The biceps brachii is one of the most visible and popular muscles trained in the gym. Developing it properly not only enhances the aesthetics of the arms but also improves upper-body strength and functionality. In this article, I will present the 6 best bicep exercises that effectively support growth, along with execution tips, technique details, and suggestions for different levels of advancement.
Biceps anatomy – what you should know
The biceps, or biceps brachii, consists of two main parts – the long head and the short head. The long head runs along the outside of the arm and attaches to the supraglenoid tubercle of the scapula, while the short head runs along the inner arm, attaching to the coracoid process of the scapula. Both heads merge into a common insertion at the radial tuberosity. Together, they enable:
- Elbow flexion – the primary function of the biceps, bringing the forearm towards the arm.
- Forearm supination – rotating the forearm so that the palm faces upward (e.g. unscrewing a jar).
- Shoulder flexion – assisting in lifting the arm forward.
To develop the biceps effectively, it’s important to use exercises that engage both heads. Adjusting grips, angles, and techniques ensures balanced growth. The biceps also work with supporting muscles, such as the brachialis and brachioradialis, which should be considered in a complete arm workout.
How to train the biceps effectively
Before moving to specific exercises, remember a few principles:
- Technique comes first – proper execution minimises injury risk and ensures efficient muscle activation. Stabilise the torso and avoid swinging. Controlled movement is key.
- Progressive overload – increase weight or reps gradually to avoid stagnation. Start with a manageable weight and build intensity over time.
- Exercise variety – different angles and grips target both heads and supporting muscles, promoting fuller development.
- Time under tension (TUT) – controlled tempo, especially during the eccentric phase (lowering the weight), improves muscle activation and growth.
6 best bicep exercises
1. Barbell curls
A classic move engaging both the long and short head, allowing heavy loads for mass building.
How to do it:
- Stand tall, feet shoulder-width apart.
- Grip the barbell underhand, shoulder-width apart.
- Curl the bar toward your chest, keeping elbows close to your torso.
- Lower slowly, controlling the weight.
Tip: Avoid swinging your torso – the motion should stay controlled.
2. Dumbbell curls
Dumbbells allow each arm to work independently, helping correct muscular imbalances.
How to do it:
- Stand upright with dumbbells at your sides.
- Curl one dumbbell up, rotating the wrist so the palm faces up.
- Lower slowly and repeat with the other arm.
Tip: Alternate arms to focus on one side at a time.
3. Preacher curls
An isolating exercise perfect for shaping and defining the biceps.
How to do it:
- Sit on a preacher bench with arms resting on the pad.
- Grip a barbell or dumbbell underhand.
- Curl up, then slowly lower.
Tip: Keep elbows fixed to the pad throughout the movement.
4. Cable curls
Using a low pulley ensures constant tension on the biceps throughout the motion.
How to do it:
- Stand facing a low cable pulley, holding the handle underhand.
- Curl the handle toward your chest.
- Lower slowly, maintaining control.
Tip: Use moderate weight to focus on form.
5. Hammer curls
This variation also activates the brachioradialis, giving the arms a fuller appearance.
How to do it:
- Hold dumbbells at your sides with a neutral grip (palms facing inward).
- Curl both dumbbells toward your shoulders.
- Lower under control.
Tip: Keep wrists neutral throughout the exercise.
6. Concentration curls
One of the best isolating moves for maximum contraction.
How to do it:
- Sit on a bench, leaning slightly forward.
- Rest your elbow against your inner thigh.
- Curl the dumbbell upward, then lower slowly.
Tip: Focus on full range of motion for optimal activation.
How to include bicep exercises in your workout plan
For best results, train biceps 1–2 times per week, allowing recovery. A sample workout could be:
- Barbell curls – 4 sets of 10–12 reps
- Hammer curls – 3 sets of 10 reps
- Preacher curls – 3 sets of 12–15 reps
- Concentration curls – 2 sets of 15 reps per arm
Vary intensity, sets, and weight regularly to avoid stagnation.
Common mistakes in bicep training
- Using too much weight – recruits other muscles like shoulders instead of isolating the biceps.
- Swinging the torso – momentum reduces effectiveness.
- Neglecting the eccentric phase – lowering too quickly limits time under tension.
Summary
Building strong, aesthetic biceps requires proper technique, exercise variety, and consistency. Adding the exercises above into your routine will effectively develop the biceps brachii, no matter your experience level. Remember that true progress combines strength training with proper recovery and a protein-rich, balanced diet.
