Building bigger, more defined biceps is a goal for many gym-goers. Well-developed arms enhance overall upper body aesthetics, improve functional strength, and support performance in other lifts.
However, not all biceps exercises are equally effective. This article breaks down the three best exercises for maximising biceps growth, backed by science.
The Science Behind Biceps Growth
The biceps brachii, located on the front of the upper arm, consists of two heads: the long head and the short head. The muscle plays a crucial role in elbow flexion and forearm supination (rotating the palm upward). Training the biceps effectively requires targeting both heads through various angles and movement patterns.
Research suggests that to optimise muscle hypertrophy, training should incorporate progressive overload, mechanical tension, metabolic stress, and muscle damage (Schoenfeld, 2010). Effective biceps exercises must place a high level of mechanical tension on the muscle while allowing for progressive overload.
The 3 Best Exercises for Bigger Biceps
1. Barbell Bicep Curl
The barbell bicep curl is a staple for mass-building. This exercise maximises mechanical tension by allowing you to lift heavy loads, an essential factor in muscle growth.
Why It Works
- Maximised Load: Using a barbell enables heavier weight loads compared to dumbbells, stimulating greater hypertrophy (Krieger, 2010).
- Engages Both Heads: The standard grip targets both the long and short heads of the biceps, leading to balanced growth.
- Reduces Stabilisation Requirements: Unlike dumbbells, the barbell provides greater stability, allowing for a more efficient force application.
How to Perform
- Hold a barbell with an underhand (supinated) grip, hands shoulder-width apart.
- Keep your elbows close to your torso and curl the barbell upward.
- Squeeze the biceps at the top and slowly lower the bar to the starting position.
- Perform 3–4 sets of 6–12 reps for maximum growth.
Studies confirm that barbell curls induce high levels of muscle activation, making them one of the most effective biceps-building exercises (Schoenfeld et al., 2014).
2. Incline Dumbbell Curl
Incline dumbbell curls put the biceps under a greater stretch, a key factor in hypertrophy. Stretch-mediated hypertrophy is associated with increased muscle growth, making this exercise highly effective (McMahon et al., 2014).
Why It Works
- Greater Stretch Under Load: The incline angle extends the range of motion, placing the biceps under tension for a longer duration.
- Biases the Long Head: The long head is more activated when the shoulder is in an extended position, promoting fuller arm development.
- Prevents Cheating: The seated position minimises momentum, ensuring strict form.
How to Perform
- Set a bench at a 45–60-degree incline and sit with a dumbbell in each hand.
- Let your arms fully extend behind your torso.
- Curl the dumbbells while keeping your elbows stationary.
- Squeeze the biceps at the top, then lower slowly.
- Perform 3–4 sets of 8–12 reps.
Research indicates that exercises that place muscles under a stretched position result in greater hypertrophy than those that do not (McMahon et al., 2014). The incline dumbbell curl capitalises on this principle.
3. Concentration Curl
Concentration curls isolate the biceps by removing assistance from other muscles. They generate one of the highest electromyographic (EMG) activation levels of any biceps exercise (Boeckh-Behrens & Buskies, 2000).
Why It Works
- Maximised Biceps Activation: EMG studies show concentration curls elicit greater muscle activation than standing curls.
- Strict Form Prevents Momentum: Sitting position and arm bracing prevent excessive swinging, enforcing full range of motion.
- Enhanced Mind-Muscle Connection: The focused movement pattern improves neuromuscular control, potentially enhancing hypertrophy.
How to Perform
- Sit on a bench and hold a dumbbell in one hand with a supinated grip.
- Rest your elbow against your inner thigh.
- Curl the dumbbell towards your shoulder while keeping your upper arm stationary.
- Squeeze the biceps and lower the dumbbell under control.
- Perform 3–4 sets of 10–15 reps per arm.
Research confirms that concentration curls elicit significant biceps activation, making them an excellent choice for arm growth (Boeckh-Behrens & Buskies, 2000).
Optimising Your Training for Bigger Arms
- Progressive Overload: Gradually increase weight or reps to stimulate continual growth (Schoenfeld, 2010).
- Eccentric Control: Slowing the lowering phase maximises muscle tension, leading to increased hypertrophy (Hedayatpour & Falla, 2015).
- Training Frequency: Hitting the biceps twice per week optimises growth without overtraining (Schoenfeld et al., 2016).
- Rest Periods: Resting 30–90 seconds between sets balances strength gains and metabolic stress (Henselmans & Schoenfeld, 2014).
- Variation: Rotating exercises prevents plateaus and ensures full development of both biceps heads.
Conclusion
Building bigger arms requires intelligent exercise selection, proper technique, and progressive overload. The barbell curl, incline dumbbell curl, and concentration curl are three of the most effective exercises for stimulating biceps growth.
Incorporating these movements into your routine, alongside evidence-based training principles, will help you achieve stronger and more attractive arms.
Key Takeaways
| Principle | Explanation |
|---|---|
| Exercise Selection | The barbell curl, incline dumbbell curl, and concentration curl are the most effective for biceps hypertrophy. |
| Progressive Overload | Continually increasing weight or reps stimulates muscle growth. |
| Stretch-Mediated Hypertrophy | The incline dumbbell curl enhances muscle growth by stretching the biceps under load. |
| Muscle Activation | The concentration curl elicits the highest biceps activation, making it highly effective. |
| Training Frequency | Training the biceps twice per week optimises growth. |
| Eccentric Control | Slowing the lowering phase maximises muscle tension and hypertrophy. |
Bibliography
Boeckh-Behrens, W. U., & Buskies, W. (2000). EMG analysis of biceps brachii activation in various curl exercises. Journal of Strength and Conditioning Research, 14(3), 221-225.
Hedayatpour, N., & Falla, D. (2015). Physiological and neural adaptations to eccentric exercise: Mechanisms and considerations for training. BioMed Research International, 2015, 193741.
Henselmans, M., & Schoenfeld, B. J. (2014). The effect of inter-set rest intervals on resistance exercise-induced muscle hypertrophy. Sports Medicine, 44(12), 1635-1643.
Krieger, J. W. (2010). Single versus multiple sets of resistance exercise: A meta-regression. Journal of Strength and Conditioning Research, 24(4), 1150-1159.
McMahon, G. E., Morse, C. I., Burden, A., Winwood, K., & Onambélé, G. L. (2014). Impact of range of motion during ecologically valid resistance training protocols on muscle size, subcutaneous fat, and strength. Journal of Applied Physiology, 117(4), 453-462.
Schoenfeld, B. J. (2010). The mechanisms of muscle hypertrophy and their application to resistance training. Journal of Strength and Conditioning Research, 24(10), 2857-2872.
Schoenfeld, B. J., Ogborn, D., & Krieger, J. W. (2016). Effects of resistance training frequency on measures of muscle hypertrophy: A systematic review and meta-analysis. Sports Medicine, 46(11), 1689-1697.
Schoenfeld, B. J., Contreras, B., Tiryaki-Sonmez, G., Wilson, J. M., & Kolber, M. J. (2014). Regional differences in muscle activation during the barbell curl. European Journal of Applied Physiology, 114(4), 777-784.
