If you're looking to build bigger, stronger biceps, you’ve come to the right place. Forget endless curls with terrible form—real growth comes from smart training, proper technique, 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
Let’s start with the OG of bicep exercises. Barbell curls are a staple for a reason—they allow you to load up heavy and work both biceps evenly. The key here is control. No swinging, no cheating. Keep your elbows pinned to your sides and focus on a full range of motion. Go heavy, but not so heavy that your form turns into a full-body heave. Aim for 3-4 sets of 8-12 reps, and watch those guns grow.
Chin-Ups – Strength Meets Size
Chin-ups aren’t just for the back—they’re a killer bicep builder too. The underhand grip puts serious tension on your biceps, forcing them to work hard as you pull your bodyweight up. If regular chin-ups are too easy, add weight with a belt or hold a dumbbell between your feet. Shoot for 3-4 sets to near failure, and don’t be surprised if your arms feel like they’re on fire afterward.
Dumbbell Hammer Curls – Thickening Up the Brachialis
Want arms that look thick from every angle? Hammer curls are your best friend. By keeping your palms facing inward, you target the brachialis—a muscle that sits underneath the biceps and adds serious width to your arms. These also help with grip strength, so go for moderate weight and controlled reps. Try 3-4 sets of 10-12 reps per arm, and enjoy the pump.
Incline Dumbbell Curls – Stretch for Growth
This one’s all about the stretch. Sitting on an incline bench forces your biceps to work through a longer range of motion, which can lead to serious muscle growth over time. The key here is to avoid swinging—let your biceps do the work, not momentum. Use a lighter weight than usual and focus on the squeeze at the top. Aim for 3 sets of 10-12 reps, and feel that deep burn.
Concentration Curls – Peak Performance
If you want those high, rounded bicep peaks, concentration curls are a must. By isolating one arm at a time and eliminating any body movement, you force the biceps to work without help from other muscles. Sit on a bench, rest your elbow against your inner thigh, and curl with control. Go for 3 sets of 12-15 reps per arm, squeezing hard at the top of each rep.
Bonus Tip: Don’t Forget the Triceps
Big arms aren’t just about biceps—your triceps make up two-thirds of your arm size. So while you’re crushing these bicep exercises, make sure you’re hitting your triceps hard too. Dips, skull crushers, and close-grip bench presses will help balance things out and give you that full, powerful look.
Now get to work—those sleeves aren’t going to burst themselves. Stick with these moves, eat enough to fuel growth, and watch your arms transform.
