The biceps are one of the most popular muscles to train, and for good reason. Strong biceps help you pull and lift, and they make your arms look bigger. Here’s how your biceps work and the 9 best exercises to build them.
Quick answer: The best bicep exercises are barbell curls, dumbbell curls, preacher curls, hammer curls, incline curls and chin-ups. Do 2 to 3 exercises, for 3 sets of 8 to 12 reps, twice a week, and add weight or reps over time.
Your Bicep Muscles
Short Head
The inner part of the biceps. It adds thickness when you look at your arm from the front, and works hardest when your elbows are in front of your body, like in preacher curls.
Long Head
The outer part of the biceps, which creates the “peak”. It’s stretched most when your arms are behind your body, like in incline curls.
Brachialis
A muscle underneath the biceps. When it grows, it pushes the biceps up and makes your arm look thicker. Hammer curls train it well.
9 Best Bicep Exercises
1. Barbell Curl (Straight or EZ Bar)
Lets you lift the most weight.
- Hold the bar with palms facing up at shoulder width.
- Curl it up without swinging and lower slowly.
2. Alternating Dumbbell Curl
Lets you turn your palms up for a stronger squeeze.
- Curl one dumbbell at a time, turning your palm up as you lift.
3. Preacher Curl
Stops swinging and targets the short head.
- Rest your upper arms on the preacher pad and curl the weight up, then lower slowly.
4. Hammer Curl
Builds the brachialis and forearms.
- Hold dumbbells with palms facing each other and curl up.
5. Concentration Curl
Isolates one arm at a time.
- Brace your upper arm on your inner thigh and curl the dumbbell up.
6. Incline Dumbbell Curl
Stretches the long head for a better peak.
- Lie back on an incline bench with arms hanging and curl the dumbbells up.
7. Overhead Cable Curl
Trains the biceps with your arms raised.
- Stand between two high pulleys and curl the handles towards your head.
8. Chin-Ups
A bodyweight exercise that works your biceps and back together.
- Hang from a bar with palms facing you and pull your chin over the bar, then lower slowly.
9. Cable Bicep Curl
Keeps constant tension.
- Curl a bar on a low pulley up to your chest and lower slowly.
Sample Bicep Workout
| Exercise | Sets | Reps |
|---|---|---|
| Barbell Curl | 3 | 8 to 10 |
| Incline Dumbbell Curl | 3 | 10 to 12 |
| Preacher Curl | 2 | 10 to 12 |
| Hammer Curl | 3 | 10 to 12 |
Frequently Asked Questions
How often should I train biceps?
Twice a week is enough for most people. Your biceps also work during pull-ups and rows.
How do I get a bigger bicep peak?
Peak shape is partly genetic, but long head exercises like incline curls and keeping your body fat lower help it show.
Should I train biceps with back or triceps?
Both work well. Training them after back is efficient, while pairing them with triceps creates a dedicated arm day.
The Bottom Line
For bigger biceps, train all three areas: the short head, the long head and the brachialis. Combine barbell or dumbbell curls with preacher, incline and hammer curls, train twice a week, and keep adding weight or reps over time.
This article is for general information only. If you have an injury or a medical condition, are pregnant, or are new to exercise, please check with your doctor before starting a new workout or diet plan.
Sources
- World Health Organization: Physical activity
- International Society of Sports Nutrition position stand: protein and exercise (2017)
About the Author: Nikilesh Srinivasan
Nikilesh Srinivasan has been in the fitness industry for more than 6 years and has trained many people, from complete beginners to regular gym-goers. He writes practical workout and nutrition guides based on that experience, checked against trusted research.
