Big biceps. For some lifters, that’s the last word weightlifting goal. Not winning gold medals in competition or hoisting lots of of kilos overhead. Just constructing some eye-catching sleeve-stretchers. And, frankly, there’s not a thing unsuitable with that.

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Changing your physique to suit your individual goals, and constructing muscle for muscle’s sake, remains to be perfectly acceptable, despite the recent prevalence of functional training, obstacle racing, or performance-driven workouts. Nevermind the indisputable fact that directly training your biceps can contribute to joint health and should actually boost performance in lots of lifts. So, within the spirit of getting big ol’ arms, listed below are a few of the most effective ways to grow your biceps.

12 Best Biceps Exercises

Cheat Curl

Performing the cheat curl is doing the unsuitable thing for the proper reason. As a substitute of a strict barbell curl, which may be effective by itself, you’re deliberately using some body English to drive a heavy weight to the highest position after which controlling the eccentric (negative or lowering phase).

By utilizing your hips and legs purposefully to lift the weights, relatively than unintentionally loosening technique as a consequence of fatigue, you remain in charge of the exercise and reduce the danger of injury while benefiting from heavier weights and increased muscle tension.

Do the Cheat Curl

Stand with an underhand, shoulder-width grip on a barbell. Barely bend your knees and push your hips toward the wall behind you. Keep your back straight and slide the bar down along your thighs. Forcefully straighten your body while curling the burden toward chin-level. Brace your abs in the highest position and slowly lower the burden. Keep your elbows pinned to your sides while straightening your arms.

Repeat your entire process for every repetition. Be sure you use your legs and hips to drive the burden up, not simply your hips and lower back. Take roughly three seconds, or longer, to lower the burden on each repetition.

Advantages of the Cheat Curl

• The hip drive and increased muscle recruitment allows relatively heavier weights for use, which may contribute to constructing size and strength.
• Lowering the burden slowly can assist to construct more muscle than lowering at a faster speed. (1)

EZ-Bar Curl

The EZ-bar allows a semi-supinated (angled) grip, which reduces the wrist strain many lifters from using a completely supinated (palms up) grip on a straight barbell. The shift in hand position also affects muscle recruitment by activating more forearm musculature than a straight bar.

The multiple sections of an EZ-bar also means that you can easily change your grip width from “wide,” to “moderate,” to “close.” Grip width will affect your effective range of motion, which can influence muscle activation.

Do the EZ-Bar Curl

Stand with a shoulder-width, underhand grip on the bar. Pull your shoulders back and keep your torso upright. Barely bend your knees and set your stance to a snug width. Keep your elbows stationary as you curl the burden toward the front of your shoulders. Pause briefly before lowering the burden to full extension.

Advantages of the EZ-Bar Curl

• The EZ-bar increases brachioradialis activation in comparison with many other biceps exercises. (2)
• The angled hand position reduces stress on the wrist joint, making the exercise more comfortable for lifters with mobility problems or joint issues.

Chin-Up

Many lifters consider the chin-up to be primarily a back exercise, however the supinated (palms up) grip drastically increases biceps recruitment in the course of the exercise. This makes it ideal for a biceps-focused workout, especially if it’s preceded or followed with additional direct biceps training to extend cumulative fatigue on the muscle.

 

By flipping your grip, you increase the leverage to your biceps to contribute in the course of the movement, which places more stress directly on them and comparatively less stress on the larger back muscles.

Do the Chin-Up

Grab an overhead pull-up bar with a shoulder-width, palm-up grip. Allow your body to be supported by your straight arms. Pinch your shoulder blades together as you pull your body toward the bar. Keep your neck in a neutral position and avoid extending your chin to the bar. When your mouth is roughly level with the bar, pause briefly before lowering your body to full extension.

Advantages of the Chin-Up

• The chin-up is one in every of relatively few compound (multi-joint) exercises which primarily work the biceps. Compound movements are highly effective at constructing strength and size (3)
• This movement allows for using potentially heavy weights in comparison with other biceps exercises, which is helpful for size and strength.

