Looking to increase the size of your biceps and sculpt your arms? You’re in the right place! In this article, we will show you the 22 best bicep exercises that will help you build bigger and more defined arms. Whether you’re a beginner or a seasoned lifter, these exercises will give you the results you desire.

When it comes to targeting your biceps, it’s important to also work on your core and hips. By bracing your core and keeping your hips stable, you’ll be able to apply extra stress to your biceps during each exercise. Additionally, proper breathing technique is key to maximize the effectiveness of these workouts. Remember to breathe in when you lower the weight and breathe out when you lift.

One of the classic bicep exercises that hits your biceps from a different angle is the 21’s. This exercise is called 21’s because it involves three sets of 7 reps, targeting your biceps at different ranges of motion. Start with your arms fully extended and perform 7 reps of curls from the bottom half of the movement. Then, without resting, perform 7 reps from the top half of the movement. Finally, perform 7 full reps. This exercise will give your biceps a blast like never before.

If you’re looking for a bodyweight exercise that will target your biceps, look no further than the pull-up. The pull-up is a compound movement that targets not only your biceps but also your back and shoulders. To do a pull-up, begin by gripping the bar with your palms facing away from you and your hands shoulder-width apart. Then, engage your core and pull your body up until your chin is level with the bar. Lower yourself back down with control, and repeat for the desired number of reps.

Another bicep exercise that will help you build muscle is the concentration curl. This exercise targets the brachii, a key muscle in your biceps, and is often performed with a dumbbell. To do a concentration curl, sit on a bench with your feet flat on the ground and a dumbbell in one hand. Rest your elbow on your inner thigh, letting your arm and the weight hang down. From here, curl the weight up toward your face while keeping your elbow stationary. Squeeze at the top of the movement, then slowly lower the weight back down. Repeat for the desired number of reps, then switch sides.

Whether you prefer barbell curls, dumbbell curls, or bodyweight exercises, there are many variations to choose from when it comes to building your biceps. Remember to always use proper form, brace your core, and breathe properly during each movement. With these 22 best bicep exercises, you’ll be well on your way to sculpting your arms and achieving the muscle growth you’ve been aiming for.

Best Bicep Exercises to Build Muscle

When it comes to building your biceps, you need to know the best exercises that will effectively target and grow those arm muscles. Here is a list of 22 bicep exercises that will help you sculpt your arms and achieve the size and strength you desire.

1. Cable Curl

The cable curl is a great exercise to add to your bicep routine. It hits your biceps from a different angle and allows for continuous tension throughout the movement, which can result in better muscle activation and growth.

2. Hammer Curl

3. Concentration Curl

The concentration curl is a great exercise for isolating your biceps. By sitting down and supporting your arm on your thigh, you can focus all your energy on curling the weight upwards. This exercise is especially effective for building the peak of your biceps.

4. Seated Alternating Dumbbell Curl

The seated alternating dumbbell curl allows you to focus on one arm at a time, ensuring equal strength and size development. By alternating the curls, you also give yourself a chance to rest one arm while working the other, which can help increase the total number of reps you can do.

5. Barbell Curl

The barbell curl is a basic exercise, but it is one of the most effective for building bicep size and strength. It allows you to lift heavier weights compared to other exercises, which can lead to greater muscle growth. Make sure to maintain proper form and avoid using momentum to lift the weight.

6. Preacher Curl

The preacher curl targets the long head of your biceps and focuses on the eccentric phase of the movement. By sitting on a preacher bench and having your arms supported, you can fully concentrate on the contraction and extension of your biceps.

7. Spider Curl

The spider curl is a variation of the preacher curl that targets the short head of your biceps. By lying face down on an incline bench and curling the weight towards your face, you can effectively isolate and engage your biceps.

8. Incline Dumbbell Curl

The incline dumbbell curl is another exercise that targets the long head of your biceps. By sitting on an incline bench and curling the dumbbells towards your shoulders, you can effectively work your biceps and improve their size and strength.

9. Zottman Curl

The Zottman curl is a combination exercise that targets both the biceps and forearms. By starting with a regular curl and then rotating your wrists during the eccentric phase of the movement, you can effectively work multiple muscle groups in your arms.

