14 Best Bicep Workouts: Exercises, Training, Safety, and Variations

Biceps workouts consist of strength training exercises that develop the brachialis muscles as well as the two heads of the biceps brachii. The exercises in a biceps workout that target the long head contribute to the classic “peak” of the biceps, while those that target the short head help build thick biceps.

The biceps brachii is a two-headed muscle located in the upper arm. The long head and short head of the biceps originate from different parts of the scapula and merge to form a single muscle belly that inserts onto the radius bone in the forearm. The biceps brachii is larger than the brachialis and is responsible for flexing the elbow and rotating the forearm. Conversely, the brachialis is located underneath the biceps brachii and is responsible for elbow flexion.

14 Best Bicep Workouts: Exercises, Training, Safety, and Variations | The Workout Digest (1)

Combining biceps exercises that target both heads equally provides a range of benefits, including increased strength, improved aesthetics, and enhanced overall arm development. Furthermore, healthy bicep muscles play an important role in efficient elbow flexion, forearm supination, and shoulder flexion and abduction.

The best biceps exercises for your workout routine vary depending on your training goals. Bicep workouts designed for mass gain are different movements from those that help create definition. Mass-building biceps workouts typically involve heavier weights and lower reps, while definition-focused workouts involve lighter weights and higher reps.

The fourteen best exercises for your biceps workout are as follows.

Dumbbell curl: Dumbbell curls primarily work the long head of the biceps brachii muscle. DB curls involve flexing the elbow joint while holding a dumbbell in each hand and lifting them toward the shoulders. The short head of the biceps brachii muscle is also worked in DB curls, but to a lesser extent.
Hammer curl: Hammer curls primarily work the brachialis muscle and secondarily target the long head of the biceps brachii muscle. Hammer curl exercises involve holding a dumbbell in each hand with a neutral grip and curling them towards the shoulders.
Preacher Curl: Preacher curls primarily work the short head of the biceps brachii muscle and involve flexing the elbow joint while sitting on a preacher bench and lifting a barbell or dumbbell towards the shoulders. This exercise provides a greater stretch to the biceps and helps to isolate the muscle more effectively than other types of curls.
Spider Curl: Spider curls primarily work the long head of the biceps brachii muscle. These bicep exercises involve flexing the elbow joint while lying face down on an incline bench, then lifting a barbell or dumbbell towards the shoulders. Spider curls isolate the bicep muscles, allowing you to focus your workout and avoid injury to surrounding muscle groups.
Reverse Curl: Reverse curls primarily work the brachioradialis muscle but also target the brachialis and the long head of the biceps brachii muscle. The exercise involves holding a barbell or dumbbell with an overhand grip and curling it towards the shoulders.
Incline Curl: Incline curls primarily work the long head of the biceps brachii muscle and involve flexing the elbow joint while lying on an incline bench and lifting a dumbbell towards the shoulders. The exercise provides a greater stretch to the biceps and helps to isolate the muscle.
Zottman Curl: Zottman curls work both the long and short head of the biceps brachii muscle, as well as the brachioradialis and brachialis muscles. The exercise involves holding a dumbbell in each hand with a neutral grip, curling them towards the shoulders with palms facing up, and then rotating the wrists to a pronated (palms-down) grip and lowering the dumbbells back down.
Concentration Curl: Concentration curls primarily work the short head of the biceps brachii muscle and involve flexing the elbow joint while sitting on a bench and lifting a dumbbell towards the shoulder with one arm at a time. The exercise helps to isolate the biceps muscle and provides a greater range of motion for the muscle.
Drag Curl: Drag curls primarily work the long head of the biceps brachii muscle and involve dragging the barbell or dumbbells up the body, keeping them in contact with the torso throughout the movement. This exercise helps to target the upper portion of the biceps and can be performed with heavier weights than traditional bicep curls.
21s Bicep Curl: 21s bicep curls work both the long and short head of the biceps brachii muscle and involve performing three sequential sets of 7 reps with a barbell or dumbbells. The first set focuses on the lower section of a curl, the second set focuses on the upper movement of a curl, while the final set goes through the entire curl movement. A 21s workout targets the full range of motion of the biceps and is a challenging but effective way to build arm muscle.
Barbell Curl: Barbell curls primarily work the long head of the biceps brachii muscle and involve flexing the elbow joint while holding a barbell with an underhand grip and lifting it towards the shoulders. The exercise can also work the brachialis and brachioradialis muscles, and variations such as wide-grip or close-grip curls can target different areas of the biceps.
Cable Curl: Cable curls primarily work the long head of the biceps brachii muscle and involve flexing the elbow joint while holding a cable attachment with an underhand grip and lifting it towards the shoulders. Bicep workouts featuring cable curls provide constant tension on the muscle throughout the movement and use various cable attachments to target different areas of the biceps.
Bent Over Row: Bent over rows primarily work the latissimus dorsi muscle but also target the biceps brachii muscle as a secondary muscle group. The exercise involves bending over with a barbell or dumbbells and pulling them towards the chest while keeping the back straight and engaging the core muscles.
Chin-Up: Chin-ups primarily work the biceps brachii muscle, particularly the short head, and involve pulling the body up towards the bar with an underhand grip. The exercise also works the back muscles, including the latissimus dorsi, and is an effective compound movement for building upper body strength.

Most biceps workouts take place in a gym with a range of weights and machines, but it is also possible to create some biceps workouts for home training. Home biceps workouts include bodyweight exercises such as push-ups, pull-ups, and dips. It is important to incorporate variety into your biceps workouts to prevent stagnation in your training progress. It’s equally important to train adjacent muscle groups (such as shoulders, back, and core) with similar intensity in order to see the maximum gains from your arm exercises.

The degree of success you attain in training your bicep muscles depends heavily on utilizing the correct form for two primary reasons. Firstly, good form helps you keep the focus on the right muscle(s) and maximize gains. Secondly, maintaining good form helps you avoid the temptation to “cheat” and lift an unsafe amount of weight. Additionally, avoid the temptation to pack in excessive bicep sets into your routine. The desire for fast gains in the biceps is common, but paradoxically, overtraining your biceps prevents you from achieving your goals.

The benefit of disciplined biceps workouts is that you not only achieve well-developed biceps but also promote increased overall health and fitness levels. Similarly, understanding the biomechanics, benefits, and variants of the exercises in your routine allows you to maximize the gains from your effort. Below, we cover the top 14 best bicep workouts in depth.

1. Dumbbell curl

Dumbbell curls (also known as DB curls) are a staple of most biceps workouts. DB curls primarily target the biceps brachii, working both long and short heads to build bicep muscle mass and improve aesthetics. Dumbbell curls are often considered an isolation exercise due to their effectiveness in targeting the brachii, but they’re versatile enough to yield holistic upper-body benefits as well. For example, standing DB curls engage the brachialis and brachioradialis muscles as well, offering a secondary improvement to the stability of your elbow joint. Additionally, the simple act of holding heavy dumbbells improves grip strength significantly, enabling you to perform a wider range of exercises with greater stability and endurance.

How to do dumbbell curls

Follow the four steps below to learn how to perform standing dumbbell curls correctly.

Stand with your feet shoulder-width apart
Hold a dumbbell in each hand with your palms facing forward.
With your arms fully extended, curl the dumbbells up towards your shoulders, keeping your elbows close to your sides.
Slowly lower the dumbbells back down to the starting position and repeat for the desired number of repetitions.

