You’re at the gym doing your best bicep workout and you’re all pumped up to start sculpting, but then your arms don’t look like Arnold Schwarzenegger’s. Don’t let your frustration get the best of you – there are things you can do to make sure that every single bicep workout you do will give you the look of being a champion bodybuilder! Keep reading to find out how these 20 best bicep workout for greater growth!
You’ve done some research, so you know that bicep curls are a good way to get strong and sculpted arms, but you don’t want to perform the same old moves day in and day out. To truly get the most out of your arm-building routine, it’s important to choose your exercise variety carefully. These 20 best bicep workout will help you mix up your routine, so you’ll be able to stimulate new muscle growth and continue seeing results with every workout you complete!
1. Wide-Grip Curl best bicep workout
This variation hits your biceps from a different angle, hitting more of your long head than your short head. Stand with a wide grip on an EZ-bar attached to a high pulley and let it hang at arm’s length in front of you. Grab onto it with both hands, palms facing forward, and supinate (turn so that your palms face you) as far as possible.
The further you supinate, you more intensely your long head is working. Lower and repeat until failure. At lockout: Both heads are working. In the middle: Long head gets hit hard! Before lockout: Short head dominates! Reverse-Grip Barbell Curl: While barbell curls can be done with a straight bar or dumbbells, I like using a reverse grip because it works more muscle fibers through a full range of motion and forces your forearms to work harder than if you were using an overhand grip.
A reverse grip—where one hand grips up close while the other hand grips down low—put all tension on your biceps muscle instead of letting gravity do some of the work by letting weights drop lower. When performing reverse curls make sure to keep wrists in line with elbows; any deviation will shift stress away from biceps muscles and toward your forearms/elbows.
Try 2 sets x 10 reps supersetted w/ dumbbell hammer curls 3 sets x 10 reps. Super setting means doing two exercises back-to-back without rest. Rest 60 seconds between supersets. For example, do 1 set of barbell curls then immediately go into 1 sets of dumbbell hammer curls without resting in between. Do 2–3 total supersets with 60 seconds rest between each superset.
3 benefits of Wide-Grip Curl
- This type of curl exercise hits your forearms and deltoids as well as your biceps.
- Wide-grip curls are also more effective than regular curls at hitting your biceps from a different angle, ensuring that you maximize every workout to develop greater gains.
- With wider grips, you’ll also have more control over your hand positions, which means that you can focus on targeting each head of your biceps individually.
2. Conventional Barbell Curl
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One of the best biceps workout is doing curls using a barbell. Get in a stance that is somewhere between standing and sitting with your knees bent and your back straight. Grasp a barbell with an overhand grip that’s just beyond shoulder width. Lift it up so it ends up being above your head, then slowly lower it down to touch your chest.
After touching, extend back up until you have fully extended again, then repeat as many times as needed or desired. This can be done at any weight. For beginners, start with a lightweight and build up from there; if you find yourself getting too tired to complete full repetitions, rest longer between sets. As you become stronger, increase your weight or add on more sets per workout (you can do both).
A benefit of working out with free weights is that they force you to stabilize yourself against their momentum instead of simply letting gravity do all the work—this engages more muscles throughout your body and helps prevent injury while increasing overall strength.
To add even more difficulty to traditional barbell curls, try them while standing on one leg—this works not only for your arms but also helps strengthen balance! There are many other variations of barbell curls, including ones where you rotate your wrists inward and outward during lifts (the hammer curl) or use dumbbells instead of a barbell.
These variations help change how much stress each muscle group gets by adding different angles. However, always remember to keep proper form: make sure to lift properly under control and avoid swinging your body around during lifts—swinging can strain joints and ligaments faster than lifting heavy loads ever could! It’s very important to learn proper form when lifting weights, as improper form can cause injury that might set you back weeks or months in terms of recovery time.
3 benefits of Conventional Barbell Curl
- It works out your arms and front of your shoulders;
- It helps in strengthening both biceps and triceps;
- It is easy to learn and execute on a Conventional Barbell Curl Machine.
