Big biceps never go out of style. Whether you're training for aesthetics, functional strength, or just want arms that fill your sleeves, these 15 exercises will help you build impressive biceps. We've organized them by equipment type and included proper form cues, target muscles, and programming tips.
Understanding Bicep Anatomy
The Muscles That Make Up Your Biceps
To build complete biceps, you need to understand the muscles involved:
Biceps Long Head
Outer portion, creates the "peak." Best targeted with arms behind body (incline curls).
Biceps Short Head
Inner portion, adds thickness. Best targeted with arms in front of body (preacher curls).
Brachialis
Underneath biceps, pushes peak up. Targeted with neutral grip (hammer curls).
The 15 Best Bicep Exercises
Barbell & EZ Bar Exercises
1. Barbell Curl
The king of bicep exercises. Stand with feet shoulder-width, grip barbell underhand. Curl while keeping elbows pinned to sides. Control the weight down.
2. EZ Bar Curl
Same as barbell curl but with angled grip. The cambered bar reduces wrist strain while still allowing heavy loading. Great for high-volume training.
3. Drag Curl
Curl the bar up while dragging it along your body. Elbows move back, not forward. Creates a different resistance curve that hammers the long head.
4. Reverse Curl
Curl with overhand grip (palms facing down). Builds the brachialis which pushes the bicep peak higher and develops forearm strength.
Dumbbell Exercises
5. Dumbbell Curl
Classic bicep builder. Start with palms facing in, rotate to supinated (palms up) as you curl. The rotation adds extra bicep activation. Alternate or curl together.
6. Hammer Curl
Curl with neutral grip (palms facing each other). Builds arm thickness and forearm strength. Can be done alternating or simultaneously.
7. Incline Dumbbell Curl
Set bench to 45-60 degrees. Arms hang behind body, creating a deep stretch on the long head. One of the best exercises for building the bicep peak.
8. Concentration Curl
Sit with elbow braced against inner thigh. Curl dumbbell with pure bicep isolation. The locked position eliminates all cheating.
9. Cross-Body Hammer Curl
Hammer curl across your body toward opposite shoulder. The angle hits the brachialis from a different position than standard hammer curls.
10. Spider Curl
Lie face down on incline bench, arms hanging straight down. Curl from this position for maximum contraction at top. Zero momentum possible.
Cable & Machine Exercises
11. Cable Curl
Cable provides tension throughout entire range of motion unlike free weights. Can be done with straight bar, EZ bar, or rope attachment.
12. Machine Curl
Preacher or seated curl machine. Locks you into proper position for zero cheating. Perfect for training to failure safely.
13. Preacher Curl
Arms braced on angled pad, eliminating momentum. Can be done with barbell, EZ bar, dumbbells, or machine. Intense contraction at top.
Bodyweight & Specialty
14. Chin-Up
Underhand grip pull-up. The best compound movement for biceps. Allows heavy loading through body weight (or added weight). Builds functional strength.
15. 21s
7 reps bottom half, 7 reps top half, 7 reps full range = 21 total. Destroys biceps with extended time under tension. Brutal finisher exercise.
Sample Bicep Workouts
Mass Building Bicep Workout
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Curl | 4 | 6-8 | 2 min |
| Incline Dumbbell Curl | 3 | 8-10 | 90 sec |
| Hammer Curl | 3 | 10-12 | 90 sec |
| Cable Curl (finisher) | 2 | 15-20 | 60 sec |
Peak-Focused Bicep Workout
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Incline Dumbbell Curl | 4 | 8-10 | 90 sec |
| Preacher Curl | 3 | 10-12 | 90 sec |
| Spider Curl | 3 | 12-15 | 60 sec |
| Concentration Curl | 2 | 12-15 | 60 sec |
Quick Pump (15 min)
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| EZ Bar Curl | 3 | 10-12 | 60 sec |
| Hammer Curl | 3 | 10-12 | 60 sec |
| 21s | 1 | 21 | - |
Bicep Training Tips
Control the Negative
The lowering (eccentric) phase builds more muscle than the lifting phase. Lower the weight over 2-3 seconds. No dropping.
Full Supination
Rotate your pinky toward the ceiling at the top of curls. This fully contracts the biceps and builds the peak.
Mind-Muscle Connection
Focus on feeling your biceps work, not just moving weight. If you can't feel it, go lighter and slower.
Don't Forget Brachialis
Hammer curls and reverse curls build the brachialis, which pushes your bicep peak higher and adds arm thickness.
Vary Your Angles
Include exercises with arms behind (incline curl), at sides (standing curl), and in front (preacher curl) for complete development.
Progressive Overload
Add weight or reps each week. Without progression, muscles don't grow. Track everything in PRPath.
Free Training Tools
Track Your Bicep Gains with PRPath
Log every curl, every set. ATLAS AI analyzes your bicep training and tells you exactly when to increase weight for continuous growth.
Download PRPath FreeFrequently Asked Questions
What is the most effective bicep exercise?
The barbell curl is considered the most effective overall bicep exercise because it allows you to lift the heaviest weight through a full range of motion. For peak development, preacher curls and concentration curls are highly effective. The best approach is combining heavy barbell curls with isolation exercises.
How many bicep exercises should I do per workout?
2-4 bicep exercises per workout is optimal for most people. Quality matters more than quantity - choose exercises that target both the long and short head, with different angles and grips. Total weekly bicep sets should be 10-20 for most lifters, split across 2-3 sessions.
How do I build the bicep peak?
The bicep peak is primarily determined by the long head of the biceps and genetics. To maximize peak development, focus on exercises where your arm is behind your body (incline curls) and exercises with a strong contraction at the top (concentration curls, spider curls). Supinate (rotate pinky toward ceiling) at the top of curls.
Should I do biceps before or after back?
Do biceps after back. Pulling movements like rows and pull-ups heavily involve the biceps, so training back first pre-fatigues your biceps. If you train biceps first, your grip and arm strength will limit your back workout. Exception: if biceps are a weakness, consider training them on a separate day.
How often should I train biceps for growth?
Train biceps 2-3 times per week for optimal growth. Since biceps recover faster than larger muscles and are used in all pulling movements, they can handle higher frequency. Most effective: full body 3x/week or PPL 2x/week. Allow 48-72 hours between direct bicep sessions.