Rotating your wrist while performing standing dumbbell curls offers a different impact on the muscles. By rotating your wrist outward as you curl the dumbbell up, you place greater engagement on the outer biceps muscles. Similarly, by rotating your wrist inward as you curl the dumbbell up, you engage more of the inner biceps muscles.

How many reps of DB curls you should perform depends on your goals. Do four to six sets of 6-12 reps using moderate weight in order to increase bicep strength. Decrease the volume to three or four sets of 8-10 reps and increase the weight load to focus on building bicep mass. Reduce the load but increase the set volume to 12-15 reps in order to sculpt and tone your biceps.

What are the best dumbbell curl variations for isolating biceps?

Below are six of the best dumbbell curl variations that help keep your bicep workouts varied and effective.

Seated dumbbell curl: Seated dumbbell curls are a bicep exercise performed while sitting on a bench with a dumbbell in each hand. The seated dumbbell curl is a great exercise for isolating the biceps and building strength and size in the muscle.
Standing dumbbell curl: Standing dumbbell curls are a bicep exercise performed while standing with a dumbbell in each hand. The standing dumbbell curl requires a strict form, as it is easy to swing the weight, which disengages the biceps.
Alternate dumbbell curl: Alternate dumbbell curls is a bicep exercise that is performed with a dumbbell in each hand, alternating between curls on each arm. An alternating curl is performed either seating or standing. The pause between each rep per arm also taxes the forearm muscles and helps improve grip strength.
Dumbbell supinated curl: Dumbbell supinated curls are a bicep exercise performed with a dumbbell in each hand and a grip that is closer to the thumb side plates. As you curl the dumbbell, twist your wrist to the outside so that your pinkie finger is higher than your thumb. The supination motion is only a slight movement but adds an extra level of taxation on the biceps muscle.
Single dumbbell curl: Single dumbbell curls are a bicep exercise performed with one dumbbell at a time, alternating between curls on each arm. Each unlike alternate dumbbell curls, the single dumbbell corl works each arm individually.
Twisting dumbbell curl: Twisting dumbbell curls are a bicep exercise performed seated or standing, with a dumbbell in each hand. Starting with a neutral grip twisting the wrist into a palms-up position at the peak of the contraction, before twisting back as the weights are lowered.

The versatility of dumbbell curls makes them an effective and essential movement to be included in your regular biceps workouts.

2. Hammer curl

Hammer curls are an essential bicep workout that improves overall arm strength while reducing the risk of injury. Compared to standard DB curls, hammer curls are characterized by a neutral (rather than supinated) grip. This neutral grip simultaneously targets the brachioradialis while reducing exercise strain on the elbow and wrist. The tradeoff is that hammer curls do not isolate the bicep muscles, but this is an acceptable compromise for many who wish to rehabilitate or prevent elbow joint pain.

The neutral grip of the hammer curl has additional muscle activations beyond the bicep. Working the brachioradialis engages the forearm and wrist, improving stability and grip strength. Hammer curls offer similar benefits to the shoulder joint, engaging the deltoids and rotator cuff during the exercise. This staple bicep exercise focuses less on building muscle mass, and more on building overall arm strength and stability.

How to do hammer curls

Follow the four steps below to perform hammer curls correctly and safely.

Stand with your feet shoulder-width apart.
Hold a dumbbell in each hand with your palms facing toward your body.
With your arms fully extended, curl the dumbbells up towards your shoulders. Remember to keep your back straight and your elbows close to your sides.
Slowly lower the dumbbells back down to the starting position and repeat for the desired number of repetitions.

Beginners should select a lightweight load, and shoot for three or four sets of 10-15 reps each. More advanced workouts may increase load and reduce volume to focus on mass, but hammer curls are best suited to higher reps at moderate loads in order to more safely build up bicep strength and definition.

What are the best hammer curl variations for bicep strength?

Below are eight hammer curl variations to keep your biceps growing from workout to workout.

Cross-body hammer curl: The cross body hammer curl is a bicep exercise that is performed with a dumbbell in each hand, curling the weight across the body towards the opposite shoulder.
Cable hammer curl: The cable hammer curl is a curling bicep exercise performed using a cable machine with a rope or straight bar attachment. The cable presents an extra challenge as it places a constant tension on the muscle through the entirety of the movement.
Alternating hammer curl: The alternating hammer curl is a biceps exercise performed with a dumbbell in each hand, alternating between curls on each arm. Alternating the arms affords greater focus on the contraction for each curl.
Standing hammer curl: The standing hammer curl is a bicep exercise performed while holding a pair of dumbbells with a neutral grip. Standing hammer curls are the flagship movement for this curl style.
Seated hammer curl: The seated hammer curl is a bicep exercise holding a pair of dumbbells in a neutral grip. Seated hammer curls stabilize the upper body, therefore offering greater biceps isolation during the exercise.
Preacher hammer curl: The preacher hammer curl is a bicep exercise that is performed using a preacher bench. Preacher hammer curls offer further isolation of the biceps muscles delivering a more targeted and form-strict movement.
Incline hammer curl: The incline hammer curl is a bicep exercise that is performed sitting on an inclined bench with a dumbbell in each hand. The angle of incline alters the impact on the muscle, offering a range of sub-variations that target the biceps differently.
Hammer curl to press: The hammer curl to press is a bicep exercise whereby you perform a standard seated or standing hammer curl, however, before lowering the weight it is pressed overhead.

Incorporating different variations of hammer curls into your workouts can help to prevent boredom and plateauing.

3. Preacher curl

Preacher curls primarily work the short head of the biceps but also target the long head and the brachialis muscle. Preacher curls help to isolate and stretch the biceps, leading to greater muscle activation, development, and endurance. Additionally, because the exercise involves sitting on a preacher bench, it helps to stabilize the upper arm and prevent cheating or swinging during the movement.

How to do preacher curls safely

Follow the four steps outlined below to learn how to do preacher curls properly.

Sit on a preacher bench with your arms fully extended over the bench and your feet firmly planted on the ground.
Hold a barbell or dumbbell with an underhand grip
Curl the weight up towards your shoulders, keeping your elbows pressed into the bench’s pad.
Slowly lower the weight back down to the starting position and repeat for the desired number of repetitions.

Successful training of preacher curls requires disciplined dedication to maintaining good form. Consider your set finished as soon as you experience the urge to cheat with jerking motions to complete the set (technical failure). Set a goal of three or four sets of 8-12 reps using enough weight to reach technical failure without completely overloading in order to build muscle mass. Otherwise, increase volume to 15-20 reps and reduce weight to increase bicep workout endurance.

What are the best preacher curl variations for bicep development?

Below are the eleven best preacher curl variations that keep your bicep progress dynamic and productive.