Alternating Supinating Curl

This exercise puts a twist — pun completely intended — on the classic dumbbell curl to deliver increased muscle recruitment. Supinating, or rotating, your hand as you curl the burden up means that you can activate additional arm muscles and it really works the biceps to their fullest capability.

Each repetition takes your arm through a big range of motion and complete muscle contraction by turning the wrist from a neutral position to a completely supinated (palm up) position, which maximally recruits the muscles of the biceps and forearm.

Do the Alternating Supinating Curl

Stand holding a pair of dumbbells by your sides together with your palms facing your hips. Curl one arm upwards, keeping your thumb up in a neutral position. As your hand passes your ab-level, begin rotating to a palm-up position as you proceed curling. In the highest position, your pinky ought to be barely higher than your index finger. Reverse the motion to lower the burden, after which perform a repetition with the other arm.

Advantages of the Alternating Supinating Curl

• The biceps muscle plays a big role in supinating the forearm in addition to flexing (bending) your arm. (4) That is one in every of the only a few exercises to specifically incorporate the supinating function, which increases overall activation of the biceps.
• Using a neutral grip within the initial portion of the exercise recruits the brachialis and brachioradialis, making the alternating supinating curl an efficient method to train the biceps and forearms.
• Alternating arms and performing the movement unilaterally (curling one arm at a time) means that you can use a rather heavier weight than curling each dumbbells together. (5)

Barbell Spider Curl

The barbell spider curl works the biceps from a novel angle for a variation in training stimulus. This is basically a “reverse incline curl,” since it requires lying chest-down on an incline bench and allowing your arms to hold vertically down.

By positioning your upper arm in front of your torso, the short head of the biceps is more strongly recruited than the long head. Some lifters may not notice a big difference in the event of either head, but for physique-conscious lifters, emphasizing either biceps head can play a big role in constructing an aesthetic physique.

Do the Barbell Spider Curl

Set an incline bench to a low-to-moderate angle, roughly 30 or 45-degrees. Lie your chest on the bench while holding a barbell with a supinated (palm up) grip at roughly shoulder-width. Let your arms hang straight toward the bottom. Curl the burden without moving on the shoulder. Your upper arms and elbows should remain pointed at the bottom as the burden moves. Pause briefly in the highest position to maximise the height contraction. Lower slowly with control and avoid swinging the burden.

Advantages of the Barbell Spider Curl

• The short head of the biceps is recruited relatively greater than the long head as a consequence of the position of the upper arm relative to the torso. The long head is involved in working the shoulder joint, which is basically “immobilized” as a consequence of hanging straight down.
• The barbell spider curl creates an especially strong peak contraction as a consequence of the angle of the bench and the leverage of the burden against gravity. This can assist many lifters improve the mind-muscle reference to their biceps, which may ultimately profit muscle growth. (6)(7)

Incline Dumbbell Curl

The incline dumbbell curl is a classic bodybuilding exercise, known for its unique angle which puts the biceps and shoulder right into a stretched position and increases recruitment of the long head of the biceps.

While the stretched position is crucial for the incline curl, it could be stressful in your shoulder joint. You may adjust the incline as needed, higher or lower, to accommodate your individual mobility and suppleness. The secret’s to take care of bench-contact together with your head, shoulder blades, and lower back to make sure an inclined position.

Do the Incline Dumbbell Curl

Lie back on an incline bench set to roughly 45-degrees with a dumbbell in each hand. Keep your head, shoulders, and tailbone against the bench throughout your entire movement. Straighten your arms and rotate your palms forward. Keep your palms facing up as you curl each weights toward your biceps. Your elbows should remain pointed to the ground and mustn’t move forward. Slowly lower the weights to a full stretch.

Advantages of the Incline Dumbbell Curl

• Training the biceps with a novel angle, in an inclined position, contributes to more muscle growth than performing exercises that are too just like each other. (8)
• The incline dumbbell curl puts the shoulder right into a stretched position. Since the long head of the biceps crosses over the shoulder joint and is involved in shoulder flexion, this curl variation emphasizes the long head greater than the short head. (9)
• The stretched position of the arm can contribute to improved shoulder mobility and biceps tendon strength. (10)

Single-Arm Preacher Curl

The barbell or EZ-bar preacher curl is a time-tested muscle-builder, but performing the exercise with one arm at a time can allow even greater give attention to the muscle. Unilateral (single-side) training will improve muscle recruitment and emphasize on each arm greater than a barbell exercise.

