Understand your bicep anatomy
To choose the best bicep exercises for strength and size, it helps to know what you are actually training. Your upper arm is not just one simple muscle.
Your main players are:
- Biceps brachii
- Long head
- Short head
- Brachialis (sits underneath the biceps, helps push the biceps “up”)
- Brachioradialis (runs along the forearm, supports elbow flexion)
The best bicep exercises for mass and strength target all of these so your arms look full from every angle, not just from the front. A balanced routine will:
- Hit both the long head and short head of the biceps
- Train the brachialis to add arm girth
- Include some brachioradialis work for forearm size and strength
You will see these terms mentioned throughout the exercise list so you know why each move earns a spot.
Train biceps for strength and size
Before you dive into the 10 best bicep exercises, it helps to set expectations for how often and how hard you train.
Research summarized by Gymshark in 2024 suggests that training your biceps two to three times per week leads to about 3.1% more muscle growth week on week compared with training them once weekly, as long as you still allow for recovery between sessions. Daily heavy bicep workouts are discouraged because your muscles and tendons need time to repair.
As a general guide:
- Frequency: 2 to 3 dedicated bicep sessions per week, or added to back days
- Volume: 8 to 15 total working sets for biceps per week, depending on your experience
- Rep ranges
- Strength and size: 5 to 8 reps with heavier loads
- Size and control: 8 to 12 reps with moderate loads
- Pump and endurance: 12 to 15+ reps with lighter loads
Your routine does not need every exercise at once. You will get more out of 3 or 4 focused, well performed exercises than a long list rushed through at the end of your workout.
Warm up before bicep training
A brief warm up helps protect your elbows and shoulders and can improve your mind muscle connection before your heaviest sets.
A simple 5 to 10 minute warm up based on recommendations in recent guides can look like this:
-
Band assisted chin ups
Light sets to get blood into your lats and biceps. -
Rotational dumbbell curls
Use very light weights and rotate the wrists as you curl to wake up the forearms and biceps. -
Inverted plank
Hold a straight body position with your hands behind you on a bench or floor to engage your shoulders and front of the arms. -
Straight arm behind the back bicep stretch
Gently stretch the biceps and shoulder by placing your hands behind you and slowly opening your chest.
You only need a set or two of each at low intensity. The goal is to feel warm and mobile, not tired.
The 10 best bicep exercises
Below are 10 of the best bicep exercises for strength and size. Together they cover all major parts of the biceps, brachialis, and brachioradialis.
1. Standing barbell or EZ bar curl
Standing barbell curls are a classic for a reason. Guides from 2024 rank the barbell or EZ bar curl as the best single biceps exercise because it lets you lift heavy and challenges both the long and short heads at the same time.
If straight bars bother your wrists, an EZ bar curl with a semi supinated grip reduces strain while still hitting the biceps, brachialis, and brachioradialis strongly.
Primary targets:
- Biceps brachii (long and short heads)
- Brachialis
- Brachioradialis
How to do it
- Stand tall with feet hip width apart and hold a barbell or EZ bar with an underhand grip.
- Keep elbows close to your sides and shoulders relaxed.
- Curl the bar toward your shoulders without swinging your hips or letting your elbows move forward.
- Squeeze the biceps at the top, then lower under control.
Programming tips
- Use this early in your workout while you are fresh.
- Go heavy for 3 to 5 sets of 5 to 8 reps.
- Focus on strict form, not momentum.
2. Dumbbell curl
Dumbbell curls are simple, versatile, and highly effective. They allow each arm to move independently, which can help correct strength imbalances.
Bodybuilding.com notes that dumbbell curls are especially useful for variations like Zottman curls and for emphasizing the eccentric (lowering) phase, which can produce higher force and potentially more growth.
Primary targets:
- Biceps brachii (long and short heads)
- Brachialis
How to do it
- Stand or sit holding a dumbbell in each hand at your sides, palms facing forward.
- Keep elbows tucked in and chest up.
- Curl both dumbbells toward your shoulders, then pause and squeeze.
- Slowly lower for 2 to 3 seconds, focusing on control.
Programming tips
- Great as a second or third exercise.
- Use 3 to 4 sets of 8 to 12 reps.
- Occasionally add “slow negatives” by taking extra time to lower the weight.
3. Hammer curl
Hammer curls use a neutral grip so your palms face each other. This small change shifts more work onto the brachialis and brachioradialis while still training your biceps.
Both Gymshark and Bodybuilding.com highlight hammer curls as one of the best bicep exercises for balanced arm development, since the brachialis helps increase upper arm girth.
Primary targets:
- Brachialis
- Brachioradialis
- Biceps brachii (long head emphasis)
How to do it
- Stand tall holding dumbbells at your sides, palms facing your thighs.