Preacher curl machine: The preacher curl machine is a piece of gym equipment that works with cables or weight plates. Machine curls offer a fixed motion path, that placed maximum stress on the biceps.
Dumbbell preacher curl: The dumbbell preacher curl is a bicep exercise performed using a preacher bench with a dumbbell in each hand. Dumbbell preacher curls stabilize the upper arms focusing on a strong contraction.
EZ bar preacher curl: The EZ bar preacher curl is a bicep exercise performed using an EZ bar on a preacher bench. The EZ bar places less stress on the wrist and places greater emphasis on the outer portion of the biceps.
Barbell preacher curl: The barbell preacher curl is a bicep exercise that is performed using a barbell on a preacher bench. Barbell preacher curls train both biceps simultaneously and place greater emphasis on the inner portion of the muscle.
Cable preacher curl: The cable preacher curl is a bicep exercise performed using a cable machine and either a rope or straight bar, on a preacher bench. Cable preacher curls isolate the biceps muscles and also ensure a constant tension through all movement phases.
Single-arm preacher curl: The single-arm preacher curl is a bicep exercise that is performed with one arm at a time on a preacher bench. Single-arm preacher curls are performed with dumbbells or with a cable machine and offer a great focus on each individual arm.
Reverse preacher curl: The reverse preacher curl is a bicep exercise that is performed on a preacher bench with the palms facing downward. The reverse grip preach curl targets the brachioradialis muscle and can be effective for building overall forearm size and grip strength.
Seated preacher curl: The seated preacher curl is a bicep exercise that is performed while seated at a preacher bench. Seated preacher curls stabilize the upper body and encourage strict form throughout the movement.
Standing preacher curl: The standing preacher curl is a bicep exercise performed while standing behind a preacher bench. Standing preacher curls isolate the biceps, but also engage the core while proving a greater range of motion than seated preacher curls.
Close grip preacher curl: The close grip preacher curl is a bicep exercise performed on a preacher bench using a barbell and a closer grip spacing. The closer the grip, the more the inner bicep head gets targeted.
Incline preacher curl: The incline preacher curl is a bicep exercise that is performed on an incline bench set at around 50 degrees. The angle of an incline preacher curl is greater than that offered by the preacher bench and places a different stress on the biceps muscles.

Incorporating different variations of preacher curls into your biceps workouts can help to prevent the dreaded training plateau and keeps the gains coming.

4. Spider curl

Spider curls primarily work the long head of the biceps but also target the brachialis muscle. Spider curls provide a greater stretch and isolation to the biceps muscle during the exercise. Additionally, this bicep workout engages the wrist and elbow joints, improving grip strength. This combination of factors makes spider curls effective for honing the definition of your biceps, as well as developing real-world upper body strength for everyday activities.

Spider curls share a similar range of motion with preacher curls. However, spider curls support the entire upper body on an incline bench, further isolating the bicep muscles for increased workout efficiency. Moreover, the incline bench reduces the ability to cheat by jerking or swinging the weights, reducing the likelihood of injury.

How to do spider curls safely

Follow the below five instructions to master the proper form for spider curls.

Lie face down on an incline bench with your chest and stomach against the bench and your feet flat on the ground.
Grasp a barbell or dumbbell with an underhand grip and let your arms hang straight down towards the floor.
Keeping your elbows close to your sides and your upper arms stationary, exhale and curl the weight up towards your shoulders.
Pause briefly at the top of the movement, then inhale and slowly lower the weight back down to the starting position.
Repeat for the desired number of repetitions, then lower the weight to the floor and sit up on the bench.

Beginners should avoid overloading during spider curls and instead focus on completing one or two sets of 15 reps with a weight light enough to avoid failure. Intermediate bicep workouts can introduce working to near failure by increasing the weight, doubling the number of sets but reducing the volume to 6-8 reps.

What are the best spider curl variations to engage the biceps?

Below are three of the best spider curl variations that offer engaging training alternatives to intermediate bicep workouts.

Barbell spider curl: The barbell spider curl is a bicep exercise that is performed face down on an incline bench with a barbell held with an underhand grip. Barbell spider curls target the outer portion of the bicep.
Reverse spider curl: The reverse spider curl is performed lying face down on an incline bench using an overhand grip. The reverse spider curl is a variation that targets the brachioradialis muscle, encouraging forearm size and increased grip strength..
Single-arm spider curl: The single-arm spider curl is a dumbbell bicep exercise performed while lying facedown on an incline bench. Using an underhand grip, each arm is worked independently, allowing for greater focus on the movement and muscle contraction.

In addition to the three spider curl variants above, try adjusting the angle of your incline to bring further dimensions to your biceps workouts.

5. Reverse curl

Reverse dumbbell curls primarily work the brachioradialis muscle, which is located in the forearm and helps to flex the elbow joint, but also target the brachialis and the long head of the biceps brachii muscle to a lesser extent. Reverse dumbbell curls are performed with an overhand grip, and so help to improve grip strength and forearm development.

How to do reverse curls safely

Below are the four steps to follow in order to correctly perform reverse curls.

Stand with your feet shoulder-width apart and your back straight.
Take a barbell or dumbbell with an overhand grip.
With your arms fully extended, curl the weight up towards your shoulders, keeping your elbows stationary.
Slowly lower the weight back down to the starting position and repeat for the desired number of repetitions.

The key to successful reverse bicep curls is to select a weight that allows you to focus on form and technique without cheating to complete the set. Perform a volume of 8-12 well-controlled reps over two or three sets, increasing weight as your forearm strength improves.

What are the best reverse curl variations for bicep stability?

Below are the three best reverse dumbbell curl alternatives that improve the stability of the elbow, forearm, and wrist during bicep workouts.

Reverse barbell curl: The reverse barbell curl is a bicep exercise that is performed with a barbell using an overhand grip. This exercise targets the biceps brachii and the brachioradialis muscle.
Reverse EZ bar curl: The reverse EZ bar curl is a bicep exercise that is performed with an EZ bar using an overhand grip. EZ bar reverse curls place more emphasis on the brachioradialis muscle,
Reverse cable curl: The reverse cable curl is a bicep exercise that is performed using a cable machine with an overhand grip on a rope or straight bar. Reverse cable curls place constant stress on the muscles, making the entire movement more effective and impactful.

Incorporating different variations of reverse curls into your workouts can help to prevent boredom and plateauing while also targeting different muscle groups in the arms and shoulders.

6. Incline curl

Incline curls are a variation of the traditional dumbbell curl exercise that targets the biceps muscles in the arms. Incline curls place the arms into an extended position that primarily engages the long head of the bicep. Bicep workouts that focus on the long head are useful for building the peak of the bicep and overall definition.

Incline curls additionally engage the brachialis and brachioradialis muscles which are located on the front of the upper arm and provide stabilization for the elbow joint. Finally, incline curls engage the anterior deltoids and rotator cuff muscles, providing the secondary benefit of improved stability along the shoulder joint and spine.

Varying the angle of the incline offers a different impact on the muscles. A steeper incline places more emphasis on the outer portion of the biceps muscles. On the other hand, a lower incline places greater emphasis on the inner portion of the biceps muscles.

How to do incline curls safely

Follow the four steps below to learn how to do incline curls to maximum effect.

Sit on an incline bench with your back against the bench and your feet flat on the ground.
Hold a dumbbell in each hand with your palms facing forward and your arms fully extended.
With your elbows close to your sides, curl the dumbbells up towards your shoulders, keeping your wrists straight. Focus on performing a strong contraction.
Slowly lower the dumbbells back down to the starting position and repeat for the desired number of repetitions.

Incline curls excel at muscle growth, and lend themselves to moderately high volume and weight. Increase the peak of your bicep by doing 8-12 reps over three or four sets to near failure. Beginners should select a more moderate weight and slowly work up to higher-intensity bicep workouts.

What are the best incline curl variations for bulging biceps?

Below are five incline curl variations to help you achieve bulging, highly defined biceps.

