21 Best Biceps Exercises for Massive Arms [Expert Guide]

Key Takeaways

• You’ll see the best results with isolation moves like machine preacher curls and preacher hammer curls.
• Your arms will benefit from balanced training using exercises like the standing dumbbell curl and hammer curls for strength and aesthetics.
• You can improve long head growth with advanced options like the face-away Bayesian cable curl, perfect for targeting the biceps peak.
• Your focus on form is critical, especially for strict curls and preacher variations, which ensure controlled tension and growth.
• You should finish strong, using moves like 21s for an effective burnout and extra pump at the end of your routine.

Want to discover the best bicep exercises for arms muscle growth?

In this expert review, we analyze, critique, and expand on Jeff Nippard's guide to building bigger, stronger biceps. We’ll break down the key exercises, ranking them by effectiveness for achieving muscle gains and improving your arm definition.

What makes our guide different? We’ve carefully reviewed and fact-checked the information with insights from experts, including an exercise scientist with over 20 years of experience in the gym. Plus, we share little-known tips to help you maximize your results and avoid common mistakes.

Keep reading to discover science-backed strategies that will help you develop impressive arms faster and smarter.

Related:

• 3 Biceps Workouts for Muscle Hypertrophy (7 Best Exercises)
• 12 Best Biceps Exercises for Bigger, Stronger Arms
• 3 Arm Workouts for Muscle Hypertrophy (9 Best Exercises)

In a Nutshell—Your Guide to Bigger Biceps

21 Best Biceps Exercises

What Makes the Best Bicep Exercises?

The best bicep exercises should meet a few key criteria. Firstly, they should provide optimal tension throughout the movement, especially in the stretched position. This is essential for stimulating muscle growth. Secondly, the exercise should feel good and not cause discomfort in the joints. Lastly, the best bicep exercises should allow for progressive overload, meaning you can consistently increase the weight or reps to keep challenging the muscles.

Barbell Curl 

The barbell curl is one of the most common bicep exercises. It's effective for building strength and size, but it has its limitations. While it offers good tension, it doesn't maximize the stretch in the biceps. The tension is greatest when your elbows are at a 90-degree angle, and after that, it drops off. As a result, it may not be the best bicep exercise for stimulating full-range muscle growth.

Despite these shortcomings, the barbell curl is easy to add weight to, which is a big plus for progression. However, considering its limitations, I place the barbell curl in the B-tier. It’s a staple exercise, but not the best bicep exercise you can do.

EZ Bar Curl A Better Bicep Exercise

The EZ bar curl offers a slight improvement over the barbell curl. Its angled handles reduce wrist strain and provide a more natural grip, making it more comfortable for many lifters. While the EZ bar curl doesn't provide as much stretch as other bicep exercises, it’s still highly effective for targeting the biceps, especially when you focus on the negative portion of the lift.

For those seeking a balanced approach to building size and strength, the EZ bar curl is a solid choice and can be considered one of the best bicep exercises for most people. I place this in the A-tier due to its comfort and effectiveness.

Standing Dumbbell Curl: A Convenient Yet Effective Bicep Exercise

The standing dumbbell curl is one of the simplest bicep exercises with dumbbells and can be done anywhere. It targets both biceps individually, which can help address size imbalances. However, it lacks optimal tension during the full stretch. Despite this, it remains a great bicep exercise for beginners looking to build a foundation of strength.

While the standing dumbbell curl isn't the absolute best for isolating the biceps, its versatility earns it a spot in the A-tier. You can easily add variations to target both heads of the biceps, making it a useful tool in your routine.

Preacher Curl: One of the Best Bicep Exercises for Isolation

If you're looking for one of the best bicep exercises for isolation, the preacher curl is a top contender. By positioning your upper arm at an angle, you create more tension on the biceps, especially in the stretched position. This tension is crucial for muscle growth, and the preacher curl effectively isolates the biceps to ensure maximum engagement.