- Keep your elbows near your torso and avoid leaning back.
- Curl the weights up while maintaining the neutral grip.
- Pause near shoulder height, then lower slowly.
Programming tips
- Place these in the middle or later part of your workout.
- Aim for 3 to 4 sets of 8 to 12 reps.
- Try cable rope hammer curls for constant tension and occasional isometric holds at the top.
4. Concentration curl
Concentration curls are often rated as one of the best isolation exercises for the short head of the biceps. Because your upper arm is braced against your inner thigh, you can focus on pure biceps tension and mind muscle connection.
Gymshark notes that studies rank concentration curls highly for short head activation and hypertrophy, especially when used with lighter weights after heavy compound lifts.
Primary targets:
- Biceps brachii (short head)
How to do it
- Sit on a bench with your legs apart and a dumbbell in one hand.
- Rest the back of your upper arm against the inside of your thigh.
- Let the dumbbell hang straight down with your palm facing up.
- Curl the weight toward your shoulder without moving your upper arm.
- Squeeze at the top, then lower slowly.
Programming tips
- Use this near the end of your workout.
- Perform 3 sets of 10 to 15 reps with lighter weights.
- Focus on a strong squeeze and smooth movement rather than load.
5. Preacher curl and single arm preacher curl
Preacher curls place your upper arms on an angled pad so you start from a stretch and remove momentum. This strict position is excellent for isolating your biceps, especially the short head.
Single arm preacher curls are highlighted for addressing strength and size imbalances between sides and for allowing full range of motion on each arm.
Primary targets:
- Biceps brachii (short head emphasis)
How to do it
- Sit at a preacher bench with your upper arms resting on the pad.
- Hold a barbell, EZ bar, or dumbbell with an underhand grip.
- Starting from almost straight elbows, curl the weight toward your shoulders.
- Pause at the top, then lower until you feel a stretch in the biceps, without locking out hard.
Programming tips
- Use as a focused second or third exercise.
- Do 3 to 4 sets of 8 to 12 reps.
- For single arm work, keep the form identical side to side.
6. Cable curl
Cable curls provide continuous tension across the entire movement, unlike free weights where tension drops at certain points. Bodybuilding.com recommends cable curls either heavy at the beginning of a workout or lighter for volume near the end.
Primary targets:
- Biceps brachii (long and short heads)
- Brachialis
How to do it
- Attach a straight bar or EZ bar handle to a low cable.
- Stand close to the machine, hold the bar with an underhand grip, and keep elbows near your sides.
- Curl the bar toward your shoulders, avoiding swinging.
- Control the weight back to the start, resisting the pull of the cable.
Programming tips
- For strength and size: 3 to 4 sets of 6 to 10 heavy reps early in your session.
- For pump and detail: 3 to 4 sets of 10 to 15 reps toward the end.
- You can also use a rope attachment for neutral grip curls that hit the brachialis more.
7. Chin up
Chin ups are not just a back exercise. With an underhand grip, they strongly activate your biceps, sometimes more than traditional curls. Bodybuilding.com points out that chin ups are excellent for combining back and biceps training in one move.
Primary targets:
- Biceps brachii
- Lats and upper back
How to do it
- Grab a pull up bar with your palms facing you, about shoulder width apart.
- Start from a dead hang with straight arms and braced core.
- Pull your chest toward the bar, thinking of driving your elbows down.
- Lower with control until your arms are straight again.
Programming tips
- Aim for 3 to 4 sets of 8 to 12 reps.
- Use an assistance band or machine if you cannot yet perform full bodyweight reps.
- Add a weight belt or hold a dumbbell between your feet when bodyweight becomes easy.
8. Seated dumbbell curl
Seated curls reduce the temptation to use your hips and lower back, which makes it easier to keep tension on the biceps. They are especially helpful for beginners who are learning strict technique.
Guides often highlight seated dumbbell curls as one of the best starter movements because they limit momentum and stress the biceps more intensely.
Primary targets:
- Biceps brachii (long and short heads)
How to do it
- Sit tall on a bench with your feet flat and a dumbbell in each hand.
- Let your arms hang at your sides with palms facing forward.
- Curl the dumbbells without leaning back or lifting the shoulders.
- Lower under full control.
Programming tips
- Use for 3 sets of 10 to 12 reps.
- Focus on clean form and full range of motion rather than chasing heavy weights.
9. Weighted chin up
Once regular chin ups become manageable, adding weight turns this into one of the best compound bicep builders you can do.
Surrey Physio recommends weighted chin ups for building both biceps and back strength, using lower reps to keep the movement powerful and controlled.
Primary targets:
- Biceps brachii
- Lats and upper back
How to do it
- Set up as you would for a normal chin up with an underhand grip.
- Attach a weight plate to a dip belt or hold a dumbbell between your ankles.