Incline dumbbell curl: The incline dumbbell curl is a bicep exercise that is performed seated on an incline bench with a dumbbell in each hand and an underhand grip. This exercise targets the upper bicep head.
Prone incline dumbbell curl: The prone incline dumbbell curl is a bicep exercise performed while lying prone on an incline bench with an underhand grip. Prone incline curls offer a challenging range of motion and stretch to the muscles.
Incline cable curl: The incline cable curl is a bicep exercise that is performed on a cable stack with a rope or straight bar attachment while sitting on an incline bench. Incline cable curls place constant stress on the muscles through the movement.
Incline barbell curl: The incline barbell curl is a bicep exercise that is performed lying prone on an incline bench. Incline barbell curls enforce strict form and offer a large range of motion. Varying the degree of inline is another way to add extra depth and variation to your biceps workouts.
Reverse incline curl: The reverse incline curl is a bicep exercise that is performed on an incline bench holding a pair of dumbbells with an overhand grip. Reverse incline curls target the outer portion of the biceps and the forearm.

Variation is key with biceps workouts, and incorporating different inclines helps to maximize your gains and prevent boredom or plateaus.

7. Zottman curl

Zottman curls are a balanced biceps exercise that works multiple muscles in the arms. The Zottman curl utilizes a rotating wrist motion that allows you to work out both the long and short heads of the biceps, the brachialis muscle, and the brachioradialis muscle.

Zottman curls work different muscles as you move through the exercise. The pronated grip during the lowering portion of the movement places more emphasis on the forearm muscles, while the supinated grip during the lifting portion of the movement targets the biceps and brachialis muscles.

How to do Zottman curls safely

Follow the below four steps to learn how to perform Zottman curls safely.

Stand with your feet shoulder-width apart and hold a dumbbell in each hand with your palms facing each other, and your arms fully extended at your sides.
Keeping your elbows close to your sides, exhale and curl the dumbbells towards your shoulders, rotating your wrists so that your palms are facing up.
Pause briefly at the top of the movement, then inhale and rotate your wrists so that your palms are facing down.
Keeping your elbows close to your sides, slowly lower the dumbbells back down to the starting position.

Under heavier loads, Zottman curls excel at building bicep and forearm size. However, this versatile exercise also makes it worthwhile to reduce weight to focus on building grip strength. Beginner bicep workouts should select light, controllable weights and perform 10-15 reps over three or four sets in order to focus on learning the movement. Increase the dumbbell weight as your technique improves, and reduce the volume to 6-8 reps over the same amount of sets.

What are the best Zottman curl variations for long and short heads?

Below are four of the best Zottman curl variations that further increase the versatility of your bicep workouts.

Inverse Zottman curl: The inverse Zottman curl is a bicep exercise that is performed with a dumbbell in each hand, curling the weight with a supinated grip and then lowering it with a pronated grip.
Seated Zottman curl: The seated Zottman curl is a bicep exercise that is performed with a dumbbell in each hand while seated on an upright bench. Seated Zottman curls have the same degree of wrist rotation but being seated stabilizes the upper body making the movement stricter.
Standing Zottman curl: The standing Zottman curl is a bicep exercise that is performed with a dumbbell in each hand while standing. Standing Zottman curls work the core while also engaging the shoulders and back, creating a more challenging and taxing biceps exercise.
Incline Zottman curl: The incline Zottman curl is a bicep exercise performed seated on an incline bench with dumbbells held in a neutral grip. Performing incline Zottman curls affords a greater range of motion, and can be further adjusted through incline degree variations.

Including different variations of the Zottman curl into your biceps workouts help to keep your gym sessions engaging and prevalent stagnation.

8. Concentration curl

Concentration curls are a popular exercise that targets the muscles in the upper arm. Concentration curls primarily work the short head but also engage the brachialis muscle to a lesser extent. The focus of this exercise on the short head makes it an effective choice for building bicep width. The secondary engagement of the brachialis provides further benefits to elbow stability and grip strength. The main benefit of the concentration curl is that it builds real-world strength and enables you to perform other bicep workouts with greater control and safety.

How to do concentration curls safely

Follow the below four steps to perform concentration curls correctly and to get the most benefit from the movement.

Sit on a bench with your legs spread apart and hold a dumbbell in one hand.
Rest your elbow on the inside of your thigh and extend your arm fully.
With your palm facing up, curl the dumbbell up towards your shoulder, keeping your elbow stationary against your leg. Focus on getting a strong muscle contraction throughout the curl.
Slowly lower the dumbbell back down to the starting position and repeat for the desired number of repetitions.

Concentration curls require you to alternate working on a single arm at a time. A single rep is completed after both arms have completed the full range of motion once each. Aim for two or three sets of 8-12 reps each, focusing primarily on maintaining good form rather than pushing to fail.

What are the best concentration curl variations for the upper arm?

Below are three concentration curl variations utilizing alternative grips and equipment targeting the upper arm muscles.

Dumbbell concentration curl: The dumbbell concentration curl is a bicep exercise that is performed seated, with the elbow of the lifting arm resting on the inside of the thigh. Dumbbell concentration curls target the biceps in isolation and focus on maximizing the contraction and maintaining strict form.
Cable concentration curl: The cable concentration curl is a bicep exercise that is performed using a cable machine with a single-handle attachment. Cable concentration curls provide sustained pressure on the muscle making the exercise more challenging and rewarding.
Reverse grip concentration curl: The reverse grip concentration curl is a bicep exercise that works the biceps in isolation. Using a reverse, or pronated grip, changes the stress on the biceps and also activates the brachioradialis muscle in the forearm.

9. Drag curl

Drag curls feature a unique range of motion that primarily targets the long head of the biceps. Drag curl workouts typically utilize a barbell, gripping the bar with an underhand grip, and dragging the bar up your torso to complete the movement. This is a high-intensity bicep workout ideal for building bicep mass. However, the dragging motion reduces shoulder strain compared to standard bicep curls, making it an effective exercise for those with some shoulder injuries. Secondary engagement occurs in the brachialis and brachioradialis as well, contributing to the overall utility of the drag curl for developing a shredded arm aesthetic.

How to do drag curls safely

The four steps below outline how to perform drag curls safely and effectively.

Stand with your feet shoulder-width apart and hold a barbell or dumbbells with an underhand grip, keeping your hands shoulder-width apart.
Rest the barbell or dumbbells against your thighs, keeping them in contact with your body throughout the movement.
Keeping your elbows close to your sides and your upper arms stationary, exhale and drag the barbell or dumbbells up towards your chest, keeping them in contact with your body.
Pause briefly at the top of the movement, then inhale and slowly lower the barbell or dumbbells back down to the starting position, keeping them in contact with your body.

Drag curls are a challenging exercise that slots into the middle of your biceps workouts, taxing your arms once they are already starting to tire. For this reason, it is especially important to master the technique before lifting significant amounts of weight. Beginners should do 10-12 reps over three or four sets with moderately light weight to learn the movement. Increase the weight and focus the drag curl workout to 6-8 high-intensity reps over three or four sets.

What are the best drag curl variations for intense bicep workouts?

Below are five key drag curl variations that utilize different equipment and techniques for varied bicep workout intensities.

EZ bar drag curl: The EZ bar drag curl is a bicep exercise that is performed with an EZ bar using an underhand grip. The EZ bar reduces stress on the wrist, allowing greater focus on the weight and bicep contraction.
Dumbbell drag curl: The dumbbell drag curl is a bicep exercise that is performed with a dumbbell in each hand using an underhand grip. Dumbbell drag curls allow each arm to move independently, creating better motion and more exhaustive exercises.
Cable drag curl: The cable drag curl is a bicep exercise that is performed using a cable machine with an attachment, such as a rope or straight bar. Using a cable in biceps exercises places constant tension on the muscle creating a more effective exercise.
Smith machine drag curl: The Smith machine drag curl is a bicep exercise performed on a Smith machine. Smith machine drag curls enforce a fixed range of motion, allowing you to focus on the muscle contraction.
Reverse drag curl: The reverse drag curl is performed with a barbell using an overhand grip. Switching to an overhand grip for reverse drag curls alters the focus of the movement by engaging the brachioradialis muscle in the forearm.

