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Top 8 Best Bicep Exercises For Huge Arms

If there’s one thing I’ve personally chased in my fitness journey, it’s that iconic bulging bicep.

A symbol of strength, power, and dedication, well-developed biceps are often the hallmark of a dedicated gym enthusiast. 

They say that in the world of bodybuilding, legs might win shows, but biceps win applause. 

Having spent countless hours in the gym, experimenting with various exercises and fine-tuning my technique, I’ve come to discover some absolute game-changers when it comes to sculpting those enviable peaks. 

Whether you’re a novice just beginning your fitness adventure or a seasoned gym-goer looking to further enhance your arm game, this article promises to unveil some of the best bicep exercises that have personally transformed my arms. 

So, roll up those sleeves and prepare to dive deep into the world of bicep gains!

Here are my top 8 Bicep Execercises:

  1. Barbell Curl
  2. Hammer Curl
  3. Concentration Curl
  4. Chin-Up
  5. Preacher Curl
  6. Incline Dumbbell Curl
  7. Cable Curl
  8. Zottman Curl

Read our Medical Disclaimer before starting any exercises.

The Anatomy Of The Biceps

Illustration of the bicep muscles.

Biceps Brachii

Composed of two heads:

  • Short head (or inner bicep)
  • Long head (or outer bicep)

Function:

The primary role is to flex the elbow and supinate the forearm (rotating it so the palm faces upward).

When you flex your arm or twist your wrist to show the palm, you’re engaging your biceps brachii.

Brachialis

Positioned underneath the biceps brachii.

Function:

Its primary job is to flex the elbow, making it an essential contributor to overall bicep mass.

When building arms, many neglect this muscle, but focusing on it can really enhance the width of the arm.

Understanding the bicep’s anatomy is crucial for anyone looking to develop those peaks. When you appreciate the unique function of each section, you can better target your workouts for optimum growth.

In my personal experience, ensuring that all areas of the biceps are activated and engaged has been key to achieving those monumental gains.

Best Biceps Exercises For Huge Arms

1. Barbell Curl

Barbell curls illustration

Muscles Targeted: Biceps Brachii (both short and long head), Brachialis

The barbell curl is the granddaddy of all bicep exercises. This compound move allows you to lift a significant amount of weight, maximising muscle activation.

It’s ideal for those seeking to pack on mass, and beginners can benefit from its straightforward technique.

I think there’s something immensely satisfying about performing a classic barbell curl. The sheer intensity of the movement, coupled with the weight of the bar, guarantees results.

How To Do It:

  • Stand upright, holding a barbell with an underhand grip, shoulder-width apart.
  • Keep your elbows close to your torso.
  • Curl the weights while contracting the biceps, ensuring the only movement is in the forearms.
  • Slowly lower the barbell back to the starting position.

If you’re looking for a reliable barbell, we’ve rounded up the very best barbells for this purpose.

2. Hammer Curl

Hammer Curls illustration

Muscles Targeted: Brachialis, Biceps Brachii

This exercise targets the brachialis, which lies beneath the biceps brachii. Hammer curls give width to the arm and are superb for overall arm development.

I love throwing in hammer curls, especially to break the monotony. The neutral grip also provides a delightful variation that targets different arm muscles.

How To Do It:

  • Stand with a dumbbell in each hand, arms extended, and palms facing your torso.
  • Curl the weight while keeping your palms facing each other.
  • Lower the dumbbells with control.

3. Concentration Curl

Concentration curls illustration

Muscles Targeted: Biceps Brachii (especially the short head)

Perfect for isolating the biceps, the concentration curl is fantastic for sculpting and defining the biceps.

For a detailed definition and that extra peak, I swear by concentration curls. They allow a pure focus on the bicep, leading to optimal activation.

How To Do It:

  • Sit on a bench with a dumbbell in one hand, legs spread, and arm extended between your legs.
  • Rest your elbow against your inner thigh.
  • Curl the weight towards your shoulder, keeping the upper arm stationary.
  • Lower slowly.

4. Chin-Up

Chin ups illustration.

Muscles Targeted: Biceps Brachii, Brachialis, Brachioradialis

Chin-ups aren’t just a back exercise. With palms facing towards you, they heavily recruit the biceps and provide a functional strength benefit.

While challenging, I believe chin-ups offer unparalleled benefits. The blend of functional strength with pronounced bicep activation is unmatched.

How To Do It:

  • Hang from a bar with an underhand, shoulder-width grip.
  • Pull yourself up until your chin passes the bar.
  • Lower with control.

If you’re looking for a decent pull up bar our Gravity Fitness Pull Up rack review tells you everything you need to know.

5. Preacher Curl

Preacher curl illustration.

Muscles Targeted: Biceps Brachii (especially the long head)

The preacher curl eliminates the possibility of cheating by keeping your arms stationary, ensuring pure bicep engagement.

