Building bigger biceps is a goal for many fitness enthusiasts. Achieving this requires a combination of effective training techniques, understanding muscle anatomy, and applying principles backed by scientific research.
This article provides five quick, science-backed tips to help you grow your biceps efficiently.
Understand the Importance of Exercise Selection
Focus on High Muscle Activation Exercises
To grow your biceps, you need exercises that activate the biceps brachii muscle effectively. Research from the American Council on Exercise (ACE) highlights that among various biceps exercises, the concentration curl produces the highest muscle activation in the biceps compared to other popular movements (ACE, 2014). This is likely because the concentration curl isolates the biceps by stabilizing the upper arm, preventing unwanted movement and ensuring the biceps do most of the work.
Incorporate Both Incline and Preacher Curls
Incline curls and preacher curls target different parts of the biceps and surrounding muscles. A 2025 study showed that incline curls stimulate greater growth in the upper part of the biceps brachii, while preacher curls particularly enhance the brachialis and brachioradialis muscles, contributing to overall arm thickness (Menno Henselmans, 2025; Barbend, 2025). Varying exercises to hit these muscles differently leads to more balanced and fuller-looking arms.
Maximize Range of Motion and Mind-Muscle Connection
Utilize Full Range of Motion
Using a full range of motion during curls is critical for optimal muscle development. Studies demonstrate that training muscles through their entire range increases muscle thickness and strength more effectively than partial movements (Ethier, 2018). Completing the full curl—from the arm fully extended to the peak contraction—maximizes muscle fiber recruitment.
Focus on the Mind-Muscle Connection
Research shows that concentrating on the muscle being worked, rather than just moving the weight, doubles muscle growth in trained individuals (Ethier, 2018). This “mind-muscle connection” enhances muscle activation and hypertrophy by encouraging controlled and deliberate contractions, leading to better results.
Train to Muscle Fatigue Safely
Pushing your biceps to fatigue, especially to the point of momentary muscular failure, significantly stimulates muscle growth. An MIT experimental study found that training to failure increased biceps strength and size by over 30% in just one month (Walker III, 2007). However, training to failure should be balanced with proper rest to avoid overtraining and injury.
Adjust Training Volume and Frequency
Optimize Volume for Growth
Increasing training volume—total sets and reps of biceps work—generally promotes more muscle growth up to a point (Ethier, 2018). A meta-analysis by Brad Schoenfeld indicates that volume increases correlate with hypertrophy gains, but there is a threshold beyond which excessive volume may lead to diminishing returns or injury.
Avoid Overuse by Monitoring Frequency
Since biceps assist in other exercises like back pulls, be mindful of how often they are indirectly trained. Overtraining biceps by excessive direct and indirect work can hinder recovery and growth (Ethier, 2018). Aim for 2-3 focused biceps sessions per week while considering your overall training program.
Prioritize Progressive Overload and Recovery
Progressive Overload Drives Muscle Growth
Consistently increasing the weight lifted or the number of repetitions ensures muscles are regularly challenged, promoting hypertrophy. Studies consistently show progressive overload as the cornerstone of muscle development (Walker III, 2007).
Adequate Recovery is Crucial
Muscle growth occurs during recovery, not just training. Proper nutrition, sleep, and rest days allow biceps fibers to repair and grow stronger. Ignoring recovery limits progress and increases injury risk.
Summary Table of Key Takeaways
| Tip | Key Point |
|---|---|
| Exercise Selection | Use concentration, incline, and preacher curls for full biceps activation |
| Range of Motion & Mind-Muscle | Perform full curls and focus on contracting biceps consciously |
| Train to Fatigue | Safely push to muscle failure for strength and size gains |
| Volume & Frequency | Increase volume moderately; avoid overtraining from excess load |
| Progressive Overload & Recovery | Gradually increase intensity; prioritize rest and nutrition |
References
- ACE Fitness (2014). ACE Study Reveals Best Biceps Exercises. ACE Fitness Journal.
- Barbend (2025). 4 Studies to Determine the Best Biceps Exercise. Barbend.com.
- Ethier J. (2018). How to Get Bigger Biceps: 5 Mistakes You’re Probably Making. Built With Science.
- Menno Henselmans (2025). The New Science of How to Maximize Biceps Growth. MennoHenselmans.com.
- Walker III D.L. (2007). The Effects of Training the Biceps Brachii Muscle to Failure. Massachusetts Institute of Technology.
About the Author
Robbie Wild Hudson is the Editor-in-Chief of BOXROX. He grew up in the lake district of Northern England, on a steady diet of weightlifting, trail running and wild swimming. Him and his two brothers hold 4x open water swimming world records, including a 142km swim of the River Eden and a couple of whirlpool crossings inside the Arctic Circle.
He currently trains at Falcon 1 CrossFit and the Roger Gracie Academy in Bratislava.