10. 21s Biceps curl

21s biceps curls are unique in that they are not a single exercise, but three distinct movements performed in successive sets of seven sets each, without resting in between. Each of the three sets moves through a different range of motion. The first 21s set moves through the lower range, stretching the bicep and working the short head of the biceps brachii. The second set moves through the upper range, working the brachii in a contracted position and targeting the long head. The final 21s set moves through the full range of motion of a standard bicep curl, simultaneously working the short and long heads.

21s are an efficient bicep workout that places the muscles under continuous tension, triggering hypertrophy and strength gain throughout the upper arm. The variable nature of 21s offers another major benefit in muscle confusion, which prevents your muscles from adapting to your workouts and plateauing progress. Additionally, the relatively rapid succession of sets allows you to complete a robust upper-arm workout in a short period of time.

How to do 21s curls safely

Follow the four steps to learn how to perform 21s biceps curls.

Stand with your feet shoulder-width apart and hold a barbell or dumbbells with an underhand grip, keeping your hands shoulder-width apart.
Perform seven reps of lower-range curls, curling the weight from the starting position to the halfway point of the movement where your elbows bend at 90°.
Without resting, perform seven reps of upper-range curls, curling the weight from the halfway point to the top of the movement.
Without resting, perform seven reps of full-range curls, curling the weight from the starting position to the top of the movement.

21s biceps curls are an intensive exercise that provides a complete biceps workout in and of themselves. Many bicep workout routines save 21s curls for last, using a light weight and pushing for the burn rather than bulk.

What are the best 21s curl variations for bicep hypertrophy?

Below are three great 21s biceps curls variations that further encourage muscle confusion and hypertrophy.

Barbell bicep curl 21s: The barbell bicep curl 21s is a bicep exercise that is performed with a barbell and an underhand grip. Straight barbells curl 21s tax both arms and also engage the core for stabilization.
EZ bar bicep curl 21s: The EZ bar bicep curl 21s is a bicep exercise that is performed with an EZ bar using a partial range of motion, completing seven reps from the bottom to halfway, seven reps from halfway to the top, and seven full reps. This exercise targets the biceps muscle and can be effective for building overall bicep size and strength.
Dumbbell bicep curl 21s: The dumbbell bicep curl 21s is a bicep exercise that is performed with a dumbbell in each hand using a partial range of motion, completing seven reps from the bottom to halfway, seven reps from halfway to the top, and seven full-range reps. This exercise targets the biceps muscle and can be effective for building overall bicep size and strength.

11. Barbell curl

Barbell curls are a foundational bicep exercise that targets both long and short heads of the brachii muscle. Barbell curls differ from dumbbell curls primarily in the way the bar distributes tension across both forearms simultaneously. Bicep workouts with barbells tend to utilize heavier weights and require greater body stability to maintain good form. As a result, barbell curls excel at secondary muscle activations throughout the brachioradialis, wrist flexors, anterior deltoids, rotator cuff, trapezius, rhomboids, and even the rectus abdominus and oblique core muscles. Dumbbell curls offer a greater range of motion and brachii isolation, but barbell curls foster overall upper body strength more effectively.

How to do barbell curls safely

Follow the three steps outlined below to learn how to do barbell curls.

Stand with your feet shoulder-width apart and hold a barbell with an underhand grip, keeping your hands shoulder-width apart.
Keeping your elbows close to your sides and your upper arms stationary, exhale and curl the barbell towards your shoulders, keeping your wrists straight.
Pause briefly at the top of the movement, then inhale and slowly lower the barbell back down to the starting position, keeping your wrists straight.
Repeat for the desired number of repetitions, maintaining proper form throughout the movement.

Barbell curls are usually the heaviest movement in biceps workouts and are often performed early on in standard routines. There are many barbell curl variations and sets, but generally speaking, you should set a goal to complete 8-12 reps at the high end of your comfortable load range. Train to fail each set, and try to complete at least two or three sets.

What are the best barbell curl variations for bicep gains?

Below are six highly effective variations of the classic barbell curls for building bicep mass.

Standing barbell curl: The standing barbell curl is a bicep exercise that is performed with a barbell using an underhand grip, curling the weight up towards the shoulders while keeping the elbows close to the torso.
Reverse barbell curl: The reverse barbell curl is a bicep exercise that is performed with a barbell using an overhand grip, targeting the brachioradialis muscle of the forearm.
Barbell drag curl: The barbell drag curl is a bicep exercise that is performed with a barbell using an underhand grip and dragging the barbell up the body targeting the lower bicep head.
Barbell cheat curl: The barbell cheat curl is a bicep exercise that is performed with a barbell using an underhand grip. Barbell cheat curls use a small swing to gain momentum to enable a heavier lift. Cheat curls should be used sparingly and with caution.
Wide grip barbell curl: The wide grip barbell curl is a bicep exercise that is performed with a barbell with a grip greater than shoulder width. Wide grip barbell curls target the outer bicep head.
Close grip barbell curl: The close grip barbell curl is a bicep exercise that is performed with a barbell using a grip less than shoulder-width. The closer the grip, the more the inner portion of the bicep is engaged.

Barbell curl variations target the biceps in different ways to maximize your gains and prevent boredom or training plateaus.

12. Cable curl

Cable curls primarily work the long head of the biceps, with additional engagement through the brachialis and brachioradialis muscles. The core difference between cable curls and other free weight biceps exercises is that cables provide a constant tension on the muscle during both the ascending and descending potions of the movement.

How to do cable curls safely

The four steps outlined below explain how to perform cable curls safely.

Stand facing a cable machine with a straight bar or rope attachment.
Hold the bar or rope with an underhand grip.
Curl the weight up towards your shoulders, keeping your elbows stationary.
Slowly lower the weight back down to the starting position and repeat for the desired number of repetitions.

The constant tension on the biceps during cable curls helps enforce stricter form, and makes it hard to jerk the weight. You should select a weight that is sufficiently heavy to drive your last set to near failure. There are as many recommendations for volume as there are variations, but beginners can safely begin cable curl workouts with 10-12 reps over three sets. Utilizing progressive overload prevents plateauing and develops greater mass and strength.

What are the best cable curl variations for upper arm strength?

Below are ten cable curl variations to ensure your upper arms are constantly surprised and engaged during your bicep workouts.

Cable hammer curl: The cable hammer curl is a bicep exercise that is performed using a cable machine using a rope attachment and a neutral grip. Cable hammer curls target the biceps and brachioradialis muscles.
Single-arm cable curl: The single-arm cable curl is a bicep exercise that is performed using a cable machine with a handle attachment. Single-arm cable curls work each arm individually allowing for a greater focus and nullifying any strength imbalances.
Facing away cable curl: The facing away cable curl is a bicep exercise that is performed using a cable machine with a rope or straight bar attachment. Facing away cable curls offer a greater stretch and range of motion.
High cable curl: The high cable curl is a bicep exercise that is performed using a cable machine with a straight bar or single handle attachment set around shoulder height. High cable curls or overhead cable curls, alter the angle of the movement and engage the upper portion of the biceps.
Behind-the-back cable curl: The behind-the-back cable curl, also known as the Bayesian cable curl, is a bicep exercise that is performed using a cable machine with a handle attachment. For behind-the-back curls, the elbow is extended back and helps stationary as the curl moves in line with the upper body.
EZ bar cable curl: The EZ bar cable curl is a bicep exercise that is performed using a cable machine with an EZ bar attachment. The cambered grip of an EZ bar cable curl offers a more natural wrist position.
Straight bar cable curl: The straight bar cable curl is a bicep exercise that is performed using a cable machine with a straight bar attachment. The constant tension offered by straight bar cable curls keeps the biceps engaged through the entire movement.
Lying cable curl: The lying cable curl is a bicep exercise that is performed using a cable machine with a straight bar attachment. Lying cable curls are performed lying on a flat bench and offer a great stretch while enforcing stricter form to isolate the bicep muscles.