3. Dumbbell Curl – best bicep workout
This exercise is about as basic as it gets when it comes to a biceps-building routine. It’s a good one to do at home if you don’t have much equipment or space. To perform, simply stand with your feet at hip-width and hold a dumbbell in each hand at your sides with your palms facing inward. Then, curl both weights up toward your shoulders—keeping them parallel to each other—and then slowly lower back down to complete one rep. Dumbbell Curl/Skullcrusher Combo: Your arms will be screaming after only three reps of these two exercises back-to-back.
3 benefits of Dumbbell Curl
The Dumbbell Curl is a great exercise to add to your training program and can be a big addition to your biceps workout.
The following three benefits of doing Dumbbell Curls will make it clear why they’re such an important exercise.
- Increased Range of Motion – As compared to other curls, you can move through a greater range of motion with Dumbbell Curls because you aren’t limited by resistance on both ends of your arms.
- Easier to Control Resistance – In contrast to Barbell Curls, where you have limited control over how much weight you lift, with Dumbbells, you have full control over how much weight you lift.
- Less Risk of Injury – By reducing stress on joints, Dumbbell Curls are less likely to cause injury than Barbell Curls.
4. Reverse-Grip Bent-Over Row
Standing with your feet hip-width apart, hold a barbell with an overhand grip, hands about shoulder-width apart. Bend at your hips and lower your torso until it’s nearly parallel to the floor, then row the weight to your chest. That’s one rep.
Do 12 to 15 reps. If you don’t have access to a barbell, do dumbbell rows instead: Hold a pair of dumbbells at arm’s length in front of your thighs. Let them hang at arm’s length as you bend forward at your hips and lower torso until it’s nearly parallel to the floor; then pull up to chest height (or as close as you can get) before repeating.
3 Benefits of Reverse-Grip Bent-Over Row
- When done correctly, reverse-grip bent-over rows can strengthen your biceps as well as effectively work a number of other muscles in your upper body.
- It’s also an exercise that won’t put as much stress on your lower back, making it a good choice for those who have low-back pain or injuries.
- Additionally, reverse-grip bent-over rows can help to increase upper body muscle mass, which is beneficial to all athletes.
5. Drag Curl – Best Bicep Workout
The drag curl is a great exercise that targets your forearm muscles. It involves grabbing a dumbbell and slowly lowering it to your side while keeping your palm facing inwards. It may not be as well-known as some of the other exercises on this list, but it can really boost your arm strength.
Many people overlook forearm exercises, but they can give you big gains when added to your training routine. They are easy to do and add an extra 10 minutes or so per workout to focus on them without taking anything away from more important upper body moves like bench presses and pushups.
We recommend you perform two sets of 5-10 reps, two times per week if you want bigger arms! When performing these, keep in mind that it is essential to keep your palms facing inwards throughout.
To make things even better,
Here is a list of some great ways to spice up your exercise routine:
1) change hand position (i.e., alternate between having palms facing inward and outward);
2) go faster;
3) slow down;
4) use dumbbells instead of barbells;
5) switch up resistance levels;
6) vary repetition ranges (i.e., try low reps vs high reps).
The key is variation—keeping things fresh by trying new variations will help ensure that you continue getting results!
Also Read: Why you Should Start a CPM Fitness Routine Now!!
3 Benefits of Drag Curl
- Full range of motion,
- overhead lift, and
- shoulder activation.
6. Cable Curl – Best Bicep Workout
The cable curl is one of our best bicep workout. The single-arm cable curl allows you to completely focus on working out just one arm at a time, really isolating and toning that bicep.
We’ve seen great results using a combination of both straight sets and pre-exhaust supersets (doing a set of bench presses then immediately following it up with a set of cable curls). You’ll get in and out faster than if you do all your sets of curls back to back.
You can adjust how much weight you use based on your individual fitness level—no need to overdo it! Just be sure that each rep is done with control, taking four seconds up and four seconds down. Don’t release at the bottom until you have completed every repetition.
Benefits of cable curl exercise
- There are two benefits of cable curls that you should be aware of.
It improves your grip strength, which is very useful in building endurance and power.
- It also limits your arm movement, making it easier to focus on just one particular part of your biceps.
7. Hammer Curl
The hammer curl is a popular variation of regular curls that adds an additional forearm exercise to your routine. By having to hold a weight in each hand, you’ll get more work done in less time than with standard curls. To perform hammer curls, hold a dumbbell in each hand and bring them to your shoulders like you’re giving yourself a hug. From there, curl one up while keeping your wrist straight and use both arms at once. Perform three sets of eight repetitions on both arms. (Tip: If it feels too difficult to perform all eight reps on both arms at once, try doing four on one arm and four on another.)