10. Hammer Preacher Curl

The hammer preacher curl is a variation of the preacher curl that focuses on your brachialis muscle. By using a hammer grip (palms facing each other) and curling the weight towards your face, you can effectively target the brachialis and develop a well-rounded set of biceps.

These are just a few of the many bicep exercises that you can do to build muscle and sculpt your arms. Remember to warm up properly before starting any exercise routine, and always use proper form to avoid injury. With consistent and dedicated training, you can achieve the biceps you’ve always wanted!

Learn How to Sculpt Your Arms

When it comes to building strong and defined arms, it’s important to target all the muscles in the biceps. The bicep muscles consist of two heads: the outer (long) head and the inner (short) head. To effectively build and sculpt your arms, it’s essential to focus on exercises that target both heads of the biceps.

The Basics: Warm Up and Proper Form

Before starting any arm workout, it’s crucial to warm up your muscles to prevent injuries. You can warm up by performing exercises like arm circles, arm swings, or light aerobic activities to increase blood flow to the muscles.

Proper form is also key to effectively targeting your arm muscles. When performing bicep exercises, remember to maintain good posture by keeping your back straight and shoulders relaxed. Avoid swinging your body or using momentum to lift the weights, as it can decrease the effectiveness of the exercise.

Top 5 Bicep Exercises for Sculpting Your Arms

1. Hammer Curls: This exercise targets both the outer and inner heads of the biceps. Hold a dumbbell in each hand with your palms facing your body. Keep your elbows close to your torso and curl the weights up towards your shoulders. Lower them back down with control, alternating arms.
2. Concentration Curls: Sit on a bench with your feet flat on the ground and your legs slightly apart. Hold a dumbbell in one hand, resting your elbow on the inner thigh of the same side. Curl the weight up towards your shoulder, focusing on squeezing your biceps at the top. Lower the weight back down with control and repeat on the other arm.
3. Standing EZ Bar Curls: Hold an EZ bar with a shoulder-width grip, palms facing forward. Keep your elbows close to your torso and curl the bar up towards your shoulders. Lower it back down with control and repeat.
4. Alternating Dumbbell Curls: Hold a dumbbell in each hand with your palms facing forward. Keep your elbows close to your torso and curl one arm up towards your shoulder while keeping the other arm down. Alternate arms and repeat.
5. Chin-Ups: This exercise not only works your biceps but also engages your back and core muscles. Hang from a pull-up bar with an underhand grip, hands shoulder-width apart. Pull your body up towards the bar, focusing on using your biceps to initiate the movement. Lower yourself back down with control and repeat.

These exercises can be performed in a 10-minute arm workout routine, allowing you to target your biceps effectively. Remember to focus on controlled movements and proper form to get the maximum benefit from each exercise.

In addition to these exercises, there are many alternatives and variations that can be applied to your arm workouts to further challenge and strengthen your muscles. Be sure to mix up your routine to keep your arms engaged and make progress.

EZ Bar Drag Curl

The EZ Bar Drag Curl is a variation of the traditional bicep curl exercise that specifically targets the biceps and helps to develop bigger, stronger arms. This movement is performed by dragging the EZ barbell towards your body, keeping your scapula and shoulders stationary.

To perform the EZ Bar Drag Curl, start by standing with your feet shoulder-width apart, holding the EZ bar with an underhand grip. Your hands should be slightly wider than shoulder-width apart, and your palms should be facing towards your body. Keep your back straight and brace your core throughout the exercise.

Next, bend your knees slightly and lean forward from the hips, keeping your spine straight. As you lower the barbell towards your thighs, squeeze your biceps and keep your elbows close to your body. Make sure to maintain tension on the biceps throughout the entire range of motion.

Once the barbell is lowered, slowly curl it back up towards your chest, focusing on squeezing your biceps and keeping your elbows stationary. At the top of the movement, your forearms should be perpendicular to the floor. Pause for a moment and then slowly lower the barbell back down, returning to the starting position.

When performing the EZ Bar Drag Curl, it’s important to remember to breathe throughout the movement. Inhale as you lower the barbell and exhale as you curl it back up. This will help you maintain proper form and maximize the effectiveness of the exercise.

To make the EZ Bar Drag Curl more challenging, you can increase the weight or perform the exercise with a slower tempo. You can also do supersets or drop sets to further fatigue the muscles and promote muscle growth.

