If you're looking to build bigger, stronger biceps, you’ve come to the right place. Forget endless curls with terrible form—let’s talk about the real moves that pack on muscle and strength. Whether you're chasing sleeve-busting peaks or just want to lift heavier, these exercises will get you there.
Barbell Curls – The Classic Mass Builder
You can’t go wrong with the OG bicep builder. Barbell curls target both the short and long head of the biceps, making them a must for serious growth. Keep your elbows tucked, avoid swinging, and focus on a controlled movement. Pro tip: Go heavy but not so heavy that your form turns into a full-body heave.
Chin-Ups – Strength and Size in One Move
Chin-ups aren’t just for the back—they’re a killer bicep exercise too. The underhand grip forces your biceps to work overtime, especially if you slow down the negative (lowering) portion. If bodyweight is too easy, add a weight belt or hold a dumbbell between your feet.
Dumbbell Hammer Curls – For That Thick Arm Look
Want arms that look solid from every angle? Hammer curls hit the brachialis (a muscle underneath the biceps) and the forearms, giving you that dense, 3D arm appearance. Keep your wrists neutral and avoid letting your elbows drift forward—control is key.
Incline Dumbbell Curls – Stretch for Growth
Performing curls on an incline bench puts your biceps in a stretched position, which research suggests can lead to better muscle growth. The extended range of motion means more tension, and that means more gains. Just don’t go too heavy—focus on the squeeze at the top.
Concentration Curls – The Peak Builder
If you want that high, rounded bicep peak, concentration curls are your best friend. Sitting down eliminates momentum, forcing your biceps to do all the work. Keep your elbow braced against your inner thigh and really squeeze at the top for maximum contraction.
Zottman Curls – The Forgotten Forearm and Bicep Combo
This old-school move is a sneaky way to hit both biceps and forearms in one go. Curl up with a supinated grip (palms up), then rotate your wrists at the top and lower the weight with a pronated grip (palms down). It’s brutal but effective.
Preacher Curls – Lock in Strict Form
Preacher curls take cheating out of the equation by locking your arms in place. This forces pure bicep engagement, making it perfect for targeting the lower portion of the muscle. Use an EZ bar or dumbbells, and don’t let your elbows hyperextend at the bottom.
Cable Curls – Constant Tension for Maximum Pump
Cables provide resistance through the entire range of motion, keeping tension on the biceps even at the top of the movement. Try different attachments (straight bar, rope, single handle) to hit the muscle from different angles.
Final Tips for Bicep Domination
Now hit the gym and start curling like you mean it—those guns won’t build themselves!
