Isolated arm training can be extremely beneficial when it comes to mastering the big compound lifts. Building strong triceps can really help with lifts like the bench press and overhead press, while strong forearms and biceps can help with the pulling movements like rows or pull ups.
In this article we’ll briefly cover the basic anatomy of the biceps, before providing a list of the best bicep exercises for mass.
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BASIC BICEP ANATOMY
Understanding how a particular muscle or group of muscles work can help you to understand the benefits of training it regularly. When you understand the function, you’ll also understand how to train the area most effectively and get maximal returns on our workouts.
There are 3 main muscles in the biceps – the Biceps Brachili, Coracobrachialis and the Brachialis. The Biceps Brachili makes up about a third of the muscle mass of the upper arm, and runs along the length of the humerus. It’s also linked to the forearm bone. The Coracobrachialis is the smallest of the three, and works to draw your arms forward and towards the torso. The Brachialis crosses the elbow joint, and starts in the lower section of the humerus. It’s the strongest flexor in the elbow, but cannot participate in the supination and pronation of the forearm.
Developing the entire bicep muscle group will help you develop size and strength in the area.
THE LIST OF MASS BUILDING BICEP EXERCISES
We’ve covered this before in our mass building articles on training your back, chest, shoulders and triceps, but it’s worth reiterating here.
Firstly, make sure you’re eating enough calories and protein as you won’t grow without them. Aim for a slight increase over your maintenance calorie intake (use an app like My Fitness Pal to track this) and try to get roughly 1g of protein per 1lb of body weight. If you’re not sure what your lean body mass is, a good way to ballpark your protein intake is to take your scale weight in pounds and multiply it by 0.8.
Make sure you’re getting plenty of sleep too, as missing out on quality sleep can really mess with your progress. I’ll recommend ‘Sleep Smarter’ for about the 100th time, as it’s the best guide to getting a good night’s sleep I’ve found.
Finally, don’t try to do every exercise on the list. Pick a few based on the equipment you have available and your experience level and aim for 3-4 sets of 8-12 reps. Try to perform each movement in a slow and controlled fashion, focusing on good form instead of big weights. The weight will come with regular training, just try to get the movement right and you’ll be fine.
BEGINNERS BICEPS CURL WITH DUMBBELL
Stand with your feet shoulder width apart, your back straight and your core tight
In this article we’ll briefly cover the basic anatomy of the biceps, before providing a list of the best bicep exercises for mass.
Enter your email below and we'll send you a free copy
BASIC BICEP ANATOMY
Understanding how a particular muscle or group of muscles work can help you to understand the benefits of training it regularly. When you understand the function, you’ll also understand how to train the area most effectively and get maximal returns on our workouts.
There are 3 main muscles in the biceps – the Biceps Brachili, Coracobrachialis and the Brachialis. The Biceps Brachili makes up about a third of the muscle mass of the upper arm, and runs along the length of the humerus. It’s also linked to the forearm bone. The Coracobrachialis is the smallest of the three, and works to draw your arms forward and towards the torso. The Brachialis crosses the elbow joint, and starts in the lower section of the humerus. It’s the strongest flexor in the elbow, but cannot participate in the supination and pronation of the forearm.
Developing the entire bicep muscle group will help you develop size and strength in the area.
THE LIST OF MASS BUILDING BICEP EXERCISES
We’ve covered this before in our mass building articles on training your back, chest, shoulders and triceps, but it’s worth reiterating here.
Firstly, make sure you’re eating enough calories and protein as you won’t grow without them. Aim for a slight increase over your maintenance calorie intake (use an app like My Fitness Pal to track this) and try to get roughly 1g of protein per 1lb of body weight. If you’re not sure what your lean body mass is, a good way to ballpark your protein intake is to take your scale weight in pounds and multiply it by 0.8.
Make sure you’re getting plenty of sleep too, as missing out on quality sleep can really mess with your progress. I’ll recommend ‘Sleep Smarter’ for about the 100th time, as it’s the best guide to getting a good night’s sleep I’ve found.
Finally, don’t try to do every exercise on the list. Pick a few based on the equipment you have available and your experience level and aim for 3-4 sets of 8-12 reps. Try to perform each movement in a slow and controlled fashion, focusing on good form instead of big weights. The weight will come with regular training, just try to get the movement right and you’ll be fine.