The upper arm support and stationary shoulder position de-emphasize the long head of the biceps and increase recruitment of the short head.

Do the Single-Arm Preacher Curl

Start with a dumbbell curled to your shoulder, together with your palm facing your body. Press your chest against the flat side of a preacher curl bench and rest each underarms snugly on top of the pad. Lay your elbow and triceps on the angled side of the bench, keeping the dumbbell in the highest position. Maintain a palms-up grip as you slowly lower the burden. When your arm is almost straight, curl the burden back to the starting position.

Advantages of the Single-Arm Preacher Curl

• The preacher curl bench supports the upper arm which reinforces strict technique and limits cheating or momentum.
• The only-arm preacher curl emphasizes the short head of the biceps.
• The unilateral movement allows lifters to handle common muscle asymmetries between arms by specializing in each arm individually.

Single-Arm Low Cable Curl

The low cable pulley puts the biceps under constant tension, in comparison with barbells or dumbbells which depend on gravity and leverage to supply resistance. This ends in cables offering greater time under tension and a stronger muscle-building stimulus. (11)

 

The only-arm low cable curl may be done either facing the cable stack or facing away from it. Facing away will put a greater stretch on the biceps, just like an incline curl, and is the more practical option.

Do the Single-Arm Low Cable Curl

Attack a single handle to a low cable pulley. Grab the handle, turn your back to the burden stack, and take one or two small steps forward. With a palms-up grip and your hand by your side, your straight arm ought to be very barely “pulled” behind your torso by the burden. Keep your elbow stationary while curling the handle toward your shoulder. From the highest position, fully straighten your arm before repeating the subsequent repetition.

Advantages of the Single-Arm Low Cable Curl

• This cable curl variation puts the muscle under constant muscular tension which may increase muscle growth.
• The very long time under tension and long range of motion make the exercise highly effective with relatively light weight, making it ideal for lifters whose joints cannot tolerate heavy loads.

Concentration Curl

The concentration curl is a classic biceps exercise, often performed by starting lifters instinctively without formal direction. It may possibly be an especially effective method to goal the biceps with minimal recruitment of other muscles.

The setup of the concentration curl means that you can, rightfully, think about the working arm during each set. Not only is the movement strictly performed by one arm at a time, but you’re looking directly at your muscle because it contracts and stretches for every repetition.

Do the Concentration Curl

With a dumbbell in a single hand, sit on a bench or chair together with your feet set well-beyond shoulder-width. Brace the triceps of the working arm near the same-side knee. Curl the burden toward your face while maintaining a palm-up grip. Don’t allow your legs or torso to swing the burden up. Slowly lower the burden to finish extension.

Advantages of the Concentration Curl

• This exercise is right for using the “touch training” technique — using your non-working hand to the touch the working muscle during each repetition. This will improve the mind-muscle connection and should increase muscle growth. (12)
• This movement allows for strict exercise performance with little to no momentum as a consequence of the braced stance and arm support.
• The concentration curl allows variety from standard dumbbell curls with no need additional equipment like a preacher curl bench or cable pulley.

Zottman Curl

The Zottman curl, named for American strongman George Zottman, working the biceps and forearms through a wide range of motions for max muscle recruitment. It combines a regular dumbbell curl and a reverse curl, while testing and constructing wrist mobility.

When you can manage the mandatory coordination (which is easier than patting your head while rubbing your stomach), then you definitely can construct greater, stronger arms with this efficient movement.

Do the Zottman Curl

Stand holding a dumbbell in each hand by your sides. Curl one arm palm-up toward your shoulder. In the highest position, rotate your hand palm-down and lower the burden to full extension. Next, curl the other hand palm-up toward your shoulder before rotating it palm-down for the lowering phase. While you’re comfortable with the essential movement, aim to maneuver your arms at the identical time — raising one hand palm-up while concurrently lowering the opposite palm-down.