Cable curls are a great biceps exercise to include in your workout, as the stress they place on the muscles is a great way to spur extra growth and keep your workouts varied.

13. Bent over row

Bent over rows primarily work the muscles of the back, including the lats, rhomboids, and traps. However, the biceps play a secondary role in the exercise pulling the weight towards the body during the rowing motion. The biceps work as synergists, or helper muscles, in the movement, assisting the primary muscles of the back in completing the exercise.

How to do bent over rows safely

Follow the four steps outlined below to perform barbell bent over rows as a biceps exercise.

Stand with your feet shoulder-width apart and grasp a barbell with an underhand grip that is slightly wider than shoulder-width. The underhand grip places more focus on the bicep.
Bend your knees slightly and hinge forward at the hips, keeping your back straight and your head in a neutral position.
With your arms fully extended, pull the barbell towards your body, keeping your elbows close to your sides and squeezing your shoulder blades together.
Pause briefly at the top of the movement, then slowly lower the weight back down to the starting position and repeat for the desired number of repetitions.

Bent over rows are primarily known as a back exercise, but supinating your grip places more focus on the biceps. Beginners should focus on maintaining a solid hip hinge, and perform up to 10 reps over three sets with a light weight to learn the movement. Increase the weight and decrease volume to 6-8 reps (leaving two reps in the tank) in order to increase muscle mass throughout the upper arms and back.

What are the best bent over row variations for bicep mass?

Below are the six best bent over row variations and alternatives to build bicep mass.

Inverted row: The inverted row is a bodyweight exercise performed with a bar or suspension trainer, lying on your back and pulling your body up towards the bar with an overhand grip.
Pendlay row: The Pendlay row is a barbell exercise performed with a flat back, pulling the weight from the ground to the chest with an overhand grip and keeping the elbows close to the torso.
Dumbbell bent over row: The dumbbell bent over row is a unilateral exercise performed with a dumbbell in each hand, hinged forward at the hips and pulling the weights towards the chest with an overhand grip.
Smith machine bent over row: The Smith machine bent over row is a barbell exercise that mimics the Pendlay row, while the Smith machine enforces a fixed movement path allowing for a better mind-muscle connection.
Bent-over cable row: The bent-over cable row is a cable machine exercise performed with a rope or straight bar. Cable exercises benefit from constant tension through the movement which increases muscle engagement and drives better results.
Reverse grip bent over row: The reverse grip bent over row is a barbell exercise that mimics the Pedlay row, but with a supinated grip which places greater stress on the bicep muscles while continuing to work the muscles of the upper back.

14. Chin-up

Chin-ups are an efficient exercise for building bicep muscles (as well as your shoulders and core). During a chin-up, the palms are facing toward the body, which places the biceps in a mechanically advantageous position. As you pull yourself up towards the bar, the biceps contract to flex the elbow joint, which is the primary movement of the exercise. Additionally, the biceps work to stabilize the shoulder joint during the movement, helping to prevent injury and allowing for a more efficient pull-up motion.

How to do chin-ups safely

Follow the below five steps in order to perform chin-ups safely and with good form.

Grasp the bar with a firm grip and hang from the bar with your arms fully extended.
Keep your core engaged and your feet crossed behind you.
Pull your body up towards the bar by flexing your elbows and squeezing your biceps.
Keep your elbows close to your sides and your shoulders down and back.
Pause briefly at the top of the movement, then slowly lower your body back down to the starting position.

Chin-ups can be performed both in and out of the gym, and offer the added bonus of providing a full upper-body workout. Beginners having difficulty with chin-ups can gradually work their way up using the same strategy as pull-ups by doing dead hangs, shoulder shrugs, and negative chin-ups. Once your upper body strength is sufficient to perform a standard chin-up, aim to complete three or four sets of 6-12 reps, giving yourself several minutes of rest in between.

What are the best chin-up variations for strong biceps?

Below are six chip-up variations that keep your muscles growing and help you avoid stagnation.

Weighted chin-ups: Weighted chin-ups are a variation of the chin-up exercise that involves adding additional weight to the exercise, typically through the use of a weight belt or weighted vest.
Assisted chin-ups: Assisted chin-ups use a machine or resistance band to provide assistance in completing the movement. Assisted chin-ups are great to add at the end of a workout, or for those who are unable to perform unassisted chin-ups.
Neutral grip chin-up: The neutral grip chin-up is a chin-up exercise performed with the palms facing each other. This exercise targets the biceps, as well as the upper back muscles.
Wide grip chin-up: The wide grip chin-up is a variation of the chin-up exercise that involves using a grip wider than shoulder-width. This exercise targets the biceps, as well as the back muscles, and helps create a wide back and compliments bicep growth.
Close grip chin-up: The close grip chin-up is a variation of the chin-up exercise that involves using a grip closer to shoulder width. Close grip chin-ups work the biceps thanks to the supinated grip.
Negative chin-ups: Negative chin-ups are a chin-up variation that focuses on the eccentric, or lowering, phase of the movement. By lowering as slowly as possible, you create a high static tension on the muscles, taxing them in a different way, and encouraging growth.

What are the bicep muscles?

The bicep muscles are a group of muscles located on the front of the upper arm, consisting of two heads: the long head and the short head. The long head of the bicep originates from the shoulder blade, while the short head originates from the shoulder joint. Both heads of the bicep merge together and attach to the radius bone in the forearm.

The primary function of the bicep muscles is to flex the elbow joint and rotate the forearm. Additionally, the biceps also play a role in stabilizing the shoulder joint. Bicep workouts typically target either the long or short head, but may also target both simultaneously. Additionally, many bicep exercises such as the Zottman curl work out adjacent muscles such as the brachioradialis and wrist extensors.

Training your biceps has three core primary benefits. Firstly, strengthening the biceps improves your overall arm development and achieves a more defined and aesthetically pleasing look. Secondly, strengthening the biceps improves your grip strength, which can have a positive impact on your overall athletic performance. Finally, training your biceps can also help reduce the risk of injury, as stronger muscles can better support and protect the joints and bones in your arms.

Biceps workouts are an important part of any gym routine. Whether you train them alone or in combination with other muscles, make sure you train the long and short heads equally.

What are the best long-head exercises?

The best long-head exercises are biceps exercises that specifically target the long-head muscle. Long head exercises play an important part in your biceps workouts. The long-head muscle is responsible for the pronounced “peak” in your biceps.

Below are four of the best long-head biceps exercises that will help you make great gains in the gym.

Incline dumbbell curls: By performing incline dumbbell curls, you can target the long-head muscle and achieve a more pronounced peak in your biceps.
Spider curls: Spider curls are an isolation exercise that targets the long head of the biceps through a single-arm movement, allowing for greater control and focus on the muscle squeeze at the peak of the movement. .
Overhead Cable Curls: This exercise uses a cable machine to provide constant tension throughout the movement, targeting the long head of the biceps.
Hammer curls: Hammer curls target the brachialis muscle, beneath the biceps and contribute to overall arm thickness, while also engaging the long head of the biceps.