If you don’t have access to an EZ barbell, there are some alternatives you can try. You can use a straight barbell, dumbbells, or even bodyweight exercises like spider curls or 10-minute bicep workouts to target and strengthen your biceps.

In conclusion, the EZ Bar Drag Curl is a great exercise for making your biceps bulge. It targets the biceps specifically and allows for a full range of motion, helping you achieve maximum muscle activation and growth. Incorporate this exercise into your arm training routine and watch your biceps grow stronger and bigger.

Hammer Curl

The hammer curl is an effective exercise that targets the upper part of the arm, specifically the biceps brachii muscles. This exercise is also known for its ability to help increase strength and size in the biceps.

To perform the hammer curl, start by standing with your feet shoulder-width apart. Hold a dumbbell in each hand with a neutral grip, palms facing inwards towards your body. Keep your knees slightly bent and your core engaged.

Then, curl the dumbbells upwards while keeping your elbows close to your sides. As you curl, twist your wrists so that your palms face towards your shoulders. Squeeze your biceps at the top of the movement, then slowly lower the dumbbells back to the starting position.

It is important to maintain proper form and avoid swinging or using momentum to lift the weights. Focus on contracting your biceps and engaging the muscles throughout the exercise.

If you want to make the hammer curl more challenging, you can try using a barbell or banded resistance. The barbell hammer curl is performed in the same way as the dumbbell version, but with both hands holding the barbell. The banded hammer curl involves attaching resistance bands to a stationary object and curling the bands instead of dumbbells.

Remember to warm up before starting any exercise routine, and consult with a fitness professional if you have any concerns or questions about proper form.

It is important to note that building bigger arms requires a combination of heavy lifting, proper nutrition, and adequate rest and recovery. Be sure to give your muscles time to repair and grow by allowing for rest days in between workouts. This will help to prevent overtraining and maximize muscle growth.

So, if you’re looking to supersize your arms and get those bulging biceps, incorporating the hammer curl into your routine is a great idea. Give it a try and watch your arm strength and size increase!

Barbell Curl

The barbell curl is one of the most effective exercises to build size and strength in the bicep muscles. It specifically targets the biceps brachii, located on the front side of the upper arm.

To perform the barbell curl, follow these steps:

1. Start by standing upright with your feet shoulder-width apart. Hold a barbell with an underhand grip, keeping your hands slightly wider than shoulder-width apart.
2. As you inhale, lift the barbell up towards your chest, keeping your upper arms stationary. Your elbows should be close to your sides throughout the movement. Squeeze your biceps at the top of the movement.
3. Exhale and slowly lower the barbell back down to the starting position, while maintaining control and avoiding any swinging or twisting motions.
4. Repeat for the desired number of repetitions. Aim for 3 sets of 10-15 reps to blast your biceps and stimulate muscle growth.

When performing the barbell curl, it’s important to avoid leaning forward or backwards, as this can put unnecessary strain on your lower back. Keep your torso straight throughout the exercise.

If you find that you are unable to maintain proper form or perform the exercise with heavy weights, there are several alternatives you can try. One option is to use a lighter barbell or dumbbells. Another option is to use a resistance band to add tension to the movement. The hammer curl is also a great exercise to target the biceps from a slightly different angle.

The barbell curl is a classic exercise that has stood the test of time. It requires minimal equipment and can be easily incorporated into any arm workout routine. So give it a try and watch your biceps grow!

Preacher Curl

The preacher curl is a seated bicep exercise that specifically targets the brachii muscles. It is done on a preacher curl bench, which has a padding on the angled surface to support the arms while performing the exercise.

To perform a preacher curl, sit on the bench with your feet flat on the floor. Grip an EZ barbell or dumbbells with an underhand grip, palms facing up. Keep your upper arms on the pad and let your arms hang straight down, fully extended. This is the starting position of the exercise.

From here, bend your elbows and curl the barbell or dumbbells up towards your shoulders, flexing your biceps at the top of the movement. Squeeze your biceps at the peak contraction and then slowly lower the weight back to the starting position, controlling the eccentric (lowering) phase of the movement. Repeat for the desired number of repetitions.

The preacher curl puts less stress on the shoulder and lower back than other bicep exercises, making it a great option for people with injuries or limitations. It also allows for a greater range of motion, which can lead to bigger bicep gains.

