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Over the years, a number of studies have sought to investigate the best biceps exercises. This shouldn’t surprise you! You know the first thing you’d do if you ever got access to an EMG machine would be to hook it up to your guns. Be honest.
So, what’s the winner? Based on biceps EMG alone, it’s usually the concentration curl, a staple in the bodybuilding regimens of golden-era lifters like Arnold Schwarzenegger and Lou Ferrigno. But here’s the catch: We’ve never met a single bodybuilder who whole-heartedly agreed.
Why not? For one, experienced lifters know that while muscle activation matters, it isn’t the only thing that determines the best muscle-building exercises. Instead, we used a number of parameters to choose the 10 best, including:
- Ease of learning and performing
- Total muscle stimulation and intensity
- Popularity among diehard lifters and bodybuilders (This matters!)
- Availability of equipment in commercial gyms
You don’t have to consider this a definitive list. Take it as the start of the discussion, then go experiment for yourself in the following three complete workouts!
10 Best Biceps Exercises
Barbell or EZ-Bar Curl
Barbell Curl Variations for Biceps Growth:
In your workout: Hit your heavy curls at the beginning of your biceps workout when you can really challenge yourself with weight. For a bit more of a strength stimulus, choose a weight you can handle for about 6-8 reps, or even a classic size-and-strength rep range like 5×5. A common biceps blunder is rocking your body excessively on this movement. Keep it strict for the most part, especially when you’re going heavy.
Cable Curl
Cable Curl Variations for Biceps Growth:
In your workout: Because it’s fairly similar to the barbell curl, pick one or the other. If you’re doing it first in your workout, go fairly heavy and use a challenging weight for 6-10 reps per set. If you choose to do it later in the workout, go for 8-12 or more per set.
Dumbbell Curl
Dumbbell Curl Variations for Biceps Growth:
In your workout: If you’re doing these after barbell or cable curls, emphasize the difference by performing Zottmans, or take bilateral seated curls to fatigue and then extend the set by switching to unilateral curls.
If you feel your reps getting sloppy, really hammer the negatives. It’s been shown that the eccentric-focused reps can produce higher levels of force than the concentric, even when you’re fatigued.
Chin-Up
Row Variations for Biceps Growth:
In your workout: Include it in your back routine, or as a bridge exercise when training back and biceps together. Go fairly heavy and train in the classic muscle-building rep range of 8-12 reps.
Hammer Curl
Incline Curl Variations for Biceps Growth:
In your workout: This is detail work, not the main course! Perform these after an exercise like standing curls, in which both biceps heads are targeted with heavy weight. Because of the “overstretched” arm position at the bottom of the movement, it’s best done with relatively light weights and at least 8-12 reps per set.
Concentration Curl
Drag Curl Variations for Biceps Growth:
In your workout: You can program this just like any other barbell curl, heavy in the beginning or lighter in the middle to end of your workout. Want to make it extra tough? Extend the negative portion of the rep to 3-5 seconds per rep. Repeat for 5-8 reps, perhaps having a spotter help you with the concentric (lifting) portion as needed.
Best Biceps Workouts
Hard and Heavy Biceps Workout
If you’re someone whose biceps workout is a non-negotiable part of the week, this is for you. It starts with heavy curls, then switches to lighter dumbbell and cable variations. This is your ideal biceps workout after a hard back session.
Hard and Heavy Biceps Workout Barbell Curl 4 sets, 6-8 reps (rest 90 sec. ) Alternating incline dumbbell biceps curl 3 sets, 16-20 reps (alternating, 8-10 reps per side, rest 90 sec.) SINGLE-ARM DUMBBELL PREACHER CURL Perform all reps for one side, then switch to the other. Don’t rest between sides, and rest 1 min. between sets Single-arm dumbbell preacher curl 3 sets, 10-12 reps (left side, no rest) Single-arm dumbbell preacher curl 3 sets, 10-12 reps (right side, rest 1 min. ) Cable rope hammer curl 3 sets, 10-12 reps (rest 1 min. )
Biceps Workout for Beginners
Don’t blindly follow some high-volume workout from a pro bodybuilder! Hit these three moves hard and leave the gym feeling great and knowing your arms have gotten a loud and clear message to grow. It’s great on it’s own, but is also an ideal approach if you like to hit your arms with lower volume 2-3 days per week. That’s the approach taken in the popular program Six Weeks to Sick Arms by Jim Stoppani.
Beginner Biceps Workout
Machine Pump Biceps Workout
Love the feeling of a pump and the mind-muscle connection? This high-rep, short-rest workout will give you the feeling you’re after. Mix in some dropsets and let that pre-workout show what it’s good at.
Machine Pump Biceps Workout Smith Machine Drag Curl 3 sets, 8-10 reps (rest 90 sec. ) SINGLE-ARM MACHINE PREACHER CURL Perform all reps for one side, then switch to the other. Don’t rest between sides, and rest 1 min. between sets. Single-Arm Preacher Machine Curl 3 sets, 8-10 reps (left side, no rest) Single-Arm Preacher Machine Curl 3 sets, 8-10 reps (right side, rest 1 min. ) Cable rope hammer curl 3 sets, 10-12 reps (rest 1 min. ) Reverse-Grip Cable Biceps Curl 3 sets, 10-12, 10-12, 12-15 reps (rest 1 min. )
Best Biceps-Building Programs
- What Are the Best Biceps Programs for Mass?
What Are the Best Biceps Programs for Mass?
The best biceps-building programs feature workouts you’ll be looking forward to all week long. Lift heavy, finish with a pump, and give your biceps everything they need to grow. If there’s any time left afterward, do the same for your triceps!
To follow a similar blueprint to build the rest of your body, check out the companion pieces in this series:
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