BEGINNERS BICEPS CURL WITH DUMBBELL
Stand with your feet shoulder width apart, your back straight and your core tight
Hold a dumbbell in each hand with your palms facing upwardsLower your arms down by your sides, fully extendedKeeping the elbows locked and your upper arms straight, curl the weight up towards your shoulder until your forearm touches your bicepLower the weight slowly back down to the starting position
SEATED BICEP CURL WITH DUMBBELL
Start on a bench with your feet planted on the floor and your back straightHold a dumbbell in each hand with your palms facing each otherLower the weight to your sides, and curl the weight slowly until your palms are facing each otherSqueeze the biceps slightly at the top of the movement before lowering the weight to the starting position
Start on a bench with your feet planted on the floor and your back straightHold a dumbbell in each hand with your palms facing each otherLower the weight to your sides, and curl the weight slowly until your palms are facing each otherSqueeze the biceps slightly at the top of the movement before lowering the weight to the starting position
ALTERNATING BICEP CURL WITH DUMBBELL
Stand with your knees slightly bent, your core tight and your back straightHold a dumbbell in each hand with your palms facing upwardsLower your arms down to the sides of your bodyCurl the weight upwards towards your shoulder, keeping the elbow and upper arms still, until your forearm touches your bicepLower the weight in a controlled manner to the starting position
Stand with your knees slightly bent, your core tight and your back straightHold a dumbbell in each hand with your palms facing upwardsLower your arms down to the sides of your bodyCurl the weight upwards towards your shoulder, keeping the elbow and upper arms still, until your forearm touches your bicepLower the weight in a controlled manner to the starting position
BICEP CURLS WITH BARBELL
Set up with your feet shoulder width apart, your core tight and your knees slightly bent
Set up with your feet shoulder width apart, your core tight and your knees slightly bent
Grab the barbell with your palms facing upwards, roughly shoulder width apartStart with the bar around your thighs with the arms hanging down fullyUsing only your elbow, curl the weight up towards your upper chestPause briefly at the top of the movement before lowering the weight to the starting position
Try not to involve your hips or back in the movement. If you’re struggling to curl the bar then move to a lower weight. This movement can also be performed with an EZ bar or dumbbells if there is no barbell available.
BICEP HAMMER CURL WITH DUMBBELL
Set up with your feet shoulder width apart, a slight bend in the knees and a tight core
Try not to involve your hips or back in the movement. If you’re struggling to curl the bar then move to a lower weight. This movement can also be performed with an EZ bar or dumbbells if there is no barbell available.
BICEP HAMMER CURL WITH DUMBBELL
Set up with your feet shoulder width apart, a slight bend in the knees and a tight core
Hold a dumbbell in each hand with your palms facing each otherExtend the arms fully at the side of your bodyKeeping your elbows locked and your upper arms beside your body, curl the weight towards your shouldersLower the weight in a controlled manner to the starting position
TWO-ARM PREACHER CURL WITH DUMBBELL
Adjust the sat so that your arms are level with the top of the bench
Adjust the sat so that your arms are level with the top of the bench
Hold a dumbbell in each hand with your palms facing upRest your arms on the bench and extend them fully toward the floorCurl the weight towards your head, keeping your arms against the bench throughoutPause briefly at the top of the movement before lowering the weight to the starting position
This movement can also be performed with the barbell or cable machine, and it can also be performed one arm at a time
CLOSE GRIP EZ BAR CURL WITH BARBELL
Set up with your feet shoulder with apart, a slight bend in your knees and a tight core
This movement can also be performed with the barbell or cable machine, and it can also be performed one arm at a time
CLOSE GRIP EZ BAR CURL WITH BARBELL
Set up with your feet shoulder with apart, a slight bend in your knees and a tight core
Grab the EZ bar with a narrow grip on the innermost part of the barLower your arms fully until they’re against your thighsCurl the bar towards your chest, keeping your upper arms straightPause briefly at the top of the movement before lowering the weight in a controlled manner
CLOSE GRIP STANDING BICEP CURLS WITH BARBELL
Set up with a tight core and a slight bend in the knees, feet shoulder width apart
Set up with a tight core and a slight bend in the knees, feet shoulder width apart
Hold the barbell with your hands roughly 12 inches apart and your palms facing upwardsLower your arms until they are against your thighsCurl the bar up towards your chest, keeping the upper arms straight and the torso stillPause briefly at the top of the movement before returning to the starting position
CONCENTRATION CURLS WITH DUMBBELL
Set up on a flat bench with your legs spread apart and your feet flat on the floor
Set up on a flat bench with your legs spread apart and your feet flat on the floor