- Pull yourself up until your chin clears the bar, then pause briefly.
- Lower steadily to the starting position.
Programming tips
- Perform 3 sets of 6 to 8 reps.
- Keep your form identical to bodyweight chin ups and progress the load slowly.
10. Low double hand cable curl
This cable variation targets your biceps from a slightly different angle and encourages a strong peak contraction.
Surrey Physio describes the low double hand cable curl as an effective way to train the biceps through a full range of motion, finishing around a 45 degree elbow angle with full contraction.
Primary targets:
- Biceps brachii (peak contraction)
How to do it
- Attach a straight bar or rope to a low pulley.
- Stand facing the machine, feet staggered for balance.
- Hold the handle with both hands and step back so the cable is slightly stretched.
- Curl the handle toward your body, stopping when your elbows are around 45 degrees.
- Squeeze hard at the top, then lower with control.
Programming tips
- Use this as a finisher for 3 sets of 10 to 15 reps.
- Focus on constant tension and minimal swinging.
Sample beginner bicep workout
If you are new to strength training, a simple plan is often best. Based on 2024 recommendations, you can start with 3 sets of 10 to 12 reps for each exercise at about 70 to 85 percent of your maximum, for 4 to 6 weeks, and then gradually increase weight or reps as it gets easier.
Here is a beginner friendly routine you can do 2 times per week:
- Standing EZ bar curl
- 3 sets of 10 to 12 reps
- Seated dumbbell curl
- 3 sets of 10 to 12 reps
- Hammer curl
- 3 sets of 10 to 12 reps
Rest 60 to 90 seconds between sets. When you can complete all sets at the top of the rep range with solid form, increase the weight slightly.
How to structure an intermediate routine
Once you have a base of strength and good form, you can use a bit more variety and heavier loading. Here is how you might build a 2 day bicep plan within your week.
Day A (Heavy focus)
- Standing barbell or EZ bar curl
- 4 sets of 5 to 8 reps
- Weighted chin up
- 3 sets of 6 to 8 reps
- Hammer curl
- 3 sets of 8 to 10 reps
Day B (Volume and isolation focus)
- Chin up (bodyweight)
- 3 sets of 8 to 12 reps
- Preacher curl or single arm preacher curl
- 3 sets of 8 to 12 reps
- Dumbbell curl
- 3 sets of 10 to 12 reps
- Low double hand cable curl or concentration curl
- 2 to 3 sets of 12 to 15 reps
Keep at least 48 hours between these sessions so your biceps and elbows have time to recover.
Form tips to avoid injury
Strong biceps are great, but healthy elbows and shoulders matter more. A few simple habits will keep your training productive:
-
Control the weight
If you need to swing your back or throw your hips forward, the weight is too heavy. -
Keep elbows close
Letting your elbows drift forward turns curls into partial shoulder exercises and reduces bicep tension. -
Use full range of motion
Straighten your arms close to the bottom and curl to a full squeeze at the top, unless a joint issue restricts you. -
Progress gradually
Add a small amount of weight or a couple of reps at a time instead of making large jumps.
If you ever notice sharp pain, especially around the front of the shoulder or elbow, back off and consider getting guidance from a qualified professional.
What to do if your biceps are strained
If you are dealing with a biceps strain rather than normal workout soreness, you may need to step back from heavy training and focus on gentle rehab movements.
Recent physiotherapy guidance suggests:
-
Eccentric shoulder flexion with light weights
Use 3 to 5 pound dumbbells. Raise the arm with help if needed, then slowly lower it to the side, focusing on the lowering phase only. -
Wall biceps stretch
Place your arm in an L shape against a wall or corner and gently turn your body away to stretch the biceps where it connects at the chest and shoulder. -
Light bicep curls
Use very light weights and slowly bend and straighten the elbow through a comfortable range, staying away from sharp pain.
The typical recommendation is 3 sets of 10 reps for each exercise once daily, accepting mild discomfort but stopping if you feel sharper pain.
If you notice a large bump near the elbow during a light bicep curl test, that could indicate a more serious tear and you should seek professional physical therapy or medical care immediately.
Key takeaways
- The best bicep exercises target both the long and short heads plus the brachialis and brachioradialis for full arm development.
- Heavy compound moves like barbell curls and chin ups should anchor your routine.
- Isolation work such as preacher curls, concentration curls, and cable curls adds detail and extra growth stimulus.
- Training your biceps two to three times per week with good form and enough recovery is linked with better hypertrophy than once weekly sessions.
- Protect your joints with proper warm ups, controlled reps, and gradual progression, and adjust your training if you suspect a strain.
Start with two or three of these exercises in your next arm session, focus on clean technique, and steadily build from there. Your biceps will respond to consistent, thoughtful training more than any single “secret” move.
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