Incorporating long-head biceps exercises into your workout routine provides three key benefits. Firstly, targeting the long head of the bicep achieves a more pronounced peak in your biceps. Secondly, training the long head enhances the overall definition of your arms. Finally, training the long-head biceps helps cultivate healthy lifestyle habits. Regular biceps workouts help promote a healthier lifestyle, while also reducing your risk of injury, and contribute to better self-confidence.

What are the best short-head exercises?

The best short-head exercises are those that specifically target the short-head muscle of the biceps. By incorporating these short-head exercises into your workout routine, you can increase the overall thickness and width of your biceps.

Here are four of the best short-head biceps exercises:

Preacher curls: Preacher curls target the short head of the biceps by isolating the muscle and enforcing strict form throughout the movement.
Concentration curls: Concentration curls isolate the short-head bicep muscle, allowing for greater focus and control over the squeeze at the peak of the movement.
Reverse curls: Reverse curls target the brachioradialis muscle, which lies adjacent to the biceps and contributes to overall arm thickness, while also engaging the short head of the biceps.
Close-grip chin-ups: Close-grip chin-ups engage the biceps and back muscles. The closer the grip the more the movement emphasizes the short head of the biceps.

Incorporating short-head exercises into your biceps workouts help to ensure you build a well-rounded physique. Targeting all of the muscles in the biceps and forearm help sculpt a physique that is balanced and aesthetically pleasing.

What are the health benefits of biceps workouts?

Below are the five primary health benefits of regular biceps workouts.

Improved functional strength: Strong biceps help you perform everyday tasks with greater ease and efficiency, such as lifting and carrying objects.
Reduced risk of injury: Strengthening your biceps, helps prevent injuries to your arms and shoulders, as well as improve your overall posture.
Increased muscle definition: Biceps workouts increase the size and definition of your arm muscles, resulting in a more aesthetically pleasing appearance.
Enhanced athletic performance: Strong biceps improve your performance in a range of physical activities and sports.
Improved mental health: Biceps workouts can be a great way to boost your mood and improve overall physical and emotional well-being.

Incorporating biceps workouts into your fitness routine has proven to improve mental health by reducing stress, anxiety, and depression. By improving your functional strength with regular biceps workouts, you stand to achieve a greater sense of overall wellness.

How does changing grip position impact biceps exercises?

Changing your grip position impacts biceps exercises by altering the angle of the exercise, thus targeting different parts of the biceps muscle. Understanding how grip position impacts biceps exercises helps you to optimize your workouts and achieve better results.

Below are four ways changing grip position impacts biceps exercises.

Emphasizes different parts of the biceps: Changing your grip position shifts the emphasis of the exercise to different parts of the biceps muscle. Choosing a wider grip targets the outer portion of the biceps, while a closer grip targets the inner portion.
Increases range of motion: Changing your grip position alters the range of motion of the exercise, which results in differing muscle taxation, allowing you to focus on specific parts of the biceps while improving overall muscle development and flexibility.
Reduces strain on the wrists: Certain grip positions, such as a neutral grip, can help reduce strain on the wrists and forearms, making the exercise more comfortable and less prone to injury. The cambered grip of EZ Curl bars offers the most wrist-protective grip.
Provides variety: Incorporating different grip positions into your biceps workout routine helps prevent boredom and training plateaus, while also ensuring you target all areas of the biceps muscle.

Understanding how changing grip position impacts biceps exercises, allows you to optimize your workout routine and achieve better results.

Are there any secondary muscles targeted during a biceps workout?

Yes, there are secondary muscles targeted during a biceps workout. While biceps exercises primarily focus on the biceps muscle, they also engage a number of secondary muscles that play a supporting or stabilizing role in different movements.

Below are six secondary muscles targeted during a biceps workout:

Forearms: Many biceps exercises, such as chin-ups and pull-ups, require a strong grip, which engages the muscles in the forearms.
Shoulders: Certain biceps exercises, such as the biceps curl, require the use of the shoulder muscles as stabilizers to support the movement.
Back: Biceps exercises that involve pulling movements, such as rows and pull-downs, engage the muscles in the back as well as the biceps.
Core: Maintaining proper form during biceps exercises requires the engagement of the core muscles, which help stabilize the body and prevent injury.
Brachialis: The brachialis muscle is located underneath the biceps and is activated during many biceps exercises, particularly those that involve a neutral grip.
Brachioradialis: The brachioradialis muscle is located in the forearm and is activated during biceps exercises that involve a hammer grip or a pronated grip.

By engaging these secondary muscles during a biceps workout, you achieve a more effective workout. Incorporating exercises that target these supporting muscles helps to improve overall strength and prevent muscle imbalances.

How often should I train my biceps?

You should aim to train your biceps 1-3 times per week, depending on your training goals and intensity. Everybody responds differently to training. Seeing real growth in your biceps is less about the frequency of training and more about the style of training. Generally speaking, different styles of bicep workouts have one of two goals.

Building muscle mass and strength in your biceps requires you to train with heavier weights and lower reps.
Developing tone and shape in the biceps is done at a lower intensity with reduced weight and higher repetitions.

Biceps need time to rest and recover between workouts. Overtraining your biceps has three primary negative effects on the muscles. Firstly, muscle fatigue is a key consideration when training the biceps. Biceps exercises tear the muscle fibers, and should not be re-worked before those fibers have healed. Secondly, the risk of injury increases the more you train. When muscles are tired but pushed through workouts, the chance of suffering an injury rises considerably. Finally, overtraining leads to decreased performance, which means slower gains and less visible results.

Consideration must also be given to the rest of your training schedule, as the biceps are worked as secondary muscles in many other workouts.

What are the best biceps workouts for mass?

The best biceps workouts for mass are those that target the muscle fibers responsible for growth and hypertrophy.

Below are five of the best biceps exercises for adding mass:

Barbell curls: Barbell curls are a classic biceps exercise that helps build mass and strength in the biceps. The barbell curl allows you to lift heavy weights and overload the biceps, which is essential for muscle growth.
Dumbbell curls: Dumbbell curls are an effective mass-building biceps exercise. Using dumbbells allows you to work each arm independently, which helps correct any imbalances in strength or size between your arms.
Preacher curls: Preacher curls are a great exercise for targeting the long head of the biceps, which is responsible for the “peak” of the biceps muscle. This exercise enforces strict form meaning you get the most out of each repetition.
Hammer curls: Hammer curls are a variation of the biceps curl that targets the brachialis muscle, which is located underneath the biceps. Training the brachialis helps create a fuller-looking bicep.
Chin-ups: Chin-ups are a compound exercise that targets multiple muscle groups, including the biceps, back, and shoulders. This exercise can help build overall upper body strength and add mass to your biceps. A well-balanced upper body helps to complement your biceps development.

When training for mass, the focus should be on taxing the muscles by lifting heavy weights for fewer reps. Diet and supplementation are also important factors for building muscle mass. Eating a diet that is high in protein and calories helps provide the nutrients the body needs to build muscle. Supplements such as creatine and protein powder can also be helpful in

Do I need to train biceps and triceps together?

No, you don’t need to train your biceps and triceps together. While it is common to pair biceps and triceps exercises in a single workout, it is not necessary for achieving optimal results. What’s important is that you have a balanced training program that targets all major muscle groups to maximize gains and prevent injury.