Studies have shown that the preacher curl leads to greater biceps activation compared to other exercises. For this reason, the preacher curl ranks in the S-tier as one of the best bicep exercises you can include in your routine.

Incline Curl: A Great Stretch but Not the Best Bicep Exercise

The incline curl provides a solid stretch for the biceps but doesn’t offer as much tension as the preacher curl or other exercises. Still, it’s a great addition to your bicep exercises with dumbbells repertoire, especially for those looking to target the long head of the biceps.

While not the best bicep exercise in terms of muscle activation, the incline curl can be effective as part of a varied workout routine. I rank it in the A-tier due to its ability to stretch the biceps and its utility as a secondary exercise.

Lying Dumbbell Curl: A Powerful Bicep Exercise for Full Range

The lying dumbbell curl is a more intense version of the incline curl. This variation offers a better stretch, especially near the shoulder. It creates significant tension in the biceps, making it a great addition to your routine. For those who experience shoulder discomfort with the incline curl, the lying dumbbell curl can offer a more effective solution.

Despite its effectiveness, the lying dumbbell curl can feel awkward at first. However, once you adjust to the movement, it can become one of your go-to bicep exercises with dumbbells. I place it in the A-tier for its unique ability to target the biceps from a different angle.

Machine Preacher Curl: Consistency Makes it One of the Best Bicep Exercises

The machine preacher curl is an excellent bicep exercise because it locks your arms in place and ensures you target the biceps effectively. The machine provides constant tension throughout the range of motion, allowing for controlled, isolated contractions. This makes it one of the best bicep exercises for those serious about hypertrophy.

Because you can’t cheat with the machine preacher curl, it’s a great option for focusing solely on the biceps. I place it in the S-tier as one of the most effective bicep exercises for building both size and strength.

Waiter Curl: Not One of the Best Bicep Exercises

Waiter curls are often touted as a unique exercise, but they’re not among the best bicep exercises for muscle growth. The awkward positioning puts unnecessary strain on the wrists, and the exercise doesn’t provide optimal tension throughout the movement. While some might find it useful as a variation, I place waiter curls in the F-tier due to their inefficiency and potential for discomfort.

Drag Curl: A Unique Bicep Exercise with Limited Benefits

The drag curl involves dragging the barbell up your body, targeting the biceps in a slightly different way. While it offers a good stretch, it doesn’t maximize tension in the same way that other bicep exercises do. It’s an interesting variation, but not the best bicep exercise for long-term muscle growth.

I rank drag curls in the C-tier due to their limited effectiveness compared to more traditional bicep exercises.

Spider Curl: An Effective Bicep Exercise for Some

The spider curl is a variation of the preacher curl, where your arms are positioned in front of your body. While this position helps target the biceps, it doesn’t provide as much stretch as other exercises like preacher curls. Still, it’s a good addition to your routine if you’re looking to change things up. I rank it in the C-tier as it’s effective but not one of the best bicep exercises overall.

Chin Ups: A Compound Exercise That’s Great for Biceps

Chin-ups are a compound movement that recruits multiple muscle groups, including the biceps. While they’re not as focused as isolation bicep exercises, chin-ups do an excellent job of building overall arm strength, especially for beginners. If you're looking to target your biceps as well as your back, chin-ups are one of the best bicep exercises in a compound workout.

I place chin-ups in the B-tier because they’re effective for overall upper-body strength, though they may not isolate the biceps as much as other exercises.

21s: A Fun Way to Challenge the Biceps

21s are a unique variation of the curl that involves doing seven reps in the bottom half, seven in the top half, and seven full-range reps. While they might not be the best bicep exercises for pure muscle growth, they provide a fun challenge and can serve as an effective burnout set to finish your workout.

I place 21s in the B-tier as they’re a fun way to increase volume and challenge your biceps, but they don’t offer the same effectiveness as other bicep exercises for hypertrophy.

Standard Cable Curl: Reliable but Not the Best Bicep Exercise

The standard cable curl is a decent option for bicep exercises. It provides consistent tension throughout the movement, which helps activate the biceps. However, having your arms at your sides limits the pre-stretch of the biceps, which could reduce the overall tension.

