{"id":14388,"date":"2025-06-06T00:51:57","date_gmt":"2025-06-05T17:51:57","guid":{"rendered":"https:\/\/loudhdtv.com\/?p=14388"},"modified":"2025-06-06T00:51:57","modified_gmt":"2025-06-05T17:51:57","slug":"best-12-biceps-exercises-ranked-build-bigger-and-stronger-arms","status":"publish","type":"post","link":"https:\/\/loudhdtv.com\/?p=14388","title":{"rendered":"Best 12 Biceps Exercises Ranked: Build Bigger and Stronger Arms"},"content":{"rendered":"<p> <script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<\/p>\n<div>\n<p>Everyone wants bigger biceps, but not everyone trains them smart or uses the right biceps exercises in the workouts. The truth is that curling heavy often doesn\u2019t guarantee growth. Instead, building thick, peaked biceps comes down to precision: exercise selection, tempo, angle, and recovery all matter.<\/p>\n<p><a href=\"https:\/\/www.muscleandfitness.com\/workouts\/arm-exercises\/best-anatomy-based-bicep-exercises-and-grips-for-muscular-development\/\" target=\"_blank\" rel=\"noopener\">The biceps brachii has two heads<\/a> (short and long) and crosses both the shoulder and elbow joints. That means if you\u2019re doing the same curls every week without thinking about range of motion or arm positioning, you\u2019re leaving serious growth on the table. Your biceps can handle volume, recover fast, and love variety, but only if you\u2019re <a href=\"https:\/\/www.muscleandfitness.com\/routine\/workouts\/workout-routines\/work-angles-program-build-bigger-stronger-arms\/\" target=\"_blank\" rel=\"noopener\">targeting them from different angles<\/a> with real intent.<\/p>\n<p>In this edition of our Best to Worst Workout Series, we\u2019re breaking down popular biceps exercises from top-tier mass-builders to those that might not deserve much space in your routine. Whether you\u2019re chasing sleeve-busting arms or want to train smarter, this list will help you program your way to bigger biceps.<\/p>\n<h2>The Best Exercises To Build Your Biceps<\/h2>\n<p>These are your moneymakers, movements that maximize tension, range, and growth potential. They allow for clean execution, a deep stretch, a strong peak contraction, and easy progressive overload.<\/p>\n<figure class=\"wp-caption \">\n<div style=\"padding-bottom:55.36519386835%;\" class=\"ratio-based-placeholder\"><img fetchpriority=\"high\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/www.muscleandfitness.com\/wp-content\/uploads\/2018\/11\/Tweak-Biceps-Incline-Dumbbell-Curl.jpg?quality=86&amp;strip=all\" srcset=\"\" sizes=\"(max-width: 800px) 100vw, 800px\" alt=\"Tweak Biceps Incline Dumbbell Curl\" width=\"1109\" height=\"614\" data-fallback-img=\"https:\/\/i0.wp.com\/www.muscleandfitness.com\/wp-content\/uploads\/2018\/11\/Tweak-Biceps-Incline-Dumbbell-Curl.jpg?quality=86&amp;strip=all\"\/><\/div><figcaption class=\"wp-caption-text\"><span class=\"credit\">Edgar Artiga \/ M+F Magazine<\/span><\/figcaption><\/figure>\n<h3>Incline Dumbbell Curls<\/h3>\n<p>One of the best long-head biceps builders. Sitting back on an incline bench places your arms behind the torso, stretching the biceps in the loaded bottom position, an underrated key for hypertrophy.<\/p>\n<p><strong>Coach\u2019s Tip:<\/strong> Let your arms hang naturally and resist the urge to swing. Stretch at the bottom and squeeze hard at the top.