If you're looking to build bigger, stronger biceps, you’ve come to the right place. Forget endless sets of half-hearted curls—real arm growth comes from smart training, proper form, and a mix of exercises that hit your biceps from every angle. Whether you're chasing sleeve-busting peaks or just want to lift heavier, these five moves will help you get there.
Barbell Curls – The Classic Mass Builder
You can’t talk biceps without mentioning the barbell curl. This old-school lift is a powerhouse for adding serious size because it lets you load up heavy weight while keeping your form tight. Stand with your feet shoulder-width apart, grip the bar slightly wider than hip-width, and curl it up while keeping your elbows pinned to your sides. The key? No swinging—control the weight on the way down to maximize tension.
Chin-Ups – Strength Meets Size
Chin-ups aren’t just for your back—they’re a killer bicep builder too. The underhand grip forces your biceps to work overtime, especially if you slow down the movement and focus on the squeeze at the top. If bodyweight isn’t cutting it anymore, strap on a weight belt or hold a dumbbell between your feet to keep challenging those arms.
Incline Dumbbell Curls – Stretch for Growth
This one’s all about the stretch. Sitting on an incline bench puts your arms behind your torso, forcing a deeper range of motion that most curls miss. The extended position creates insane tension at the bottom of each rep, which is where real muscle damage (and growth) happens. Keep the weights controlled—no cheating—and feel the burn.
Hammer Curls – Thick Arms, No Weak Points
Want biceps that look strong from every angle? Hammer curls target the brachialis, a muscle that sits underneath your biceps and helps give your arms that thick, full look. Plus, the neutral grip is easier on your wrists, making it a great option if traditional curls leave you feeling beat up. Go heavy, but keep your form strict to avoid turning them into shoulder raises.
Concentration Curls – Peak Performance
Isolation is the name of the game here. By sitting down and bracing your elbow against your inner thigh, you take all the momentum out of the movement and force your biceps to do all the work. It’s not about lifting heavy—it’s about the mind-muscle connection and squeezing every last drop out of each rep. Perfect for finishing off your workout with a brutal pump.
The Bottom Line
Bigger arms don’t happen by accident. Mix heavy compound lifts like chin-ups and barbell curls with targeted isolation work to hit every part of your biceps. And remember—progressive overload is key. Whether it’s adding weight, slowing down your reps, or squeezing harder at the top, always push for improvement. Now get curling—those sleeves aren’t going to pop themselves.