Despite this, I find the standard cable curl reliable and easy to implement in most routines. I place it in the low A-tier for its simplicity and effectiveness.

Face Away Bayesian Cable Curl: Best for Long Head

The face-away Bayesian cable curl is a standout exercise for targeting the long head of the biceps, especially if you're looking to improve your peak. This movement offers maximum tension throughout the range of motion, which is crucial for developing the long head.

This variation earns an S-tier ranking as one of the best bicep exercises for building the biceps peak and targeting the long head.

Bayesian Cable Curl Variation: Advanced Bicep Exercise

A more advanced version of the Bayesian cable curl involves maintaining a ninety-degree angle between the cable and your forearm. This ensures maximum tension on the biceps throughout the entire range of motion, particularly during the stretched position. Although this variation may feel awkward at first, once you find the right cable height and form, it becomes an incredibly effective way to target the biceps.

While this variation is still relatively new in my routine, its potential for growth is clear, especially for those looking to focus on the long head of the biceps. I place it in the A-tier as an excellent addition for advanced lifters seeking variety and enhanced tension.

Cheat Curl: A Useful Tool for Overload

Cheat curls are often misunderstood, but when done correctly, they can be a valuable tool in your bicep exercise arsenal. By using momentum, you can lift heavier weights, which can help overload the biceps and trigger greater growth. The key is to maintain control, especially during the negative phase of the movement.

While cheat curls may not be the best bicep exercise for everyone, they can be a great option for experienced lifters who are focused on progressive overload. I recommend using cheat curls sparingly and with good form to maximize their benefits.

Strict Curl: A Controlled and Effective Bicep Exercise

In contrast to cheat curls, strict curls emphasize perfect form and control throughout the entire range of motion. By keeping your upper body locked in place (e.g., against a wall), you ensure that all the tension is focused directly on the biceps. This strict control helps you build strength and size without compromising form.

Strict curls are among the best bicep exercises for isolating the muscle and building biceps strength. Due to their focus on form and control, I place strict curls in the A-tier, especially for lifters who are looking to target the biceps without relying on momentum.

Hammer Curl: A Great Bicep Exercise for Arm Development

The hammer curl is a popular exercise that targets the brachialis, a muscle located beneath the biceps. By using a neutral grip, the hammer curl shifts some focus away from the biceps and toward the brachialis, which is essential for creating a fuller arm appearance. While the biceps may not be as engaged as with other exercises, hammer curls are crucial for overall arm development.

I place hammer curls in the A-tier because they provide a unique training stimulus, making them valuable for those looking to build both the biceps and the forearms. They're a must-try if you want to enhance the peak of your biceps and improve your overall arm size.

Preacher Hammer Curl: Maximizing the Benefits of Hammer Curls

Preacher hammer curls combine the effectiveness of the hammer curl with the isolation benefits of the preacher bench. By bracing against the bench, you can minimize cheating and maximize the tension on both the biceps and the brachialis. This makes the preacher hammer curl one of the best bicep exercises for targeting both muscles at once.

Because of its ability to engage both the biceps and brachialis effectively, the preacher hammer curl earns a spot in the S-tier. It’s a powerful tool for well-rounded arm development.

Inverse Zottman Curl: Combining Hammer and Bicep Curls

The inverse Zottman curl is a hybrid exercise that combines a hammer curl on the way up and a standard curl on the way down. This variation provides a balanced approach to working both the biceps and brachialis, giving you the best of both worlds. By targeting both muscles, it enhances overall arm strength and muscle development.

Since the inverse Zottman curl works both heads of the biceps and the brachialis, it is an excellent addition to your biceps routine. I rank it in the A-tier due to its versatility and potential for improving arm aesthetics.