<\/p>\n<figure class=\"wp-caption \">\n<div style=\"padding-bottom:55.36519386835%;\" class=\"ratio-based-placeholder\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/www.muscleandfitness.com\/wp-content\/uploads\/2014\/08\/Bearded-Fitness-Man-Working-Out-With-Preacher-Curl.jpg?quality=86&amp;strip=all\" srcset=\"\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" alt=\"Bearded man working out his biceps and forearms with a preacher curl exercise\" width=\"1109\" height=\"614\" data-fallback-img=\"https:\/\/i0.wp.com\/www.muscleandfitness.com\/wp-content\/uploads\/2014\/08\/Bearded-Fitness-Man-Working-Out-With-Preacher-Curl.jpg?quality=86&amp;strip=all\"\/><\/div><figcaption class=\"wp-caption-text\"><span class=\"credit\">djile<\/span><\/figcaption><\/figure>\n<h3>Preacher Curls<\/h3>\n<p>Eliminate momentum. By locking your arms into the pad, you isolate the biceps and extend time under tension in the most challenging part of the curl.<\/p>\n<p><strong>Coach\u2019s Tip:<\/strong> Use an EZ bar or dumbbells. Pause and drive each rep with control.<\/p>\n<figure class=\"wp-caption \">\n<div style=\"padding-bottom:55.36519386835%;\" class=\"ratio-based-placeholder\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/www.muscleandfitness.com\/wp-content\/uploads\/2018\/01\/Muscular-Male-Model-Doing-EZ-Bar-Bicep-Curl-Exercise.jpg?quality=86&amp;strip=all\" srcset=\"\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" alt=\"Muscular male model doing an EZ bar bicep curl exercise\" width=\"1109\" height=\"614\" data-fallback-img=\"https:\/\/i0.wp.com\/www.muscleandfitness.com\/wp-content\/uploads\/2018\/01\/Muscular-Male-Model-Doing-EZ-Bar-Bicep-Curl-Exercise.jpg?quality=86&amp;strip=all\"\/><\/div><figcaption class=\"wp-caption-text\"><span class=\"credit\">mrbigphoto<\/span><\/figcaption><\/figure>\n<h3>EZ-Bar Curls<\/h3>\n<p>More wrist-friendly than straight bars, EZ-bar curls allow heavier loading with less strain, hitting both heads of the biceps and even the brachialis.<\/p>\n<p><strong>Coach\u2019s Tip:<\/strong> Use a shoulder-width grip to balance long- and short-head activation.<\/p>\n<figure id=\"attachment_719092\" style=\"width: 1024px;\" class=\"wp-caption alignnone\">\n<div class=\"ratio-based-placeholder\" style=\"padding-bottom:55.36519386835%;\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/www.muscleandfitness.com\/wp-content\/uploads\/2019\/12\/1109-Unilateral-Cable-Curl-shutterstock_521557288.jpg?quality=86&amp;strip=all\" srcset=\"\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" alt=\"Man Doing Curls\" width=\"1109\" height=\"614\" data-fallback-img=\"https:\/\/i0.wp.com\/www.muscleandfitness.com\/wp-content\/uploads\/2019\/12\/1109-Unilateral-Cable-Curl-shutterstock_521557288.jpg?quality=86&amp;strip=all\"\/><\/div><figcaption class=\"wp-caption-text\"><span class=\"caption\"> \u00a0<\/span> <span class=\"credit\">Ajan Alen \/ Shutterstock<\/span><\/figcaption><\/figure>\n<h3>Cable Curls (Low Pulley)<\/h3>\n<p>Constant tension is the name of the game. Cables remove free weights\u2019 \u201cdead spots\u201d and offer a consistent resistance curve.<\/p>\n<p><strong>Coach\u2019s Tip:<\/strong> Try single-arm or bilateral curls. Adjust the cable height to emphasize different parts of the movement.<\/p>\n<div class=\"link-related article link-related__with-thumb\">\n\t\t\t<a class=\"article__thumbnail\" href=\"https:\/\/www.muscleandfitness.com\/workouts\/workout-routines\/30-minute-dumbbell-workout-build-your-biceps\/\" target=\"_blank\"><\/p>\n<figure class=\"article__figure\">\n<div style=\"padding-bottom:56%;\" class=\"ratio-based-placeholder\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/www.muscleandfitness.com\/wp-content\/uploads\/2020\/02\/Man-Liftin-Heavy-Dumbbell-Rack.jpg?w=150&amp;h=84&amp;crop=1&amp;quality=86&amp;strip=all\" srcset=\"\" sizes=\"auto, 280px\" alt=\"Man lifting a heavy single dumbbell off the dumbbell rack\" width=\"150\" height=\"84\" data-fallback-img=\"https:\/\/i0.wp.com\/www.muscleandfitness.com\/wp-content\/uploads\/2020\/02\/Man-Liftin-Heavy-Dumbbell-Rack.jpg?quality=86&amp;strip=all\"\/><\/div>\n<\/figure>\n<p>\t\t<\/a><\/p>\n<\/div>\n<h2>Average Exercises To Build Your Biceps<\/h2>\n<p>These are effective, but they come with caveats. Maybe they\u2019re easier to cheat, hard to load correctly, or limit the range of motion. They\u2019ll work, but you must dial in your form and intent.