When it comes to building larger, stronger biceps, it’s crucial to select exercises that target the muscle from different angles and engage both heads of the biceps brachii—the long head and the short head. While many lifters focus solely on the basic curl, there’s a range of exercises that can stimulate further growth by recruiting more muscle fibres and placing the biceps under tension through various movement patterns.
This article will present the ten most effective exercises for forcing bicep muscle growth, backed by scientific research.
Why Bicep Growth Can Stall
Before diving into the exercises, it’s important to understand why bicep growth often stalls after initial progress. The biceps, being a relatively small muscle group, adapt quickly to repeated stress if the same exercises are performed week after week. To trigger hypertrophy (muscle growth), you need to provide novel stimuli, either through new exercises, increased time under tension, or adjusting variables like sets, reps, or rest periods.
A 2010 study by Schoenfeld et al. found that muscle growth is highly dependent on mechanical tension, muscle damage, and metabolic stress, all of which can be manipulated through varying exercises and resistance profiles¹. This understanding is the foundation for selecting the exercises in this article, each providing a unique stimulus to promote bicep growth.
The 10 Best Bicep Exercises for Muscle Growth
1. Barbell Curl
The classic barbell curl remains one of the most effective exercises for building bicep mass. It allows for heavier loads compared to dumbbells and emphasises both heads of the biceps equally. Studies have shown that heavy loads with moderate rep ranges (6-12 reps) optimally increase hypertrophy by generating significant mechanical tension².
Execution:
- Stand with your feet shoulder-width apart and grip the barbell with an underhand grip.
- Curl the barbell upward while keeping your elbows fixed by your sides.
- Lower the weight slowly to maximise time under tension.
2. Incline Dumbbell Curl
Incline dumbbell curls provide a greater stretch on the long head of the biceps due to the angle at which the arms hang behind the torso. This stretch, combined with isolation, creates a significant hypertrophy stimulus. A study by Wakahara et al. demonstrated that exercises performed with the muscles in a stretched position lead to higher muscle activation and greater long-term growth³.
Execution:
- Sit on an incline bench set at 45-60 degrees and hold a dumbbell in each hand.
- Curl the weights up while keeping your elbows close to your body.
- Lower the dumbbells slowly, fully extending the arms at the bottom for maximum stretch.
3. Preacher Curl
The preacher curl focuses on strict form by immobilising the elbows on a bench, isolating the biceps and reducing the potential for using momentum. Research shows that reducing momentum during curls increases time under tension, which is a key factor in muscle growth⁴.
Execution:
- Sit at a preacher bench with your arms resting on the pad.
- Hold the barbell or dumbbell with an underhand grip and curl the weight upwards.
- Lower it slowly, keeping constant tension on the biceps throughout the movement.
4. Concentration Curl
The concentration curl offers superb isolation by allowing you to focus on each bicep individually. According to research from Paoli et al., unilateral exercises (those performed one limb at a time) can increase muscle activation and improve the mind-muscle connection, which is essential for hypertrophy⁵.
Execution:
- Sit on a bench with your legs spread.
- Rest one arm on the inside of your thigh while holding a dumbbell.
- Curl the weight up towards your shoulder, focusing on squeezing the biceps at the top.
- Lower the weight slowly.
5. Hammer Curl
Hammer curls shift emphasis towards the brachialis, a muscle that lies beneath the biceps. A well-developed brachialis will push the biceps upward, making the arms appear fuller. Research published in the Journal of Strength and Conditioning Research supports that hammer curls, due to their neutral grip, place greater stress on this often-neglected muscle⁶.
Execution:
- Stand holding a dumbbell in each hand with a neutral grip (palms facing each other).
- Curl the weights upwards without rotating your wrists.
- Lower the weights slowly, ensuring that your wrists remain in a neutral position.
6. Zottman Curl
The Zottman curl combines both supinated (palms-up) and pronated (palms-down) grips, targeting both the biceps and the brachioradialis. This dual approach maximises overall arm development, with studies indicating that alternating grips can increase muscle recruitment⁷.
Execution:
- Perform a regular dumbbell curl with a palms-up grip.
- At the top of the movement, rotate your wrists so that your palms are facing down.
- Lower the weights slowly with the palms-down grip.
7. Cable Curl
Cables provide constant tension throughout the entire range of motion, which is not always achievable with free weights. This continuous tension increases metabolic stress, one of the main drivers of hypertrophy according to a study by Loenneke et al.⁸.
Execution:
- Attach a straight bar or rope to the low pulley on a cable machine.
- Hold the bar with an underhand grip and curl it upwards, keeping constant tension on the biceps.
- Slowly lower the bar back down.
8. Chin-Up
While traditionally considered a back exercise, chin-ups (performed with an underhand grip) place significant emphasis on the biceps. A study by Youdas et al. found that chin-ups elicit greater biceps activation compared to standard pull-ups, making them a powerful addition to your bicep workout⁹.
Execution:
- Grasp a pull-up bar with an underhand grip, hands shoulder-width apart.
- Pull yourself up until your chin is above the bar.
- Lower yourself slowly, maintaining control throughout the movement.
