5 Best Biceps Exercises for Bigger and Stronger Arms

5 Best Biceps Exercises for Bigger Arms

Want to build stronger, bigger biceps? These five exercises will help you target your biceps and maximize muscle growth and strength.

1. Barbell Curls

Barbell curls are a classic exercise for building mass in the biceps. Stand with your feet shoulder-width apart, grip a barbell with your palms facing up, and curl the bar towards your chest while keeping your elbows close to your body.

2. Dumbbell Hammer Curls

Dumbbell hammer curls target both the biceps and forearms. Hold a dumbbell in each hand with your palms facing your torso and curl the weights up while keeping your elbows close to your body. Lower the weights back down slowly.

3. Concentration Curls

Concentration curls isolate the biceps for maximum focus. Sit on a bench, lean forward slightly, and rest your arm on your inner thigh. Curl a dumbbell upward while keeping your upper arm stationary, then lower it back down.

4. Chin-ups

Chin-ups are a great compound exercise that works both the biceps and back. Grab a pull-up bar with your palms facing you and pull your body up until your chin is above the bar, then slowly lower yourself back down.

5. Preacher Curls

Preacher curls help to eliminate momentum, allowing for better biceps isolation. Using a preacher bench, hold a barbell or dumbbell with your arms extended, then curl the weight up while keeping your upper arms stationary.