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benefits of Hammer Curl
The hammer curl is a simple and best biceps workout that most gym rats have been doing for years. I’ve never been a huge fan of isolated arm exercises, but hammer curls are different. Unlike some other exercises, such as biceps pull-downs, hammer curls work a lot more than just your arms.
Your shoulders and back also get a workout from it (not to mention your core). Because they incorporate multiple muscle groups, hammer curls might be one of my favorite exercises in terms of results you can get in less time.
8. Concentration Curl
Targeting your biceps at an angle that is roughly in line with your shoulder joint, hold a barbell or dumbbells with a shoulder-width grip and brace your core as you curl. Lower under control to just above your knees. Curl: Hold a barbell or dumbbells at shoulder level, elbows slightly bent, palms facing in toward each other.
Brace your core as you curl to shoulder height by flexing your elbows and contracting your biceps muscles. Lower slowly under control. Hammer Curl: Holding a barbell or dumbbells with a slightly wider than shoulder-width grip, keep elbows pointed down and torso held still while curling up toward shoulders. Lower slowly under control.
The benefit of Concentration Curl
It’s all about hitting those biceps, and concentration curls provide great benefits.
- When you perform concentration curls with a dumbbell or barbell, you improve your biceps by working out their full range of motion.
- It’s also helpful to use a narrow grip during concentration curls to emphasize strength in your forearm flexors; wider grips aren’t as effective.
- Concentration curls work your forearms, too, so it’s an excellent way to strengthen both muscle groups at once.
9. High Cable Curl
You’ll feel like a pro in no time with our high cable curl routine. You don’t need a spotter to perform high cable curls, as you can just rest a dumbbell on your thigh and let it help you through those last few reps. Since both arms work independently of each other, all you have to do is ensure your grip is firm enough.
High Cable Curl: You’ll feel like a pro in no time with our high cable curl routine. You don’t need a spotter to perform high cable curls, as you can just rest a dumbbell on your thigh and let it help you through those last few reps. Since both arms work independently of each other, all you have to do is ensure your grip is firm enough.
The benefit of High Cable Curl
The high cable curl targets your brachialis, a muscle underneath your biceps that you don’t often train. The best way to engage it is with a supinated grip (your palms facing forward), which will have you turning your wrists slightly inward while bringing your forearm back. Then, squeeze at full extension to work more of your biceps and less of your brachialis.
10. Cheat Curl
Position yourself in a standing position with your feet shoulder-width apart. Hold dumbbells with arms extended downward, and bend forward at your waist. Maintain a straight back and do not lean backward. Curl one dumbbell up towards your shoulders as far as you can without moving from the hips or bending forward too much.
Do not use your upper body to cheat; use only your arm muscles to lift the weight. Slowly lower weight, then repeat on the opposite side; perform sets of 10 repetitions on each side before moving on to the next exercise in the routine. Start with lighter weights until the form is perfected.
Benefits of Cheat Curl exercise
The cheat curl is a great exercise that I include in all of my workouts. If you can only do one exercise, make it cheat curls. The reason why is simple, they work every muscle in your arm. You’re using your biceps to lift, but you’re also using your triceps and shoulders to help out.
It’s a compound movement which means it works multiple muscles at once. This is important because if you want to get bigger arms then you need to focus on exercises that work multiple muscles at once as opposed to just isolating them and working them individually.
11. Cable Rope Supinating Curl
The cable rope supinating curl, or cable hammer curl, is one of my favorite biceps-building moves. It’s an explosive movement that helps blast your biceps through all three angles of muscle contraction—and it’s effective! To perform: Take a shoulder-width grip on a rope handle attached to either a low pulley or cable column; stand with your feet approximately hip-width apart. Push your hips back and pull your shoulders down and back, then explode into the curl as you flex at both elbows and drive them toward each other.
Benefits of Cable Rope Supinating Curl
The Cable Rope Supinating Curl is a variation of one of our favorites, cable rope curls. The first thing you’ll notice about cable rope curls is that they make you feel it in your biceps. But what makes them different from regular rope curls? The motion. While doing traditional rope curls, we tend to move straight up and down on each rep as if we were pulling something up to us.