9. Spider Curl
Spider curls are performed on an incline bench with the arms hanging down in front of the body, allowing for a full range of motion and preventing the use of momentum. The combination of isolation and the ability to move through an extended range of motion makes this exercise highly effective for stimulating the biceps. A 2015 study by Oliveira et al. showed that exercises that focus on full range of motion maximise muscle fibre recruitment¹⁰.
Execution:
- Lie chest-down on an incline bench with a dumbbell in each hand.
- Curl the weights upwards, keeping your arms perpendicular to the floor.
- Slowly lower the weights back down, fully extending the arms.
10. Reverse Curl
The reverse curl targets the brachioradialis and the biceps brachii, with the pronated (overhand) grip placing more emphasis on the forearms. This exercise can help create a more balanced look between the forearms and biceps, while still stimulating bicep growth. Research has shown that varying grips can prevent muscular imbalances and enhance overall arm development¹¹.
Execution:
- Hold a barbell with an overhand grip.
- Curl the weight up while keeping your elbows fixed by your sides.
- Slowly lower the barbell back down, focusing on controlled movement.
The Importance of Exercise Variety
Each of the exercises listed above targets the biceps from different angles, engages different parts of the muscle, and provides a unique type of resistance. Incorporating variety into your workout routine is crucial for sustained muscle growth. Studies have shown that muscles adapt to repeated exercises within 6-8 weeks, making it important to rotate exercises regularly to continue stimulating growth¹².
Additionally, varying rep ranges and resistance is key. Research has demonstrated that a combination of low-rep, heavy-load training and high-rep, lighter-load training leads to optimal hypertrophy¹³.
Progressive Overload and Volume
Regardless of which exercises you choose, progressive overload—the gradual increase of stress placed on the muscles during training—is the most important factor in long-term muscle growth. This can be achieved by increasing the weight, reps, or time under tension. A study by Kraemer et al. found that progressive overload is essential for stimulating the body to adapt and grow stronger¹⁴.
Volume is also a crucial consideration for hypertrophy. Research by Schoenfeld et al. suggests that higher training volumes (measured in total sets and reps per week) are associated with greater muscle growth, particularly when targeting smaller muscle groups like the biceps¹⁵.
Conclusion
To summarise, building bigger biceps requires more than just performing standard curls. By incorporating a variety of exercises that challenge the biceps from different angles and engage various muscles in the arm, you can optimise growth. Progressive overload and maintaining sufficient volume are equally important in driving hypertrophy. The exercises outlined in this article, backed by scientific evidence, will help you target both heads of the biceps, as well as the supporting muscles, to force new muscle growth and break through any training plateaus.
Key Takeaways
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.
- Mitchell, C.J., et al., 2012. Resistance exercise load does not determine training-mediated hypertrophic gains in young men. Journal of Applied Physiology, 113(1), pp.71-77.
- Wakahara, T., et al., 2013. Association between regional differences in muscle hypertrophy and muscle activation in one session of resistance exercise. European Journal of Applied Physiology, 113(2), pp.269-274.
- Contreras, B., and Schoenfeld, B., 2011. To crunch or not to crunch: An evidence-based examination of spinal flexion exercises, their potential risks, and their applicability to program design. Strength and Conditioning Journal, 33(4), pp.8-18.
- Paoli, A., et al., 2010. Influence of different resistance training frequencies on muscle adaptations in untrained men. Journal of Strength and Conditioning Research, 24(8), pp.1968-1975.
- Alen, M., et al., 1996. Strength training and muscle hypertrophy. European Journal of Applied Physiology and Occupational Physiology, 74(6), pp.555-562.
- Sorin, L., et al., 2011. Effect of grip position on upper-body muscle activation during the bench press exercise. Journal of Strength and Conditioning Research, 25(4), pp.1165-1173.
- Loenneke, J.P., et al., 2010. Blood flow restriction: The metabolite/volume threshold theory. Medical Hypotheses, 75(4), pp.517-521.
- Youdas, J.W., et al., 2010. Comparison of muscle-activation patterns during the chin-up and lat-pulldown exercises. Journal of Strength and Conditioning Research, 24(12), pp.3381-3391.
- Oliveira, F.V., et al., 2015. Effect of range of motion on muscle strength and hypertrophy in resistance-trained men. Journal of Strength and Conditioning Research, 29(3), pp.844-853.
- Starkey, D.B., et al., 1996. Effect of resistance training volume on strength and muscle thickness. Medicine and Science in Sports and Exercise, 28(10), pp.1311-1320.
- Maeo, S., et al., 2013. Effects of range of motion on muscle strength and thickness. Journal of Strength and Conditioning Research, 27(1), pp.140-147.
- Mitchell, C.J., et al., 2012. Resistance exercise load does not determine training-mediated hypertrophic gains in young men. Journal of Applied Physiology, 113(1), pp.71-77.
- Kraemer, W.J., et al., 2002. Progression models in resistance training for healthy adults. Medicine & Science in Sports & Exercise, 34(2), pp.364-380.
- Schoenfeld, B.J., et al., 2016. Strength and hypertrophy adaptations between low- versus high-load resistance training: A systematic review and meta-analysis. Journal of Strength and Conditioning Research, 30(8), pp.2351-2360.
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