Advantages of the Zottman Curl

• The Zottman curl recruits multiple muscles of the arm — including the biceps, brachialis, and brachioradialis — in the course of the multiple phases of the exercise.
• The various hand positions and use of supination and pronation (turning the palm up and down, respectively) will help to construct overall wrist mobility and should improve wrist and elbow health.

Hammer Curl

This easy adjustment to the usual dumbbell curl increases recruitment of the forearm muscles, means that you can move relatively heavier weights, and builds grip strength.

The thumbs-up position emphasizes the brachialis and brachioradialis, together with the biceps, making it an efficient method to train the forearm in addition to the upper arm.

Do the Hammer Curl

Stand holding a pair of dumbbells at your sides together with your hands facing your hips. Curl each weights up toward your shoulder while keeping your thumbs up. Allow your elbows to maneuver barely forward as you bring the burden into the highest position — this may increase overall muscle recruitment. Pause briefly before lowering to full extension.

Advantages of the Hammer Curl

• The hammer curl means that you can lift heavier weights than any palms-up curl, which may profit size and strength gains.
• The neutral-grip hand position emphasizes the brachialis and brachioradialis, which are usually not significantly recruited during other biceps curl variations.

EZ-Bar Reverse Curl

The EZ-bar reverse curl shares lots of the advantages of the usual EZ-bar curl — reduced wrist strain and a consistent gauge for adjusting grip width — and it offers even greater recruitment of forearm muscles as a consequence of the angled palms-down grip.

The semi-pronated (partially palms-down) grip increases activation of the brachialis, brachioradialis, and wrist extensors, together with some recruitment of the biceps. This makes the movement a really efficient method to train the lower arms.

Do the EZ-Bar Reverse Curl

Stand with a shoulder-width, palms-down grip on the bar. Pull your shoulders back and keep your torso upright. Barely bend your knees and set your stance to a snug width. Keep your elbows stationary as you curl the burden toward the front of your shoulders. Pause briefly before lowering the burden to full extension.

You could find the exercise more comfortable using a thumbless or “false” grip, placing your thumb next to your index finger as an alternative of wrapping it across the bar. This method would require greater grip strength as you squeeze the bar harder throughout the movement.

Advantages of the EZ-Bar Reverse Curl

• The mix of using an EZ-bar and a predominantly pronated (overhand or palms-down) grip significantly increases brachialis, brachioradialis, and forearm activation in comparison with supinated (palms-up) biceps exercises.
• The angled hand position reduces stress on the wrist joint, making the exercise more comfortable for lifters with mobility problems or joint issues.

The Biceps Muscles

It sounds counterintuitive, but “the biceps” are literally just product of your biceps. Several closely related muscles within the upper and lower arm should be developed for an ideal looking set of biceps.

Biceps Brachii

The first biceps muscle on the front of the upper arm consists of two heads working together. The short head of the biceps, sometimes called the “inner head,” runs from near the elbow to the highest of the upper arm. The long head, sometimes called the “outer head,” runs from the elbow over the shoulder joint and attaches to the shoulder blade.

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The biceps are well-known for working to flex (bend) your elbow, but additionally they function to pronate and supinate your wrist and forearm — turning your palm up and down. That is one reason why exercises just like the alternating supinating curl lead to stronger muscle contractions and greater overall growth.

Brachioradialis

The brachioradialis runs along the thumb-side of the forearm from the wrist area to the lower a part of the biceps. It’s heavily activated when curling, particularly when the hand is in a neutral (thumbs up) position. The brachioradialis also plays a task in stabilizing the forearm muscle during and after supination or pronation.

Brachialis

This often under-appreciated muscle is definitely situated “beneath” the biceps, near the elbow joint. When the brachialis increases in size, it has the effect of “lifting” the biceps to make it appear larger. The brachialis becomes the first arm flexor when using a neutral grip, which is why movements just like the hammer curl goal it efficiently.