There are a few variations of the preacher curl that you can try to target specific areas of the biceps. For example, you can do reverse preacher curls by flipping your grip so that your palms face down. This puts more emphasis on the “outer” head of the biceps.

Another variation is the spider curl, which is done by lying face down on an incline bench and curling the weights while keeping your upper arms against the bench. This variation emphasizes the short head of the biceps.

When performing the preacher curl, it’s important to maintain proper form throughout the exercise. Keep your torso upright, shoulders back, and avoid using momentum to lift the weight. Focus on squeezing your biceps at the top of each rep to maximize the muscle contraction.

Here are some tips to make the preacher curl more effective:

1. Use a light to moderate weight that allows you to maintain proper form.
2. Don’t swing the weight or use your hips to lift the weight.
3. Perform the exercise in a slow and controlled manner, both on the way up and on the way down.
4. Try different grip widths to target different areas of the biceps.
5. Do three sets of 10 to 12 repetitions for a complete bicep workout.

Overall, the preacher curl is a basic but effective exercise for building bicep size and strength. It isolates the biceps and allows for a full range of motion, making it a staple in many arm workouts. Adding it to your routine, along with other bicep exercises, can help you achieve your peak arm shape and bulging biceps.

Incline Dumbbell Curl

The Incline Dumbbell Curl is a curling exercise that targets the brachii muscle, specifically the “outer” part of the bicep. This variation of the classic bicep curl is known for maximizing the tension in the muscle, ensuring you’ve got a killer arm workout.

To perform the Incline Dumbbell Curl, start by adjusting an incline bench to around a 45-degree angle. Sit on the bench with a dumbbell in each hand, palms facing towards your sides. Lean back against the bench, keeping your back straight and your feet flat on the floor. This is your starting position.

From here, bend your elbows and lift the dumbbells towards your shoulders, aiming to twist your little finger towards your shoulder as you curl. Keep your upper arms stationary throughout the movement and avoid using your hips to help lift the weights. Breathe out as you lift and squeeze your biceps at the top of the movement.

Lower the dumbbells back down to the starting position, making sure to control the descent and not letting gravity pull the dumbbells. Repeat for 12 to 16 reps, keeping your form strict and controlled throughout the entire exercise.

To increase the challenge, you can also try an alternating Incline Dumbbell Curl, where you curl one arm at a time, or perform the exercise with an underhand grip. Another variation known as the Incline Dumbbell Curl with a Twist allows you to superset the exercise with a rope cable curl, targeting the biceps from a different angle.

Incorporate the Incline Dumbbell Curl into your arm workout routine, aiming for 3 to 4 sets for maximum results. Remember to warm up properly before you start lifting and follow proper form and technique to avoid injury.

Concentration Curl

The concentration curl is a highly effective bicep exercise that specifically targets the peak of your biceps, helping you to build muscle and sculpt your arms. This exercise is commonly recommended as one of the best bicep exercises to incorporate into your workout routine.

To perform the concentration curl, you will need a dumbbell and a bench or chair. Here’s how to do it:

1. First, sit on a bench or chair with your feet flat on the ground and your knees slightly bent. Lean forward and place your elbow against the inside of your thigh, allowing your arm to fully extend towards the ground.
2. Grab a dumbbell with an underhand grip (palms facing up) and let it hang down, fully extended towards the ground. This starting position is similar to the bottom of a bicep curl.
3. Keeping your upper arm stationary, exhale and curl the dumbbell towards your shoulder, focusing on squeezing your bicep at the top of the movement. Rotate your wrist as you lift the weight, so that your palm is facing your shoulder at the peak of the curl.
4. Pause for a moment at the top, then inhale and slowly lower the dumbbell back to the starting position in a controlled manner.
5. Repeat for the desired number of repetitions, then switch arms.

Some key tips and important points to remember when performing concentration curls:

• It’s best to warm up your arms with some light bicep exercises before starting the concentration curls.
• Keep your torso upright and bracing your core throughout the exercise to maintain stability and prevent any swinging or cheating.
• Make sure to fully extend your arm at the bottom of each rep, ensuring that the weight is lifted from a dead stop.
• Focus on maintaining a controlled tempo throughout the exercise. Avoid using momentum to lift the weight.
• Keep your elbow stationary against your thigh throughout the movement to isolate the biceps and prevent any swinging.
• Ensure a full range of motion by getting a strong contraction at the top of each rep and fully extending your arm during the eccentric phase.

