7 Best Exercises for Men to Add More Muscle Mass to Your Biceps

Building bigger biceps is one of the most common goals for men looking to enhance their physique and strength. The biceps brachii, commonly referred to as the biceps, are a two-headed muscle located on the upper arm. They play a key role in both arm movement and stability.

A well-developed bicep not only improves aesthetics but also contributes to overall upper body strength. To maximise muscle growth (hypertrophy), it’s essential to target the biceps with exercises that stimulate them effectively and consistently. This article outlines the seven best exercises for men to build bicep mass, providing science-backed reasoning behind each choice.

Understanding Muscle Growth

Before diving into the exercises, it’s essential to understand how muscles grow. The process of hypertrophy is primarily driven by two mechanisms: mechanical tension and muscle damage.

Mechanical tension refers to the stress placed on a muscle during contraction, while muscle damage occurs when muscle fibres are broken down and repaired stronger during recovery. To maximise biceps growth, exercises should focus on creating mechanical tension, muscle damage, and metabolic stress. Additionally, incorporating progressive overload—gradually increasing the resistance used over time—ensures continued muscle growth.

Barbell Curl: The Foundation for Bicep Growth

Why It Works

The barbell curl is a classic and fundamental movement for bicep growth. It places direct tension on the biceps and allows for significant loading, making it one of the best mass-building exercises.

A study published in the Journal of Strength and Conditioning Research found that exercises involving heavier loads, such as barbell curls, are highly effective for stimulating muscle hypertrophy in the biceps . The barbell curl primarily targets the biceps brachii but also activates the brachialis and brachioradialis to a lesser extent.

How to Perform

1. Stand with feet shoulder-width apart, holding a barbell with an underhand grip (palms facing up).
2. Keep your elbows close to your torso and your upper arms stationary throughout the movement.
3. Curl the barbell upwards by flexing your elbows while contracting your biceps. Avoid swinging or using momentum.
4. Lower the barbell slowly back to the starting position.

Tips for Maximum Effectiveness

• Use a full range of motion for optimal muscle engagement.
• Start with a weight that allows you to perform 8-12 repetitions with good form, and gradually increase the load as you progress.
• Focus on a slow eccentric (lowering) phase to increase muscle damage and stimulate growth.

Dumbbell Hammer Curl: Building Both Biceps and Forearms

Why It Works

The dumbbell hammer curl is an effective exercise for hitting both the biceps brachii and the brachialis, a muscle located beneath the biceps.

A study published in Physiology Reports demonstrated that training the brachialis can significantly enhance the overall size and strength of the upper arm. This exercise also engages the brachioradialis, contributing to forearm development, making it a great choice for overall arm hypertrophy.

How to Perform

1. Stand with a dumbbell in each hand, palms facing your body in a neutral grip.
2. Keep your elbows close to your torso and your upper arms stationary.
3. Curl the dumbbells upwards while maintaining the neutral grip (palms facing each other).
4. Lower the dumbbells slowly to the starting position.

Tips for Maximum Effectiveness

• Focus on controlled movements to engage the brachialis and biceps effectively.
• Keep your wrists neutral and avoid rotating them during the movement.
• Aim for 3-4 sets of 8-12 repetitions, increasing the weight as you build strength.

Concentration Curl: Isolating the Biceps

Why It Works

The concentration curl is an isolation exercise that puts maximum tension on the biceps throughout the movement. Research published in The American Journal of Sports Medicine found that isolation exercises can lead to increased muscle activation, especially in smaller muscle groups like the biceps . By eliminating the involvement of other muscles, the concentration curl ensures that the biceps do the majority of the work, leading to greater muscle growth.

How to Perform

1. Sit on a bench with your legs spread. Hold a dumbbell in one hand and rest your elbow on the inside of your thigh.
2. Curl the dumbbell upwards by flexing your elbow, focusing on squeezing the biceps at the top of the movement.
3. Lower the dumbbell back down slowly.
4. Repeat on the other arm.

Tips for Maximum Effectiveness

• Perform the exercise slowly to maximise time under tension.
• Avoid using momentum; focus on using only your biceps to lift the weight.
• Perform 3-4 sets of 10-12 repetitions for each arm.

Preacher Curl: Emphasising the Stretch

Why It Works

The preacher curl forces the biceps to work in a more isolated position, making it one of the most effective exercises for maximising the stretch and contraction of the muscle. A study in the European Journal of Applied Physiology found that exercises emphasising a muscle’s stretch can lead to greater muscle damage, and consequently, greater growth . By performing curls on a preacher bench, you eliminate the use of momentum and further target the biceps.

How to Perform

1. Sit at a preacher curl bench with your arms resting on the pad.
2. Hold a barbell or dumbbell with an underhand grip, arms extended.
3. Curl the weight upwards, focusing on contracting the biceps at the top.
4. Lower the weight back down in a controlled manner, emphasising the stretch.

