good exercise to do between back and biceps workouts.

Row Variations for Biceps Growth:

Include this exercise in your back workout, or as a bridge exercise when training back and biceps together. Use a fairly heavy weight and do 8-12 reps.

Hammer Curl

The exercise is effective because it not only targets the biceps, but also the brachialis muscle, which is often ignored.

The brachialis is a muscle located on the outer side of the upper arm between the biceps and the triceps. The primary function of the brachialis is to flex the elbow, which it does by pulling the upper arm towards the body. Increasing the size of the brachialis can make your biceps appear larger by “raising” them from below. The brachialis is also responsible for making your entire arm appear larger. Another reason to care about the brachialis is that they were Chris Hemsworth's go-to curl to transform into Thor.

If you're looking for a killer arm workout, using a dumbbell or a rope grip on a cable machine will give you the best results.

Hammer Curl Variations for Biceps Growth

Hammer curls are best done in the middle or at the end of a workout, with 8-12 reps being the classic range. Experimenting with isometric holds can create a deep burn that even the pros are afraid of.




Incline Curl

Why it made the list: The incline curl elongates the biceps and increases the stretch at the start of the movement, which helps you target the long head and build the so-called “biceps peak.”

Incline Curl Variations for Biceps Growth:

This text is explaining that the exercise is best done with light weights and at least 8-12 reps per set.

Concentration Curl

This move is popular because it is effective in activating muscles. One reason for this may be that the position of the torso limits involvement from the shoulders. Another reason may be that many people report feeling a connection between their mind and muscles when performing this move. There is some evidence to suggest that the mind-muscle connection can help with muscle growth.

Concentration Curl Variations for Biceps Growth:

This exercise should be done with a light weight, and only enough weight that you can fail at 10-12 reps.

Preacher Curl

The preacher curl is a great exercise for builders who are looking to get a serious pump. This old-school exercise is great for an entire biceps workout and can be done with other exercises like hammer curls.

The most muscle activation occurs during the lower third of the movement when stretching from a position. The amount of work for the muscle lessens as the weight is raised, which is one reason a cable might be the best option to help finish the biceps.

Preacher Curl Variations for Biceps Growth:

Doing this exercise later on in your workout will ensure that you are too tired to cheat and will help you get the most out of the movement. Try to do 8-12 repetitions per set.

Drag Curl

The reason this exercise made the list is because, unlike traditional barbell curls where your elbows stay at your sides, you actually push them backward. Keep the bar close to your torso as you bring it up. This reduced range of motion means you won't be able to take the bar very high.

Kris Gethin's 8-Week Hardcore Daily Video Trainer is a great way to build your biceps effectively using a Smith machine.

Drag Curl Variations for Biceps Growth:

To make this workout extra tough, extend the negative portion of the rep to 3-5 seconds per rep. Repeat for 5-8 reps, perhaps having a spotter help you with the concentric (lifting) portion as needed.

Facing-Away Cable Curl

To do a facing-away cable curl, stand between two cables of a functional trainer or cable tower, so you're facing away from them. This gives you the benefits of an incline dumbbell curl, like a greater stretch because of a longer range of motion. The cables also provide unique resistance that keeps tension on the muscle throughout the move.

Benefits of the Facing-Away Cable Curl

  • Barbells lock your arms in place. Cables are mobile. Curling with cables lets the lifter line up the resistance with their preferred arm path — allowing for less discomfort throughout the movement.
  • Curling with the cables set behind you increases the movement’s range of motion while using cables creates more tension for a one-two punch of more overall muscle stimulus.
  • This movement is great for challenging the biceps and loading them in its lengthened range — a range that doesn’t get loaded enough.

How to Do the Facing-Away Cable Curl

Set the handles of the cable pulleys to the lowest setting and attach D-handles to each pulley. Grab a handle in each hand. Tense your upper back and let your arms hang so they're fully extended. Without moving your shoulders, curl the weight up toward your shoulders. Hold the top of the movement for about a second, then slowly lower the handles with control.

Reverse-Grip Bent-Over Row

Although this exercise is primarily a back exercise, the chin-up like grip used in this variation activates the biceps to a greater extent than other bicep exercises. By using a barbell, you are also able to lift more weight than with other exercises, which will result in overall muscular development.

Benefits of the Reverse-Grip Bent-Over Row

  • The reverse-grip bent-over row targets your back muscles in addition to your biceps.
  • You can lift more weight compared to other biceps moves.

How to Do the Reverse-Grip Bent-Over Row

To perform the exercise, grab a barbell with your hands shoulder-width apart using an underhand grip. Bend over with your back flat and chest up, then row the barbell up to your stomach. Lower the weight under control and repeat the movement for the desired number of repetitions.

Cable Rope Supinating Curl

This biceps curl variation has the lifter curling with a rope attachment, prioritizing both functions of the biceps brachii muscle — supination and elbow flexion. Because you’re standing farther away from the machine, your biceps will be under tension for the entire movement. Twisting your hands inward toward your face will create even more biceps tension (which you’ll absolutely feel.

Benefits of the Cable Rope Supinating Curl

  • The ability to train both primary functions of the biceps brachii — supination and elbow flexion.
  • The addition of the Fat Gripz allows an object lever for your biceps to fight against during supination compared to the rope alone.
  • The use of cables allows for an even resistance across the entire range of motion.

How to Do the Cable Rope Supinating Curl

Start by standing in front of a single cable on a functional trainer or cable tower. Set the cable to a lower setting, and grab the rope attachment with both hands (palms facing each other). To complete the curling motion, start by flexing your elbows (bringing the hands up toward the shoulders).Around one-third of the way into the curl, rotate (supinate) your hands to face up, and continue curling until your hands are at shoulder level. The key to making this exercise more challenging is to wait to supinate until you’re a third of the way into the curl. This ensures that the muscles responsible for supination have to work against the resistance for the majority of the curl.