Preacher curls have been a staple in my routine. Their strict form has helped me hone in on my technique, maximising muscle recruitment.

How To Do It:

  • Sit at a preacher bench with your arms extended and resting against the pad.
  • Hold a barbell or dumbbell with an underhand grip.
  • Curl the weight upwards, keeping your upper arms stationary.
  • Lower with control.

6. Incline Dumbbell Curl

Incline dumbbell curl.

Muscles Targeted: Biceps Brachii (primarily the long head), Brachialis

The incline bench position stretches the biceps, intensifying the contraction when lifting.

Every time I’m on the incline bench, I feel an intense stretch in my biceps, which I believe has contributed to my arm’s peak and overall growth.

How To Do It:

  • Lie back on an incline bench with a dumbbell in each hand; arms extended downward.
  • Curl the dumbbells while keeping your upper arms stationary.
  • Lower the dumbbells with control.

7. Cable Curl

Cable curl illustration.

Muscles Targeted: Biceps Brachii, Brachialis

Utilising cables provides constant tension throughout the exercise, ensuring that the biceps are engaged during both the concentric (lifting) and eccentric (lowering) phases.

There’s something about the smoothness of cables that I adore. The sustained tension really burns out the biceps, which, in my book, is a feeling synonymous with growth.

How To Do It:

  • Stand in front of a cable machine with a bar attachment set at the lowest height.
  • Grip the bar with palms facing up and hands shoulder-width apart.
  • With elbows stationary, curl the bar towards your chest.
  • Slowly release the bar back to the starting position.

8. Zottman Curl

  • Muscles Targeted: Biceps Brachii, Brachialis, Brachioradialis

The Zottman Curl is a fusion of regular curls and reverse curls, offering the benefits of both in one motion. It provides a comprehensive forearm and bicep workout.

I think this movement is a hidden gem in the world of arm workouts. It’s one of those movements that often flies under the radar, but in my experience, it’s a top-tier addition for arm development.

How To Do It:

  • Begin as if you’re doing a regular dumbbell curl with a dumbbell in each hand.
  • As you curl up and reach the top of the movement, rotate your wrists so your palms face downwards.
  • Lower the weights in this reverse curl position.
  • At the bottom, rotate your wrists back to the starting position.

By integrating these additional exercises into your routine, you’re sure to benefit from enhanced muscle stimulation, pushing you closer to those colossal bicep goals.

Don’t be afraid to mix up your routine, explore different weights, and challenge yourself.

Incorporating a blend of these exercises into your arm regimen can greatly amplify your bicep gains. The combination of compound and isolation exercises will ensure comprehensive muscle activation, sculpting those sought-after peaks.

Remember, variation is key; it’s what keeps our muscles guessing and growing. Happy lifting!

Building Huge Biceps FAQ

How often should I train my biceps for maximum growth? 

It’s generally recommended to train your biceps 2-3 times a week. Remember, recovery is essential for muscle growth.

Give your biceps 48-72 hours of rest between intense workouts to promote recovery and growth.

Can I train biceps on consecutive days? 

It’s advisable to avoid training biceps on consecutive days.

Overtraining can lead to injury and hinder muscle growth. Focus on adequate recovery to ensure optimal results.

How many sets and reps should I perform for each exercise? 

For muscle growth (hypertrophy), aim for 3-5 sets of 8-12 reps per exercise.

As you progress, you can adjust the sets and reps according to your goals. Remember to maintain proper form to avoid injury.

What weights should I start with for bicep exercises? 

Start with a weight that challenges you but still allows for proper form.

As a rule of thumb, if you can perform more than 12 reps easily, it’s time to increase the weight slightly.

Can I get huge arms by only training biceps? 

While the biceps are a prominent feature of the arm, don’t neglect the triceps, which make up approximately two-thirds of the arm’s muscle mass.

For balanced and substantial arm development, ensure you train both biceps and triceps.

Summary 

In the pursuit of titanic arms, understanding and effectively training your biceps is pivotal. 

Through our exploration of bicep anatomy and the introduction of diverse exercises targeting this muscle group, we’ve crafted a blueprint for arm transformation. 

Remember, it’s not solely about the weight you lift but the technique and variation you bring to your workouts. 

Combine these exercises with proper rest, nutrition, and commitment, and you’ll pave the way to powerful, sculpted arms that don’t just command attention – they demand it.

Whatever your fitness journey or current level, integrating these exercises can be the game-changer you’ve been seeking. 

Now, roll up those sleeves and let those biceps shine!

Medical Disclaimer

Medical Disclaimer: The content on this fitness website is provided for general informational purposes only and is not intended as, nor should it be considered a substitute for, professional medical advice, diagnosis, or treatment. Always consult with a qualified healthcare professional before starting or changing any exercise, diet, or wellness program, particularly if you are pregnant, nursing, have any pre-existing medical conditions, or are taking medications.

Illustrations (c) Lioputrahard | Dreamstime.com

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