12. Band Curl
This among all best biceps workout is perfect if you’re a beginner. The band curl is one of my favorite exercises because it helps develop strength in your forearms, which will help when performing other exercises like skull crushers and dips. In order to perform a band curl properly, attach an exercise band to a sturdy object such as a table or pole.
Using both hands on either side of your body, hold onto each end of the band so that it’s taut. While standing or sitting up straight, bend at your elbows 90 degrees with your arms parallel to each other and palms facing down. Curl upwards until your forearms touch your biceps then release and lower back down to starting position—repeat for 10-15 reps and 3 sets per arm per session.
Benefits of Band Curl
A dumbbell curl is a popular exercise in fitness circles, but it’s nothing compared to band curls. Band curls mimic natural movement patterns, so they’re far more effective at increasing muscle size and strength. On top of that, you can do band curls anywhere—no weights or machines required.
13. TRX Suspension Curl
This exercise works your brachialis and brachioradialis and targets both the long and short heads of your biceps. To perform it you will need a TRX suspension trainer (or similar). Start by standing on either side of your TRX anchor point with one arm at a 90-degree angle in front of you and one arm at a 90-degree angle behind you.
While keeping both elbows down, slowly curl each arm forward until your hand reaches face level in front of you, then slowly lower back to starting position. Perform three sets of 15 reps on each side before moving on to other exercises.
3 Benefits of TRX Suspension Curl
1. This is an awesome biceps and forearms workout.
2. It’s effective in strengthening your triceps, shoulders, back, and biceps muscles.
3. With its resistance strap (not included) you can use it almost anywhere! Do this workout two to three times a week to see noticeable results!
14. Side Curl
This biceps exercise targets the short head of your biceps, which gives you more of an accentuated look. Hold a dumbbell with both hands and stand straight up with your feet about shoulder-width apart. Bend forward from your hips at a 45-degree angle and let both arms hang in front of you.
Your upper arms should be parallel to the floor and no further than 6 inches away from it. Curl your right arm up to face level as you contract or flex your right biceps muscle, stopping when your forearm is parallel to the floor. Do 2 sets of 10 reps before switching sides.
3 Benefits of Side Curl
The Side Curl is an excellent best bicep workout to develop your biceps. In case you don’t know, your biceps are responsible for flexing at your elbow and moving your forearm up towards your upper arm. With each rep of a bicep curl, you not only target your upper arms but also help to build up muscles in your forearms and hands.
15. Close-Grip Curl
A close-grip barbell curl targets your biceps brachii and supinates them (as opposed to having an overhand grip, which is used when you do a barbell curl and hits your brachialis muscle). Grab a barbell with an underhand grip (palms facing in) that’s about shoulder-width apart.
Lift it toward your shoulders, using only your arms. Squeeze at the top of each rep and stretch as you lower. Lower until your elbows touch or just slightly past 90 degrees. Then lift back up without locking out at the top of each rep.
3 Benefits of Close-Grip Curl
1. With a close-grip curl, you keep your hands much closer together than you would with a regular curl.
2. This allows you to target different parts of your biceps and emphasizes your brachialis muscle, which helps generate bigger peaks in your biceps.
3. Additionally, as with any isolation exercise, more blood will rush to your muscles and therefore swell them up more—meaning bigger results.
16. Behind-the-Back Cable Curl
Start by securing a low-cable attachment at about hip level. Hold one handle in each hand and stand so that your left side is facing a cable column. Your left arm should be extended up and behind you, parallel to your back, with your palm facing toward you. Brace your core as you curl the weight in an arc behind your head and bring it down again to starting position. Pause at the top of each rep and squeeze before moving on to 15 reps with each arm, then switch sides.
Benefits behind the back cable curl
There are many benefits to performing cable curls behind your back, including improved balance and better concentration. Stand in a staggered stance with a cable machine in front of you, set to low resistance. Grasping both handles of the cable machine with both hands, lean forward slightly while positioning your feet shoulder-width apart.
Keep your arms straight as you bring them back behind you until they’re almost touching your lower back, then curl back up to starting position. Repeat 15 times.