Best Biceps Exercises for Long and Short Heads

To recap, here are the best exercises for the long and short heads of your biceps:

Best Long Head Biceps Exercises

1. Incline Dumbbell Curls: Provides a significant stretch to the long head due to the arms' extended position behind the torso. Perfect for developing the biceps' peak.
2. Lying Dumbbell Curls: Similar to the incline curl but allows a better stretch at the shoulder. Ideal for creating long head tension.
3. Face-Away Bayesian Cable Curls: A standout for the long head, maintaining tension throughout the entire range of motion. It’s S-tier for peak development.

Best Exercises for the Short Head

1. Preacher Curls: Locks your arms in place, emphasizing the short head. S-tier for isolation and growth.
2. Spider Curls: Targets the short head with a forward-arm position. A great variation to hit the muscle differently.
3. Standard Cable Curl: Offers constant tension and a focus on the short head when performed with arms slightly forward.

These exercises help target specific biceps heads for balanced growth.

Best Biceps Workouts for All Levels

For those looking to seriously push their biceps to new limits, these workouts will ensure you hit all the right angles, from heavy compound lifts to high-rep pump finishes. Whether you're after strength or size, these biceps workouts are sure to challenge you.

Biceps Workout for Beginners

For beginners, don't overcomplicate things with high-volume routines. Instead, focus on these three highly effective movements that target the biceps with simplicity and precision. This is perfect for those new to biceps training or if you prefer a lower-volume approach.

1. EZ-Bar Curl: 3 sets, 15, 12, 12 reps (rest 90 sec.)
2. Machine Preacher Curl: 3 sets, 15, 12, 12 reps (rest 90 sec.)
3. Hammer Curl: 3 sets, 15, 12, 12 reps (rest 90 sec.)

Hard and Heavy Biceps Workout

If you're committed to lifting heavy and pushing your biceps to the max, this is your go-to routine. Start with foundational, heavy exercises and move into lighter variations for greater muscle engagement and pump. This is an ideal post-back session workout to target those biceps with intensity.

1. Barbell Curl: 4 sets, 6-8 reps (rest 90 sec.)
2. Alternating Incline Dumbbell Biceps Curl: 3 sets, 16-20 reps (alternating, 8-10 reps per side, rest 90 sec.)
3. Single-Arm Dumbbell Preacher Curl: 3 sets, 10-12 reps per side (no rest between sides, 1 min rest between sets)
4. Cable Rope Hammer Curl: 3 sets, 10-12 reps (rest 1 min.)

Machine Pump Biceps Workout

If you love feeling the pump and the mind-muscle connection, this machine-based biceps workout is made for you. Designed with high reps and minimal rest, you'll feel the blood rushing into your biceps, creating that full, tight sensation.

1. Smith Machine Drag Curl: 3 sets, 8-10 reps (rest 90 sec.)
2. Single-Arm Machine Preacher Curl: 3 sets, 8-10 reps per side (no rest between sides, 1 min rest between sets)
3. Cable Rope Hammer Curl: 3 sets, 10-12 reps (rest 1 min.)
4. Reverse-Grip Cable Biceps Curl: 3 sets, 10-12, 10-12, 12-15 reps (rest 1 min.)

Expert Corner: Proven Strategies & Hidden Gems

Practical Applications

• Incorporate preacher curls into your routine: Preacher curls are an S-tier exercise for isolating the biceps. Use a preacher bench and aim for 3 sets of 8-12 reps, focusing on slow, controlled movements. This ensures maximum tension, especially in the stretched position, promoting muscle growth.
• Add hammer curls to build balanced arms: Hammer curls target the brachialis, creating a fuller arm look. Perform 3 sets of 10-12 reps with a neutral grip to strengthen this often-neglected muscle. This exercise also helps improve your grip strength for other lifts.
• Use progressive overload with barbell curls: The barbell curl is ideal for adding weight over time. Start with 4 sets of 6-8 reps using a challenging weight. Gradually increase the load by 5-10% every few weeks to keep challenging your muscles.
• Target the long head with incline curls: For a deep biceps stretch, add incline curls to your workout. Adjust the bench to a 45-degree angle and perform 3 sets of 10-12 reps. This move is particularly effective for building the long head of the biceps and enhancing your arm’s peak.
• Finish with a pump using machine preacher curls: Use the machine preacher curl to burn out your biceps at the end of your workout. Perform 3 sets of 12-15 reps, focusing on consistent tension. This ensures a strong pump and improves the mind-muscle connection.

