Top 4 Exercises for Bigger Biceps for Young Bodybuilders

Building bigger biceps is a common goal among young bodybuilders. The biceps are a symbol of strength, and growing them not only enhances your overall physique but also boosts your lifting performance. But not all exercises are created equal, and to achieve maximum growth, you need to focus on the most effective movements that target the biceps directly.

This guide will explore the top 4 exercises that are essential for young bodybuilders looking to build bigger biceps. These exercises are designed to maximise muscle engagement, ensuring that your hard work pays off with visible gains. Whether you’re new to bodybuilding or have some experience, incorporating these movements into your routine will lead to noticeable results.

Why Focus on Biceps Development?

Before jumping into the exercises, let’s briefly discuss why biceps training is so important. The biceps, which consist of two heads (the long head and the short head), are responsible for elbow flexion and forearm supination. These muscles are engaged in various pulling movements, so building them up can improve overall upper body strength. Strong biceps also contribute to a balanced arm aesthetic, complementing triceps development and giving your arms a fuller appearance.

By focusing on compound and isolation exercises, you can build both size and definition in your biceps. With that said, let’s dive into the top exercises that will get you there.

Top 4 Exercises for Bigger Biceps

1. Barbell Bicep Curl

The barbell bicep curl is a foundational exercise for anyone serious about growing their biceps. This movement allows you to lift heavy and effectively targets both heads of the biceps. It’s a compound exercise that engages not just the biceps but also the forearms and stabilising muscles in the shoulders and core.

• Benefits:
  • Allows for heavy loads, leading to greater muscle tension.
  • Engages both heads of the biceps for balanced development.
  • Builds strength and size simultaneously.
• How to Perform:
  1. Stand with your feet shoulder-width apart, holding a barbell with an underhand grip (palms facing up).
  2. Keep your elbows close to your sides, and without moving your upper arms, curl the barbell towards your chest.
  3. Squeeze your biceps at the top of the movement and slowly lower the barbell back to the starting position.
  4. Repeat for the desired number of reps, typically 8–12 for hypertrophy.
• Tips for Maximum Effectiveness:
  • Keep your torso still to avoid using momentum.
  • Focus on slow, controlled movements, particularly during the lowering phase, to increase time under tension.

2. Dumbbell Hammer Curl

The hammer curl is a fantastic variation of the traditional bicep curl. It shifts some of the emphasis onto the brachialis (a muscle underneath the biceps), which helps to increase the overall size of the arm. Additionally, the hammer curl engages the forearms more than the conventional curl, making it a great exercise for arm strength and definition.

• Benefits:
  • Targets the brachialis, contributing to thicker, more well-rounded arms.
  • Improves grip strength by involving the forearms.
  • Offers a neutral grip that’s easier on the wrists.
• How to Perform:
  1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing your body (neutral grip).
  2. Keeping your elbows close to your torso, curl the dumbbells towards your shoulders while maintaining the neutral grip.
  3. Pause and squeeze at the top, then slowly lower the weights back to the starting position.
  4. Aim for 10–12 reps per set, ensuring controlled movements throughout.
• Tips for Maximum Effectiveness:
  • Don’t swing the weights; keep your body steady and focus on the biceps and brachialis doing the work.
  • For a greater challenge, slow down the eccentric (lowering) phase to increase time under tension.

The Perfect Bicep Workout (Sets and Reps Included)

3. Concentration Curl

Concentration curls isolate the biceps, making them one of the most effective exercises for building peak bicep size. This movement requires strict form, ensuring that the biceps are the primary muscles being worked without assistance from other parts of the body. By eliminating momentum and isolating the biceps, concentration curls enhance muscle activation, which is key for hypertrophy (muscle growth).

• Benefits:
  • Isolates the biceps, allowing for intense muscle activation.
  • Promotes peak bicep contraction for enhanced growth.
  • Reduces the risk of cheating with momentum.
• How to Perform:
  1. Sit on a bench with your legs spread apart and lean forward slightly.
  2. Hold a dumbbell in one hand, resting your elbow on the inside of your thigh.
  3. Slowly curl the dumbbell towards your shoulder, focusing on squeezing the bicep at the top of the movement.
  4. Lower the dumbbell back down with control, fully extending the arm before the next rep.
  5. Complete 8–10 reps per arm, ensuring slow, controlled form.
• Tips for Maximum Effectiveness:
  • Avoid using your body to swing the weight; focus solely on bicep movement.
  • Squeeze the bicep hard at the top for maximum contraction.

4. Chin-Up (Underhand Grip)

While typically considered a back exercise, chin-ups with an underhand grip are highly effective for building biceps. Because your palms are facing you in this variation, the biceps take on a much larger role during the movement. Chin-ups are a compound exercise, meaning they work multiple muscle groups at once. This not only builds bigger biceps but also contributes to overall upper-body strength.

• Benefits:
  • Engages both the biceps and back muscles, making it a compound movement.
  • Enhances overall upper-body strength while promoting bicep growth.
  • Can be progressed by adding weight or increasing reps.
• How to Perform:
  1. Grab a pull-up bar with an underhand grip (palms facing you), hands shoulder-width apart.
  2. Hang from the bar with your arms fully extended.
  3. Pull yourself up by contracting your biceps and upper back until your chin is above the bar.
  4. Lower yourself down slowly until your arms are straight again.
  5. Aim for 6–10 reps, depending on your strength level.
• Tips for Maximum Effectiveness:
  • Keep your body straight throughout the movement to avoid swaying.
  • Control the descent to maximise muscle engagement and prevent injury.

Creating a Bicep Workout Routine

Now that you have the top 4 exercises for bicep growth, it’s important to structure them into a balanced routine. A good bicep workout for young bodybuilders should incorporate these exercises with a mix of rep ranges and sufficient rest between sets.

Here’s a sample bicep workout to get you started:

1. Barbell Bicep Curl – 3 sets of 8–12 reps
2. Dumbbell Hammer Curl – 3 sets of 10–12 reps
3. Concentration Curl – 3 sets of 8–10 reps
4. Chin-Up (Underhand Grip) – 3 sets of 6–10 reps

Rest for 60–90 seconds between sets to allow for recovery without losing intensity. For optimal results, train your biceps 1–2 times per week, ensuring that you don’t overwork them and allow for adequate recovery.

Conclusion

Building bigger biceps is a goal that many young bodybuilders strive for, and with the right exercises, it’s achievable. The key to bicep growth lies in targeting the muscles effectively, using a combination of compound and isolation exercises. The barbell bicep curl, dumbbell hammer curl, concentration curl, and chin-up are all powerful tools in your workout arsenal.

Remember, consistency is key. Incorporate these exercises into your training programme and progressively overload your muscles by increasing weight or reps over time. In doing so, you’ll be well on your way to achieving bigger, stronger biceps and an overall improved physique.

Bibliography

Schoenfeld, B.J., 2010. The mechanisms of muscle hypertrophy and their application to resistance training. Journal of Strength and Conditioning Research, 24(10), pp.2857-2872.

Contreras, B., 2013. Bodyweight Strength Training Anatomy. Champaign, IL: Human Kinetics.

Nuckols, G., 2018. How often should you train each muscle group? Stronger by Science.

Key Takeaways