The concentration curl can also be performed with a cable machine, banded resistance, or an EZ bar. Experimenting with these variations can help you change up your routine and stress the muscle in different ways.

In fact, some fitness enthusiasts recommend incorporating concentration curls as a regular part of your arm training routine, performing them once or twice a week to maximize bicep growth and strength.

So, if you’re looking to target your biceps for optimal muscle development and arm sculpting, the concentration curl is an excellent exercise to add to your repertoire!

Concentration Curl Instructions

Step	Instruction
1	Sit on a bench or chair with your feet flat on the ground and your knees slightly bent.
2	Lean forward, placing your elbow against the inside of your thigh and letting your arm hang down fully extended towards the ground.
3	Grab a dumbbell with an underhand grip (palms facing up), letting it hang down fully extended.
4	Exhale and curl the dumbbell towards your shoulder while keeping your upper arm stationary. Rotate your wrist so that your palm faces your shoulder at the top of the movement.
5	Pause and squeeze your bicep at the top, then inhale and slowly lower the dumbbell back to the starting position.
6	Repeat for the desired number of repetitions, then switch arms.

Cable Curl

The Cable Curl is a fantastic exercise for targeting the bicep muscles. It can be done using a cable machine, which provides a continuous tension throughout the movement, helping to maximize muscle activation. This exercise also helps to isolate the biceps, reducing the risk of using other muscles to assist in the movement.

To perform the Cable Curl, start by setting the cable machine to a height similar to shoulder-width. Attach a rope or a handle to the cable and stand facing the machine. Grab the rope or handle with an underhand grip, palms facing upwards. Take a step back to create tension in the cable.

Leaning forward slightly, with your upper body at around a 20-degree angle, exhale and curl the weight upwards by flexing the elbows. Keep your upper arms stationary and contract your biceps, squeezing at the top of the movement. Inhale and slowly lower the weight back to the starting position, maintaining control throughout.

It’s important to maintain good form during the Cable Curl. Avoid swinging or using momentum to lift the weight as this takes away from the effectiveness of the exercise. Instead, focus on a controlled and deliberate movement, emphasizing the contraction of the biceps at the top of the curl.

When performing the Cable Curl, be sure to breathe correctly. Inhale during the eccentric (lowering) phase and exhale during the concentric (curling) phase. This can help provide stability and control during the exercise.

The Cable Curl is a versatile exercise that can be used in a variety of workout routines. It can be done as a standalone bicep exercise or incorporated into a full-body or upper body workout. It’s also a great move to include in a supersets or drop sets.

By incorporating the Cable Curl in your workout routine, you’ll be helping to strengthen and sculpt your biceps. Remember to start with a weight that allows you to maintain proper form and gradually increase the weight as you become stronger. With consistent practice and proper form, you’ll be well on your way to achieving stronger and more defined arms.

FAQ

What are some of the best bicep exercises to build muscle?

Some of the best bicep exercises to build muscle include barbell curls, hammer curls, concentration curls, and chin-ups.

Are there any one arm workouts specifically for biceps?

Yes, there are one arm workouts specifically for biceps. Some effective exercises include one arm dumbbell curls, one arm cable curls, and one arm preacher curls.

What are the basics of bicep training?

The basics of bicep training involve performing various curls and chin-ups to target the biceps. It is important to focus on proper form and gradually increase the weight to build muscle.

Can I build biceps without weights?

Yes, it is possible to build biceps without weights. Bodyweight exercises such as push-ups, chin-ups, and variations of these exercises can effectively target and strengthen the biceps.

How often should I train my biceps?

The frequency of bicep training depends on your overall workout routine and goals. Generally, training the biceps 2-3 times per week with proper rest days in between is recommended for muscle growth and recovery.

What are the best bicep exercises to build muscle?

The best bicep exercises to build muscle include barbell curls, hammer curls, concentration curls, and preacher curls.

How often should I do bicep workouts to see results?

To see results, you should do bicep workouts at least two times a week, with a day of rest in between each workout.