Examples:

• Start your biceps session with preacher curls, then move to hammer curls and finish with machine preacher curls for a complete workout.
• Use incline curls on back day to stretch the biceps after compound pulling exercises like chin-ups.

Fact-Check of Key Points

• Barbell curl limitations: While the barbell curl is categorized as B-tier for not maximizing stretch, it’s important to note that its consistent tension in the mid-range makes it highly effective for overall strength. Its "limitations" depend on individual goals, as it remains a staple for many lifters seeking mass.
• Preacher curl as the best isolation exercise: Preacher curls are highly effective, but claiming they lead to "greater biceps activation compared to other exercises" could depend on personal biomechanics. Other isolation moves, like spider curls, may perform similarly in some cases.
• Face-away Bayesian cable curls for peak: The article ranks this exercise in the S-tier for targeting the long head. While it’s an excellent option, alternatives like incline curls also provide great long-head activation with easier setup and lower equipment needs.
• Cheat curls for overload: While cheat curls can aid progressive overload, their effectiveness relies heavily on proper control during the eccentric phase. For beginners or those with poor form, they could lead to injury rather than growth.
• Waiter curl dismissal: Labeling the waiter curl as F-tier might be overly harsh. While not optimal for heavy lifting, it can enhance grip strength and muscle endurance in certain contexts, particularly for beginners or during high-rep training.

This analysis highlights that exercise rankings can be subjective and vary based on individual preferences and goals.

More Little-Known Tips for Building Bigger Biceps

• Switch your grip: Try adding reverse-grip curls to target the brachialis, the muscle under your biceps. A stronger brachialis helps your arms look thicker overall.
• Stretch for growth: Incorporate incline curls or lying dumbbell curls to maximize the stretch on your biceps. This stretch creates microtears in the muscle, which promotes growth when paired with proper recovery.
• Focus on negatives: Use a slightly heavier weight and control the lowering phase of your curls. This eccentric motion puts more tension on the muscle, leading to faster strength and size gains.
• Limit momentum: If you’re swinging the weights, you’re cheating your biceps out of growth. Use preacher curls or strict curls to eliminate momentum and keep the tension on your biceps.
• Add variety: Switch between high-rep pump workouts and heavy, low-rep sets. This mix keeps your biceps guessing and helps you avoid plateaus.

These small adjustments can lead to big results over time. Don’t underestimate the power of subtle changes in your routine!

Science of Bicep Exercise and Muscle Hypertrophy

Biceps hypertrophy relies on optimizing tension, stretch, and progressive overload during resistance exercises. Key strategies involve using specific movements that enhance activation of biceps brachii and its subregions, tailoring intensity, and manipulating variables like exercise order, repetition duration, and volume. Systematic reviews emphasize combining compound and isolation exercises for maximal gains.

Key Findings from Research Reviews and Meta-Analyses

1. Exercise Variety and Hypertrophy: Varying exercises systematically (e.g., combining compound and isolation movements) enhances regional hypertrophy and ensures balanced muscle growth (Kassiano et al., 2022).
2. Volume Recommendations: Weekly training of 12-20 sets per muscle group is optimal for hypertrophy, including the biceps brachii (Baz-Valle et al., 2022).
3. Full vs. Partial Range of Motion (ROM): Training with a full range of motion or partial ROM emphasizing the stretch phase of exercises (e.g., preacher curls) maximizes biceps growth (Kassiano et al., 2023).
4. Repetition Speed: Faster repetitions tend to elicit greater biceps hypertrophy compared to slower movements, though both are effective when performed to failure (Hackett et al., 2018).
5. Eccentric Training Benefits: Eccentric actions (e.g., slow lowering during curls) yield slightly greater hypertrophy than concentric-only training, though both are effective (Schoenfeld et al., 2017).