Hold a dumbbell in each hand with your palms facing upwardsPress your elbow against your inner thigh and curl the dumbbell up towards your chestReturn the weight the starting position in a controlled mannerRepeat for the desired number of reps before switching arms
INTERMEDIATE
Reverse Biceps Curl with Dumbells
Set up with your feet around shoulder width apart, your core tight and a slight bend in the kneesHold a dumbbell in each hand with palms facing downwardsKeeping your upper arms next to your body and your elbows steady, curl the weight up towards your shouldersPause briefly at the top of the movement before lowering the weight to the starting position
INTERMEDIATE
Reverse Biceps Curl with Dumbells
Set up with your feet around shoulder width apart, your core tight and a slight bend in the kneesHold a dumbbell in each hand with palms facing downwardsKeeping your upper arms next to your body and your elbows steady, curl the weight up towards your shouldersPause briefly at the top of the movement before lowering the weight to the starting position
SEATED CLOSE GRIP CONCENTRATION CURLS WITH BARBELL
Set up on the end of a flat bench with your feet flat on the floor and your legs spread apart
Set up on the end of a flat bench with your feet flat on the floor and your legs spread apart
Bend over at the waist while keeping the back straightHols a barbell with a close grip, hands roughly 6 inches apart, with the palms facing upPress your elbows against your inner thighs and curl the bar up towards your chestLower the bar in a controlled manner until it almost touches the floor
SEATED INNER BICEPS CURL WITH DUMBBELL
Set up on the edge of a bench with both feet firmly on the floorYour back should remain straight and your core should be tightHold a dumbbell in each hand with your palms facing each other and your arms by your sidesCurls the weight up towards your shoulders, turning the palms upwards as you moveLower the weight to the starting position in a controlled manner
Set up on the edge of a bench with both feet firmly on the floorYour back should remain straight and your core should be tightHold a dumbbell in each hand with your palms facing each other and your arms by your sidesCurls the weight up towards your shoulders, turning the palms upwards as you moveLower the weight to the starting position in a controlled manner
REVERSE PLATE CURLS WITH WEIGHT
Set up with your feet roughly shoulder width apart, your core tight and a slight bend in the kneesPick up a plate with our palms facing down and your hands at the 11 and 1 o’clock positionsCurl the plate upwards toward your head, keeping your elbow and arms by your sideReturn to the staring position in a controlled manner
Set up with your feet roughly shoulder width apart, your core tight and a slight bend in the kneesPick up a plate with our palms facing down and your hands at the 11 and 1 o’clock positionsCurl the plate upwards toward your head, keeping your elbow and arms by your sideReturn to the staring position in a controlled manner
HAMMER CURLS WITH ROPE AND CABLE
Set up the weight stack with a pulley at the bottomYou should stand up straight with a tight core and your knees slightly bentGrab the rope with your palms facing upwardsLower your arms fully until they’re just above your thighsCurl your arm at the elbow to pull the rope to your chestPause briefly at the top of the movement before lowering the weight to the starting position
Wide Grip Standing Biceps Curl with Barbell
Begin with your feet shoulder width apart, your core tight and a slight bend in your knees
Set up the weight stack with a pulley at the bottomYou should stand up straight with a tight core and your knees slightly bentGrab the rope with your palms facing upwardsLower your arms fully until they’re just above your thighsCurl your arm at the elbow to pull the rope to your chestPause briefly at the top of the movement before lowering the weight to the starting position
Wide Grip Standing Biceps Curl with Barbell
Begin with your feet shoulder width apart, your core tight and a slight bend in your knees
Hold the barbell with as wide a grip as you can manage, palms facing upLower your arms fully until they’re against your thighsKeeping the upper arms straight, curl the bar upwards until your forearms touch your chestPause briefly at the top of the movement before returning to the starting position
CROSS BODY HAMMER CURL WITH DUMBBELL
Stand with a dumbbell in each hand and your palms facing inwardsYour back should be straight, your knees slightly bend and your core tightKeeping the palms facing inward, curl the dumbbell up towards your opposite shoulder (without twisting your arms)Raise the dumbbell until it touches the top of the shoulderSlowly lower the weight back to the starting position
Stand with a dumbbell in each hand and your palms facing inwardsYour back should be straight, your knees slightly bend and your core tightKeeping the palms facing inward, curl the dumbbell up towards your opposite shoulder (without twisting your arms)Raise the dumbbell until it touches the top of the shoulderSlowly lower the weight back to the starting position
PREACHER HAMMER CURL WITH DUMBBELL
The bench seat should be adjusted until your arms are level with the top of the bench
The bench seat should be adjusted until your arms are level with the top of the bench