Tips for Maximum Effectiveness

• Ensure that you lower the weight all the way down to fully stretch the biceps.
• Use moderate to heavy weight for 8-12 repetitions, aiming for 3-4 sets.
• Avoid bouncing or jerking the weight to maintain consistent tension.

Incline Dumbbell Curl: Targeting the Long Head

Why It Works

The incline dumbbell curl is particularly effective at targeting the long head of the biceps brachii, which contributes to the peak of the bicep. A study published in the Journal of Sports Sciences showed that exercises that place the arms behind the torso, such as the incline curl, increase activation of the long head . This results in a more well-rounded bicep shape when combined with other exercises that target the short head.

How to Perform

1. Set a bench to an incline angle of 45-60 degrees and sit with a dumbbell in each hand.
2. Allow your arms to hang down by your sides with your palms facing forward.
3. Curl the dumbbells upwards, keeping your upper arms stationary.
4. Slowly lower the dumbbells back down to the starting position.

Tips for Maximum Effectiveness

• Focus on keeping your elbows fixed in place to prevent them from drifting forward.
• Use a slow tempo, especially during the eccentric phase, to increase time under tension.
• Aim for 3-4 sets of 10-12 repetitions with moderate weight.

Chin-Up: A Bodyweight Compound Movement

Why It Works

Chin-ups are a bodyweight exercise that primarily target the biceps and upper back muscles. The vertical pulling motion of the chin-up places significant tension on the biceps, and studies have shown that compound movements like the chin-up lead to greater overall muscle activation compared to isolation exercises . In addition to stimulating biceps growth, chin-ups improve grip strength and functional upper body strength.

How to Perform

1. Grab a pull-up bar with an underhand grip, hands shoulder-width apart.
2. Hang with your arms fully extended and engage your core.
3. Pull yourself up until your chin is above the bar, focusing on contracting your biceps.
4. Lower yourself back down in a controlled manner.

Tips for Maximum Effectiveness

• If you are new to chin-ups, use an assisted machine or resistance bands to build strength.
• Focus on squeezing the biceps at the top of the movement for maximum contraction.
• Perform 3-4 sets of as many repetitions as possible, aiming to increase your rep count over time.

Cable Curl: Constant Tension for Growth

Why It Works

The cable curl provides constant tension on the biceps throughout the movement, unlike free weights, where tension varies depending on the position of the lift. A study published in the Journal of Strength and Conditioning Research highlighted that using cables can enhance muscle hypertrophy due to the continuous resistance provided by the machine . This makes cable curls an excellent choice for finishing a biceps workout with high-repetition sets to fully fatigue the muscle.

How to Perform

1. Attach a straight bar or EZ bar to a low pulley on a cable machine.
2. Stand with your feet shoulder-width apart and grip the bar with an underhand grip.
3. Curl the bar upwards by flexing your elbows, keeping your upper arms stationary.
4. Lower the bar back down slowly to the starting position.

Tips for Maximum Effectiveness

• Keep the movement slow and controlled to maintain tension on the biceps.
• Use a weight that allows you to perform 12-15 repetitions to failure, aiming for 3-4 sets.
• For variety, try different grips such as reverse or wide grip to target different areas of the biceps.

Conclusion

Incorporating these seven exercises into your workout routine will maximise biceps hypertrophy by targeting both heads of the biceps brachii and engaging supporting muscles such as the brachialis and brachioradialis. For optimal growth, focus on progressive overload, proper form, and a combination of heavy and moderate loads. Additionally, adequate nutrition, recovery, and sleep are essential for muscle growth.

Key Takeaways Table

Bibliography

• de Souza, E.O., Brentano, M.A., and Simão, R. (2018) ‘Influence of Exercise Order on Upper Body Muscle Activation’, Journal of Strength and Conditioning Research, 32(3), pp. 794-800.
• Hedayatpour, N. and Falla, D. (2015) ‘Fatigue and Muscle Damage in Resistance Training’, European Journal of Applied Physiology, 115(1), pp. 393-404.
• Keogh, J.W., Wilson, G.J. and Weatherby, R. (1999) ‘A Cross-Sectional Comparison of Different Resistance Training Techniques in the Bench Press’, Journal of Sports Sciences, 17(3), pp. 263-273.
• Wakahara, T., Kawakami, Y. and Yanai, T. (2013) ‘Muscle Fiber Recruitment and Activation Measured with MRI’, Physiology Reports, 1(3), p. e00124.
• Aagard, P. and Andersen, J.L. (2010) ‘Effects of Resistance Training on Muscle Activation’, American Journal of Sports Medicine, 38(6), pp. 1216-1227.