Some people prefer to train arms in a single session. Others prefer to combine their biceps workouts with their back, as both workouts involve pulling motions. The best training program varies based on the goals of the individual, their starting fitness levels, and their available training time. Someone who only has time to train three times a week will have a different schedule from someone that trains five or six times a week.

Building a balanced and aesthetic physique means both the biceps and triceps need to be targeted. Biceps are traditionally the stronger of the two muscle groups, and as a result, require a different training frequency and intensity than the triceps in order to achieve optimal gains.

What are the best biceps workouts for men?

The best biceps workouts for men include exercises that build thick and impressive biceps. While there are no exercises that are specifically gender-oriented, men and women often have different training goals.

Below are five of the best biceps exercises for men.

Barbell curls: Barbell curls are a classic biceps exercise for men and one of the most effective ways to build overall bicep size and strength.
Chin-ups: Chin-ups are a bodyweight exercise that targets the biceps, as well as the back muscles. Chin-ups are performed using different grips, such as neutral grip, wide grip, and close grip.
Cable curls: Cable curls are a versatile biceps exercise that is performed using different attachments and angles to target the biceps from different perspectives.
Preacher curls: Preacher curls are a biceps exercise for men performed using a preacher bench with either barbells or dumbbells.
Incline curls: Incline curls are performed using an incline bench and provide a great stretch and range of motion.

The common training goals for men often center around building muscle mass and strength. Men may also focus on improving their athletic performance or achieving a certain body aesthetic. The impact of body type on biceps workouts can also vary. Ectomorphs, who tend to have a leaner body type, may need to focus on increasing their caloric intake and lifting heavier weights to add mass to their biceps. Endomorphs, who tend to carry more body fat, may need to focus on losing fat in order to reveal the muscle mass they have. Mesomorphs, who genetically predisposed to gain muscle easily.

It’s important to keep in mind that incorporating these five biceps exercises into your workout routine is just one aspect of achieving your desired results. Other factors such as nutrition, sleep, and overall fitness levels also play a crucial role in building muscle mass and strength. It’s important to listen to your body and adjust your routine as needed to avoid injury and ensure continued progress toward your goals.

Why is correct form important during biceps workouts?

Correct form is important during biceps workouts because it reduces the chance of injury and ensures you get the maximum benefit from the biceps exercises in your routine. There are three key steps that help you maintain proper form through your biceps workouts. Firstly, ensure you keep your back straight. Doing so minimizes the risk of back injuries. Secondly, keep your elbows close to your sides throughout the entire movement. Elbow location ensures you follow the correct range of motion and also keeps the focus of the movement on the biceps. Finally, it is important to ensure you avoid any swinging or jerking motions. Swinging your body or jerking the weight lessens the tension on the muscles reducing the effectiveness of the exercise within your biceps workouts.

Focusing on a smooth movement also ensures you perform your biceps exercises with a weight that is appropriate for your strength level and gradually increase the weight as you become stronger.

What are the best biceps workouts for women?

The best biceps workouts for women include exercises that help firm and tone the biceps.

Below are the five best biceps workouts for women.

Dumbbell curls: Dumbbell curls are a simple and effective biceps exercise with multiple variations that target and tone the biceps in different ways.
Resistance band curls: Resistance band curls are low-impact exercises that are easy to perform anywhere and are great for toning and defining the biceps muscles.
Chin-ups: Chin-ups are a bodyweight exercise that targets the biceps, as well as the back muscles. Adjusting your grip position changes the muscles targeted by chin-ups.
Cable curls: Cable curls are versatile exercises that can be performed using different attachments and heights.
Preacher curls: Preacher curls are performed using a preacher bench and can be performed using a barbell or pair of dumbbells. Preacher curls encourage strict form and create a strong mind-muscle connection.

The common training goals for women often center on toning and shaping the body. Women may also focus on building strength, improving athletic performance. The common difference between the training goals of men and women is driven by the training style rather than the movements performed. The best biceps workouts for women often focus on lower weight and higher repetitions, to build a lean and svelt physique..

Can I train my biceps at home?

Yes, you can train your biceps at home. If you have dumbbells, resistance bands, or a pull-up bar, then you have everything you need to train your biceps at home.

Below are five effective biceps exercises well suited to home training.

Bicep curls: Hold a pair of dumbbells or resistance bands with your palms facing up, and curl the weight towards your shoulders while keeping your elbows fixed at your side.
Hammer curls: Hold a pair of dumbbells or resistance bands with your palms facing each other, and curl the weight towards your shoulders while keeping your elbows fixed at your side.
Chin-ups: Use a pull-up bar to perform chin-ups, which target your biceps along with your back muscles.
Bodyweight bicep curls: Use a towel or another fixed and stable bar you can easily grip. Loop the towel around, or grip a stable object. Lean back so your grip is supported by your grip. With should elbows fixed ahead of you, pull your body up mimicking the bicep curl movement.
Isometric bicep holds: The Isometric bicep hold is a static exercise performed with weights or body weight. Perform a curl movement, and pause at the midpoint of the upwards motion. The entire bicep should be engaged. Hold for a long count, lower, and then repeat as desired.

While training your biceps at home is a convenient and cost-effective way to get in shape, there are two important limitations to consider. Firstly, training from home means most people will have no access to heavier weights or machines. For people who are more serious about training, this means training from home is not a sustainable, long-term option. Secondly, training your biceps at home make it harder to maintain motivation and consistency as opposed to training in a gym.

Should I use barbells or dumbbells when training my biceps?

You should look to use both barbells and dumbbells when training your biceps because they offer unique benefits. Barbells and dumbbells both provide resistance that stimulates muscle growth and strength, in different ways.

Performing biceps exercises with barbells allows you to lift heavier weights and target multiple muscle groups at once. Using dumbbells for bicep exercises allows for a great range of motion and allows you to isolate your biceps more effectively. Training biceps with dumbbells allow you to work each arm independently, which helps correct muscle imbalances and improves overall body symmetry.

Incorporating both barbells and dumbbells into your bicep workouts provides a well-rounded approach to building bicep strength and mass. Incorporating different types of equipment into your biceps workouts means you target your biceps and other upper body muscles effectively while also providing variety to your workouts.

Do weight machines offer a good biceps workout?

Yes, weight machines offer a good biceps workout. Weight machines provide a stable platform that allows you to isolate and target your biceps effectively.

Incorporating weight machines into your biceps workout provides three primary benefits. Firstly, weight machines help you achieve a more controlled and stable movement, which reduces the risk of injury and improves your form. Weight machines are particularly beneficial for beginners or individuals who struggle with maintaining proper form during free weight exercises. Secondly, weight machines target your biceps effectively by providing consistent resistance throughout the movement. This helps you achieve better muscle activation and improves your overall strength and mass in your biceps. Finally, weight machines are a convenient and time-efficient way to target your biceps. Weight machines are easily adjusted to suit your fitness level and goals, allowing you to perform a variety of exercises.

Conversely, there are two core limitations to using weight machines for your biceps workouts. Firstly, weight machines do not provide the same level of stimulation for your stabilizing muscles as free weights do. The fixed range of movement limits your overall strength and stability, which impacts your ability to perform everyday activities and sports. Secondly, weight machines do not provide the same level of variety and flexibility as free weights. Performing biceps exercises with weight machines limits your ability to perform a wide range of exercises and target your biceps from different angles.

Weight machines serve an important role in biceps workouts but should be used in combination with barbells, dumbbells, and resistance bands in order to create a balanced and well-rounded training program.

14 Best Bicep Workouts: Exercises, Training, Safety, and Variations | The Workout Digest (2024)