17. Facing-Away Cable Curl
One of The most effective ways to workout your biceps and isolate them from other muscle groups is through a band curl. The way you do it is simple. Take one end of a resistance band, loop it around something so it forms an X, and then grip both ends with one hand, making sure to spread your fingers out on the band. Hold your arm at 90 degrees (so that it’s parallel to the floor) and place your other hand on your hip or rest it on something sturdy like a chair.
Benefits of facing away from cable curl
Turning your back to your weight can put you at risk of injury. Not only that, but it’s better to build muscle symmetry when you’re facing your weights head-on. Here are three benefits of turning away from your weight in cable curls A proper biceps workout should target both heads of your biceps.
After reading these benefits, one may wonder why they would ever want to face their weight while doing a bicep curl. The answer is simple: sometimes we have no choice! There will be times when our bodies won’t allow us to perform a movement with proper form and technique.
These exercises should be avoided if possible and performed with caution if not. However, there are also many instances where you might need to do an exercise with improper form due to a body limitation or injury. In those cases, I recommend performing them away from your weight so that you don’t hurt yourself or cause unnecessary stress on your joints.
The chin-up works your lats, shoulders, and biceps more intensely than other moves. If you want to target specific muscles in your arms and increase their size, it’s a great exercise to perform. Plus, it builds functional strength that translates well into everyday life—for example, if you have to lift or pull something off a high shelf.
The main drawback is that most people can’t complete one rep of chin-ups (though some men do), so it might not be as beneficial in terms of building mass as pressing movements such as bench presses and dips. That said, an assisted chin-up machine can be helpful if you are unable to do a full rep of traditional chin-ups or push-ups due to an injury or muscular weakness chin-up emerges as the best bicep workout.
3 Benefits of Chin-Up
There are three significant benefits to doing chin-ups that help give you greater growth.
- First, they work out your biceps and deltoids more than most other exercises.
- Second, they can be done without any weights at all (though dumbbells or resistance bands make them even better).
- And third, due to their unique position in relation to gravity, chin-ups encourage maximum muscular contraction throughout their full range of motion.
19. EZ-Bar Preacher Curl
Preacher curls have long been a favorite best biceps workout, but an EZ-curl bar makes it easier to perform without compromising form. Simply place your hands at shoulder width on an EZ-bar, which is fixed in front of you at waist height.
Ensure that your elbows are positioned behind your torso, then curl your wrists as you would with a standard barbell curl.
An EZ-bar allows you to really focus on lifting through your biceps, unlike a regular straight barbell; remember to keep them close to your body throughout the movement. This will ensure that both arms fire equally and maximize growth from head to toe.
Benefits of EZ-Bar Preacher Curl
It targets all three heads of your biceps, which results in greater growth.
It also hits your brachialis and brachioradialis, another two important forearm muscles responsible for elbow flexion and forearm supination, respectively.
20. Reverse Curl
The reverse curl, also known as a supinated preacher curl, is one of my favorite biceps workouts. While I can’t count how many biceps exercises I’ve done in my life, it’s a safe bet that 95% of them have been variations on the biceps curl. There are three main movements we look to when isolating our biceps: Concentric (lifting), eccentric (lowering), and static holds—referred to as isometrics.
A lot of people focus on just one or two of these types of movement but if you want to build maximum muscle size, you’ll need to work all three. Reverse curls hit concentric and eccentric moves while also working your arms in a static position to keep tension on your biceps during every rep.
Benefits of Reverse Curl
Increases Range of Motion (ROM) – Before you can strengthen your shoulder girdle, it’s a good idea to increase your range of motion with things like side curls. These will also help build up your medial deltoid, which should be one of your main focuses when working out to increase biceps strength and size.
This muscle helps stabilize your shoulders and is often neglected in workouts that focus on building up other parts of your arms. Side curls are a great way to get started on strengthening your shoulders while focusing on building mass in other areas.
Bicep Workout Conclusion
All in all, these are some of the best bicep workout from our inner research. Find what works best for you and incorporate it into your routine. When all is said and done, pick out 2-3 that you enjoy doing regularly. Those should provide what you need to grow those muscles—with a little time on your side, too! If you’re looking for some more information about exercise routines, take a look at our complete guide to building muscle mass. It covers everything from bulking up with supplements to training like an athlete.