Practical Applications of Science

1. Incorporate Stretch-Emphasizing Exercises: Use preacher curls and incline curls to increase tension during the biceps' stretched phase.
2. Balance Isolation and Compound Movements: Pair isolation movements (e.g., hammer curls) with compound lifts like chin-ups for overall strength and hypertrophy.
3. Optimize Volume and ROM: Aim for 12-20 sets per week per muscle group and emphasize full ROM to target all muscle fibers effectively.

Scientific Conclusion

Maximizing biceps hypertrophy requires combining isolation and compound exercises, optimizing stretch and tension, and tailoring training variables like volume and repetition speed. Evidence supports diverse, systematic approaches to achieve balanced and effective muscle growth.

My Opinion on the Most Overrated Bicep Exercises

I think the barbell curl is one of the most overrated bicep exercises out there. Sure, it’s a classic, and I get that it has a strong "old-school" appeal, but its limitations outweigh its benefits. The tension is uneven throughout the movement, and once your elbows pass 90 degrees, the load shifts away from the biceps. For me, it feels more like an ego lift than a real muscle-building tool.

Some people argue that the barbell curl is a staple because it’s easy to progressively overload. While that’s true, there are better ways to achieve overload without sacrificing tension or risking joint strain. Exercises like preacher curls or Bayesian cable curls deliver superior bicep activation and are less taxing on the wrists and elbows.

I also find 21s a bit gimmicky. They’re fun, and I’ll admit they’re great for a quick pump, but they’re not efficient for building muscle. Breaking a curl into partial ranges doesn’t maximize hypertrophy—it just burns. Many swear by 21s as a finisher, but I’d rather use my energy on something more productive, like controlled negatives or drop sets.

To me, the best bicep exercises are the ones that prioritize consistent tension and a full range of motion. Exercises like barbell curls or 21s might have their place, but they don’t deserve the spotlight they often get. For long-term growth, smarter choices will always win.

The Final Rep on Building Better Biceps

Choosing the right exercises is the foundation for building stronger, more impressive biceps. From preacher curls to Bayesian cable curls, focusing on movements that maximize tension, stretch, and isolation is key to unlocking serious growth. Avoid falling into the trap of sticking to overrated lifts when better options are available.

Remember, your progress depends on variety and consistency. Incorporating exercises that target both heads of the biceps, like hammer curls and incline curls, ensures balanced development. Pair that with techniques like controlled negatives and progressive overload, and you’ll be on your way to better gains in no time.

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FAQ

What are the best exercises for building bicep mass?

The best exercises for building bicep mass include barbell curls, hammer curls, cable curls, preacher curls, incline dumbbell curls, concentration curls, and reverse curls. These target different parts of the biceps, including the short and long heads, ensuring balanced development when performed with proper form and progressive overload​.

How often should you train biceps for optimal growth?

Biceps should be trained 1-2 times per week with at least 48-72 hours of rest between sessions. This schedule allows muscles sufficient time to recover and adapt, which is essential for growth. Pairing bicep-focused days with other muscle groups can further optimize recovery and results.​

Why is it important to vary grip and angles in bicep training?

Varying grip and angles ensures you target all functions of the biceps, including elbow flexion, supination, and shoulder flexion. Different grips and angles also activate the short head, long head, and brachialis muscles, leading to comprehensive development and preventing plateaus.​

What role does nutrition play in bicep growth?

Nutrition is critical for bicep growth, with a focus on adequate protein, complex carbohydrates, and healthy fats. A balanced diet provides the building blocks for muscle repair and energy for workouts. Proper hydration and meal timing, especially pre- and post-workout, are also key factors in optimizing results.​

Can overtraining hinder bicep growth?

Yes, overtraining can hinder bicep growth by not allowing adequate time for muscle recovery, leading to fatigue and potential injury. Rest days and listening to your body’s signals are essential to avoid overtraining and maximize hypertrophy.