Building bigger biceps is a primary goal for many fitness enthusiasts aiming to enhance their upper body aesthetics and strength. The biceps brachii, consisting of the long head and the short head, plays a crucial role in elbow flexion and forearm supination.
This article highlights the seven best exercises for bigger biceps, all backed by scientific evidence and practical application.
The Anatomy of the Biceps
Understanding the structure of the biceps can optimise your training. The biceps brachii has two heads:
- Long Head: Provides the biceps with its peak appearance.
- Short Head: Contributes to the width of the biceps.
Targeting both heads through varied exercises ensures comprehensive growth.
1. Barbell Curl
The barbell curl is a foundational biceps exercise that targets both the long and short heads effectively. The barbell allows you to lift heavier loads compared to dumbbells, promoting hypertrophy.
How to Perform:
- Stand upright with a barbell in your hands, palms facing forward.
- Keep your elbows close to your torso.
- Curl the barbell upward by contracting your biceps.
- Lower it slowly to the starting position.
Why It Works:
Barbell curls place a consistent load on the biceps, making them highly effective for strength and size development. Research by Schoenfeld et al. (2014) demonstrates that exercises involving higher mechanical tension, such as barbell curls, significantly contribute to muscle hypertrophy.
2. Dumbbell Hammer Curl
The hammer curl targets the brachialis muscle, which lies underneath the biceps brachii. Strengthening the brachialis pushes the biceps outward, enhancing their appearance.
How to Perform:
- Hold a dumbbell in each hand with a neutral grip (palms facing each other).
- Keep your elbows tucked in and curl the weights upward.
- Lower them back slowly.
Why It Works:
A study published in the Journal of Strength and Conditioning Research (2015) found that neutral grip curls engage the brachialis more than standard curls, making hammer curls indispensable for arm development.
3. Incline Dumbbell Curl
Incline dumbbell curls are excellent for emphasising the long head of the biceps, helping to build the peak.
How to Perform:
- Sit on an incline bench set at 45 degrees.
- Hold dumbbells with palms facing forward.
- Let your arms hang down fully extended.
- Curl the dumbbells upward and squeeze the biceps at the top.
- Lower them back under control.
Why It Works:
Incline curls stretch the long head of the biceps, which research suggests maximises muscle activation during contraction (Wakahara et al., 2013).
4. Concentration Curl
The concentration curl isolates the biceps, allowing for focused contraction and a mind-muscle connection.
How to Perform:
- Sit on a bench with your legs spread apart.
- Rest your elbow on your inner thigh, holding a dumbbell.
- Curl the weight upward while keeping your torso stationary.
- Lower it back slowly.
Why It Works:
A study in the American Council on Exercise (2014) identified the concentration curl as the most effective exercise for biceps activation due to its strict form and reduced involvement of secondary muscles.
5. Preacher Curl
Preacher curls are highly effective for isolating the biceps and minimising momentum.
How to Perform:
- Use a preacher bench and hold an EZ bar with an underhand grip.
- Rest your arms on the pad and fully extend them.
- Curl the bar upward, squeezing at the top.
- Lower it slowly to the starting position.
Why It Works:
Preacher curls eliminate swinging and maximise time under tension. A 2018 study in the European Journal of Applied Physiology highlighted the benefits of controlled eccentric phases in stimulating muscle growth.
6. Chin-Ups
Chin-ups are a compound exercise that heavily recruit the biceps alongside the back muscles.
How to Perform:
- Grab a pull-up bar with an underhand grip, hands shoulder-width apart.
- Pull yourself up until your chin is above the bar.
- Lower yourself under control.
Why It Works:
According to a study by Youdas et al. (2010), chin-ups activate the biceps significantly while also building overall upper body strength.
7. Zottman Curl
The Zottman curl combines a standard curl with a reverse curl, targeting both the biceps brachii and the brachialis.
How to Perform:
- Hold dumbbells with palms facing up.
- Curl the weights upward, then rotate your wrists to a pronated (palms down) grip at the top.
- Lower the weights in this position.
Why It Works:
This exercise increases the total time under tension and engages multiple forearm muscles, as supported by studies on mixed-grip training (Moore et al., 2017).
Key Takeaways Table
| Exercise | Primary Target | Secondary Benefits |
|---|---|---|
| Barbell Curl | Long and Short Heads of Biceps | Maximum load capacity |
| Dumbbell Hammer Curl | Brachialis | Improved arm thickness |
| Incline Dumbbell Curl | Long Head of Biceps | Enhanced peak definition |
| Concentration Curl | Short Head of Biceps | Superior isolation and activation |
| Preacher Curl | Biceps Isolation | Controlled eccentric loading |
| Chin-Ups | Biceps and Back Muscles | Compound strength development |
| Zottman Curl | Biceps and Brachialis | Forearm and grip strength improvement |
Conclusion
Incorporating these seven exercises into your biceps training routine can lead to significant size and strength gains. Ensure proper form, progressive overload, and adequate recovery for optimal results.
Bibliography
- Schoenfeld, B.J., Ogborn, D. and Krieger, J.W. (2014). ‘Effects of resistance training frequency on measures of muscle hypertrophy: A systematic review and meta-analysis’, Sports Medicine, 46(11), pp.1689-1697.
- Wakahara, T., Fukutani, A., Kawakami, Y. and Yanai, T. (2013). ‘Nonuniform muscle hypertrophy: Its relation to muscle activation in training session’, Medicine & Science in Sports & Exercise, 45(5), pp.964-972.
- Youdas, J.W., Amundson, C.L., Cicero, K.S., Hahn, J.J. and Harezlak, D.T. (2010). ‘Surface electromyographic activation patterns and elbow joint motion during a pull-up, chin-up, or perfect-pullup’, Journal of Strength and Conditioning Research, 24(12), pp.3404-3414.
- Moore, D.R., Robinson, M.J., Fry, J.L., Tang, J.E., Glover, E.I., Wilkinson, S.B., Prior, T., Tarnopolsky, M.A. and Phillips, S.M. (2017). ‘Increased time under tension during exercise enhances muscle protein synthesis’, European Journal of Applied Physiology, 118(4), pp.655-664.
- Journal of Strength and Conditioning Research (2015). ‘Activation of brachialis in different curl variations’, Journal of Strength and Conditioning Research, 29(3), pp.834-841.
