11 Best Bicep Exercises for Building Muscle & Strength

Strong, well-developed biceps are a goal for many people looking to improve their upper body strength and aesthetics. While many workouts target multiple muscle groups, bicep exercises focus specifically on enhancing arm size and strength.

The biceps consist of two main parts:

• Biceps Brachii – The larger, outer portion responsible for arm flexion.
• Brachialis – The smaller, deeper muscle that helps push the biceps outward, creating a thicker look.

This guide covers 11 of the best bicep exercises to help you build muscle mass and improve definition.

1. Barbell Bicep Curl

Why It Works

The barbell curl is one of the most effective exercises for building overall bicep mass. Using a barbell allows you to lift heavier weights, leading to greater muscle growth.

How to Do It

• Stand with feet shoulder-width apart and grip a barbell with an underhand grip.
• Curl the bar toward your chest while keeping elbows stationary.
• Lower the bar back to the starting position in a controlled motion.

Reps & Sets

• 4 sets of 8-12 reps

2. Dumbbell Bicep Curl

Why It Works

Using dumbbells allows for a greater range of motion, engaging both arms equally to prevent imbalances.

How to Do It

• Hold a dumbbell in each hand with palms facing forward.
• Curl the weights toward your shoulders without moving your elbows.
• Lower slowly back to the starting position.

Reps & Sets

• 4 sets of 10-12 reps

3. Hammer Curl

Why It Works

The hammer curl targets the brachialis, which helps increase arm thickness.

How to Do It

• Hold dumbbells with palms facing inward.
• Curl the weights while keeping wrists neutral.
• Lower back down slowly.

Reps & Sets

• 3 sets of 10-12 reps

4. Concentration Curl

Why It Works

This isolation exercise focuses on the bicep peak, improving muscle definition.

How to Do It

• Sit on a bench and hold a dumbbell with one arm, resting your elbow against your inner thigh.
• Curl the weight while keeping your elbow in place.
• Lower back down with control.

Reps & Sets

• 3 sets of 12 reps per arm

5. Preacher Curl

Why It Works

By stabilizing the arms on a preacher bench, this movement isolates the biceps completely, preventing momentum from assisting in the lift.

How to Do It

• Sit at a preacher curl bench and grip a barbell or dumbbell.
• Curl the weight up, keeping your arms in contact with the pad.
• Lower slowly to stretch the muscle.

Reps & Sets

• 3 sets of 8-12 reps

6. Cable Bicep Curl

Why It Works

Using cables creates constant tension, maximizing bicep activation throughout the entire movement.

How to Do It

• Attach a straight bar or rope to a cable machine.
• Stand upright and curl the weight towards your chest.
• Lower slowly to the starting position.

Reps & Sets

• 3 sets of 12-15 reps

7. Zottman Curl

Why It Works

This hybrid movement combines a regular curl with a reverse curl, targeting both the biceps and forearms.

How to Do It

• Hold a dumbbell in each hand with palms facing forward.
• Curl the weight up, then rotate your palms downward at the top.
• Lower the dumbbells in this reverse grip position.

Reps & Sets

• 3 sets of 10-12 reps

8. Incline Dumbbell Curl

Why It Works

Sitting on an incline bench stretches the biceps more at the start of the movement, leading to greater muscle activation.

How to Do It

• Lie back on a 45-degree incline bench holding dumbbells.
• Curl the weights toward your shoulders while keeping your arms stationary.
• Lower back down slowly.

Reps & Sets

• 3 sets of 10-12 reps

9. Reverse Curl

Why It Works

This variation shifts emphasis to the brachialis and forearms, contributing to overall arm thickness.

How to Do It

• Grip a barbell or EZ curl bar with an overhand grip.
• Curl the bar while keeping your elbows tucked in.
• Lower back to the starting position.

Reps & Sets

• 3 sets of 12 reps

10. Chin-Ups

Why It Works

While primarily a back exercise, chin-ups heavily activate the biceps, making them a great bodyweight alternative to curls.

How to Do It

• Grab a pull-up bar with palms facing you.
• Pull yourself up until your chin clears the bar.
• Lower back down slowly.

Reps & Sets

• 3 sets of 8-12 reps

11. Drag Curl

Why It Works

Unlike a standard curl, drag curls keep the elbows back, shifting focus to the biceps’ long head for more peak development.

How to Do It

• Hold a barbell or dumbbells in front of you.
• Curl the weight while dragging it up along your torso.
• Lower slowly to the starting position.

Reps & Sets

• 3 sets of 10-12 reps

How Many Bicep Exercises Should You Do?

For a well-rounded bicep workout, aim for:

• 3-4 exercises per session
• 9-15 total sets
• 6-15 reps per set, depending on the goal

Example Bicep Workout Routine

Exercise	Sets	Reps
Barbell Bicep Curl	4	8-12
Hammer Curl	3	10-12
Preacher Curl	3	10-12
Cable Curl	3	12-15

Conclusion

Building strong, well-defined biceps requires a combination of heavy compound movements and isolation exercises. Incorporating these 11 best bicep exercises into your training routine will help you increase both size and strength.

To maximize progress, focus on progressive overload, maintain proper form, and allow adequate recovery time. By following a structured plan and staying consistent, you will see noticeable improvements in your bicep development over time.