Hold a dumbbell in each hand with your palms facing each otherExtend your arms fully along the bench at shoulder width apartSlowly curl the dumbbells up towards your head, keeping the elbow and upper arm against the bench at all timesPause briefly at the top of the movement before lowering the weight to the starting position
DRAG CURL WITH BARBELL
Stand with your feet around shoulder width apart, your core tight and your knees slightly bent
Hold the barbell at around shoulder width and with your palms facing downwardsLower your arms until they are against your thighsSlowly curl the weight up to your chest, keeping the palms downwards and the upper arm and elbows stillLower the weight to the starting position in a controlled manner
Prone Incline Biceps Curl with Dumbbell
Set up on a bench at a 45 degree angle
Prone Incline Biceps Curl with Dumbbell
Set up on a bench at a 45 degree angle
Hold a dumbbell in each hand and lean face down against the bench, using your feet for supportHang your arms down by your sidesContract your biceps to raise the dumbbells towards your head, keeping the elbows straightLower the weight in a controlled manner to the starting position
STANDING ONE ARM CURL OVER INCLINE BENCH WITH DUMBBELL
Set up an include bench and rest your arm on the angled portion
Set up an include bench and rest your arm on the angled portion
Hold a dumbbell in your hand with your palm facing upRest your arm against the back bench and extend it downwardCurl the weight up towards your head, keeping your arm against the bench at all timesPause briefly at the top of the movement before lowering the weight slowly to the starting position
LYING BICEP CABLE CURL
Set the cable pulley to the lowest setting
LYING BICEP CABLE CURL
Set the cable pulley to the lowest setting
Lie down on the floor with your feet touching the weight stackHold the bar with both palms facing upwardsWith your arms extended fully and your elbows by your sides, pull the bar in an arc towards your chestPause briefly at the top of the movement to contract your bicepsReturn the weight to the starting position in a controlled manner
LYING HIGH BENCH BICEPS CURL WITH BARBELL
Set up face-down on a high bench with your head at one end and your toes pressed against the floor for support
Set up face-down on a high bench with your head at one end and your toes pressed against the floor for support
Hold the barbell with your palms facing upwards, approximately 12 inches apartLower your arms to the floor, before curling the weight up towards your head in an arcPause briefly as the biceps touch the forearm before lowering the weight to the starting position
ZOTTMAN CURL WITH DUMBBELLS
Set up with your feet shoulder with apart, your core tight and a slight bend in the knees
Set up with your feet shoulder with apart, your core tight and a slight bend in the knees
Hold a dumbbell in each hand with your palms facing inwardsBegin with the hands down by your sidesCurl the weight up towards your chest, rotating the wrist so the palms downwards at the top of the movementPause briefly at the top of the movement before returning to the starting position
STORK STANCE BICEP CURL WITH DUMBBELLS
Hold your dumbbells in each hand with your palms facing upwardsWith your weight on one leg, extend your other leg backwards and reach your arms down in front of youBalancing on your standing foot, curl the weight up towards your chestLower the weight to the starting position and switch standing legs
Hold your dumbbells in each hand with your palms facing upwardsWith your weight on one leg, extend your other leg backwards and reach your arms down in front of youBalancing on your standing foot, curl the weight up towards your chestLower the weight to the starting position and switch standing legs
LYING SUPINE BICEPS CURL WITH DUMBBELL
Set up on a flat bench with your head at one end and your feet planted on the floor
Set up on a flat bench with your head at one end and your feet planted on the floor
Hold a dumbbell in each hand with your palms facing inwards and hang your arms off the benchRaise your arms up until they are level with your chestCurl the weight by twisting your palms until the forearms are touching the bicepsReturn the weight to the starting position in a controlled manner
ZOTTMAN PREACHER CURL WITH DUMBBELLS
Set up on a preacher curl benchHold a dumbbell in each hand with the palms facing up
Set up on a preacher curl benchHold a dumbbell in each hand with the palms facing up
Both arms should be fully extended across the benchCurl the weight up towards your chest, turning your wrist so the palms face downwards when you reach your chestPause briefly at the top of the movement before returning to the starting position
OVERHEAD CURL WITH CABLE
Set up the high pulley machine with a stirrup cable on each side
Set up the high pulley machine with a stirrup cable on each side
Standing with your feet shoulder width apart, hold the handles with your palms facing upwardsYour arms should be fully extended at either side of youSlowly curl your wrists up towards the side of your head, while keeping your elbows steadyPause at the top of the movement brieflySlowly lower the weight to the starting position
Sources
http://www.webmd.com/fitness-exercise/picture-of-the-biceps
http://en.wikipedia.org/wiki/Biceps
Images via http://db.everkinetic.com/
Sources
http://www.webmd.com/fitness-exercise/picture-of-the-biceps
http://en.wikipedia.org/wiki/Biceps
Images via http://db.everkinetic.com/
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