Forearms

The wrist flexors and wrist extensors, on the lower and upper a part of the forearm respectively, are largely accountable for lifting the hand on the wrist joint. These muscles are sometimes statically trained during most biceps curl variations, to stabilize the hand and wrist.

Nevertheless, exercises just like the Zottman curl or the cheat curl may recruit the flexors or extensors more significantly as a consequence of the involvement of more dynamic lifting technique.

How Often Should You Train the Biceps

Direct biceps training can be an element of your specific goal and your overall training split. Two effective approaches are to either perform a moderate amount of biceps work immediately after training a bigger body part or to perform a low amount of biceps training more continuously.

Because your biceps are recruited during just about all back exercises, ending your back workout with two or three biceps exercises (each for 2 to 4 sets of eight to 12 reps) is an efficient method to fully exhaust the biceps.

With this approach, the exercises ought to be as varied as possible. For instance, performing the cheat curl, EZ-bar curl, and single-arm cable curl would all train the biceps with the same stimulus. Performing the EZ-bar curl, incline curl, and Zottman curl would deliver greater variety, increased muscle recruitment, and stronger stimulus for growth.

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An efficient alternative is to perform one biceps exercise for 2 to a few sets of six to fifteen reps at the top of your workout three to 5 days per week. With this high-frequency approach, your biceps are trained often, however the low volume allows for optimal recovery and growth. (13)

The lower volume per workout also prevents biceps fatigue from interfering together with your other training for other body parts. For this method to be most effective, use different exercises and/or a distinct set/rep scheme in each workout. For instance, perform cheat curls for 4 sets of six in the primary workout, single-arm preacher curls for 3 sets of 12 in the subsequent workout, hammer curls for 3 sets of eight in the subsequent session, etc.

Progress Your Biceps Training

One essential element for maximizing your biceps growth is training with a wide range of hand positions and arm angles, either in a single workout or throughout the week. This can optimize overall muscle recruitment and balance activation of the most important arm flexors — biceps long head, biceps short head, brachialis, and brachioradialis. (14)

Be sure you incorporate “classic” palm-up curls just like the barbell spider curl, palms-down curls resembling the EZ-bar reverse curl, movements together with your upper arm in front of your torso just like the chin-up, and movements together with your upper arm angled behind your torso including the incline curl.

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One particularly effective technique to extend training intensity and volume is the mechanical advantage drop set. That is a selected style of superset which pairs similar movements with easy adjustments to enhance leverage in an effort to perform more total repetitions.

For instance, if you might begin with alternating supinating curls. While you approach muscular fatigue, transition immediately (without setting the dumbbells down) and start performing hammer curls. Because hammer curls put the brachialis in a stronger position to contract, you’ll give you the chance to finish additional repetitions before again reaching muscular fatigue.

Many individuals unintentionally stumble onto this system when performing strict barbell curls, as they inadvertently transition to cheat curls to finish a difficult set.

Warm-Up Your Biceps

While the elbow joint is mostly overstressed or aggravated by certain triceps exercises, biceps training can even play a critical role in determining joint health. Since the elbow is held in position during most biceps exercises, the joint may be put under significant strain. A radical warm-up can go a great distance toward stopping any excessive stress.

Before any biceps training, get blood flowing throughout your upper body. Alternating low-rep push-ups with high-rep band pull-aparts for 2 or three sets is a superb start. Following that with (perhaps counterintuitively), a light-weight weight, high rep triceps exercise alternated with a light-weight weight, high rep biceps exercise for 2 sets. With those 4 movements, you’ve got an efficient method to approach your biceps warm-up. Proceed the training with a comparatively light first set on each biceps exercise, and get to work.

Don’t Be Scared to Train for Big Arms

Direct biceps training has developed an unlucky status in recent times, with some lifters considering it’s purely for “vanity.” To start with, no it isn’t. Setting a goal of lean, muscular 17-inch arms isn’t “vanity” any greater than setting a goal to squat five plates per side. Secondly, biceps training can play a performance-boosting role in upper body strength, stability when handling heavy weight, and shoulder, elbow, and wrist joint health. So, you should construct your biceps? Excellent. You’re now armed with essentially the most effective ways to get there.

References

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