<\/p>\n<h3>Barbell Curls<\/h3>\n<p>Classic and powerful, but often overused and butchered with momentum. Great for building strength, but too much ego lifting turns this into a shoulder exercise.<\/p>\n<p><strong>Coach\u2019s Tip:<\/strong> Keep your elbows pinned and go lighter than you think. Tempo and control trump weight here.<\/p>\n<h3>Hammer Curls<\/h3>\n<p>These hit the brachialis and brachioradialis more than the biceps themselves, but still contribute to thicker arms overall.<\/p>\n<p><strong>Coach\u2019s Tip:<\/strong> Alternate arms or go cross-body (diagonal curls) to keep tension high and make the movement more biceps-friendly.<\/p>\n<h3>Concentration Curls<\/h3>\n<p>Old-school and effective when done right, but often treated as an afterthought. They\u2019re hard to overload and easy to turn into a partial-rep fest.<\/p>\n<p><strong>Coach\u2019s Tip:<\/strong> Slow down the lowering phase. Use a mirror to monitor form and keep your elbow anchored.<\/p>\n<h3>Spider Curls<\/h3>\n<p>This is another strict curl variation with solid isolation benefits. However, the angle limits stretch, and lighter loads are typically required.<\/p>\n<p><strong>Coach\u2019s Tip:<\/strong> Try a slight pause at the top and focus on the squeeze. Treat it as a burnout finisher.<\/p>\n<figure class=\"wp-caption \">\n<div style=\"padding-bottom:55.36519386835%;\" class=\"ratio-based-placeholder\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/www.muscleandfitness.com\/wp-content\/uploads\/2019\/07\/Man-Working-Out-His-Arms-And-Biceps-Outdoors-With-A-Chinup-Exercise.jpg?quality=86&amp;strip=all\" srcset=\"\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" alt=\"Fit man working out his biceps and arms outside with a chin up exercise\" width=\"1109\" height=\"614\" data-fallback-img=\"https:\/\/i0.wp.com\/www.muscleandfitness.com\/wp-content\/uploads\/2019\/07\/Man-Working-Out-His-Arms-And-Biceps-Outdoors-With-A-Chinup-Exercise.jpg?quality=86&amp;strip=all\"\/><\/div><figcaption class=\"wp-caption-text\"><span class=\"credit\">Denis Radovanovic<\/span><\/figcaption><\/figure>\n<h2>Below-Average Exercises To Build Your Biceps<\/h2>\n<p>These might activate the biceps to a degree, but they\u2019re not worth anchoring your routine around. Either the stimulus is minimal, or the mechanics make loading the biceps difficult.<\/p>\n<h3>Cable Front Double Biceps Pose Curls<\/h3>\n<p>They look cool, but the resistance curve is awkward, and the short range of motion does little for real muscle-building.<\/p>\n<p><strong>Coach\u2019s Tip:<\/strong> Save these for a light finisher or pose practice\u2014not your primary curl.<\/p>\n<h3>Chin-Ups (for Biceps)<\/h3>\n<p>Yes, your biceps work hard during chin-ups, but they\u2019re not the prime mover. They\u2019re great for back-and-biceps combo training but not direct hypertrophy.<\/p>\n<p><strong>Coach\u2019s Tip:<\/strong> Use chin-ups as a strength builder. For size, stick to isolated curls.<\/p>\n<h3>Reverse Curls<\/h3>\n<p>These target the forearms and brachialis more than the biceps. They are good for arm density but not for biceps peaks.<\/p>\n<p><strong>Coach\u2019s Tip:<\/strong> Rotate these in for forearm and grip training, not as your prominent biceps movement.<\/p>\n<h3>Cable High Curls<\/h3>\n<p>Standing at a cable crossover station, arms held high\u2014more flare than function\u2014limited stretch, tricky mechanics, and tough to progressively overload.<\/p>\n<p><strong>Coach\u2019s Tip:<\/strong> Use occasionally for noelty, but don\u2019t count on these for size gains.<\/p>\n<figure class=\"wp-caption \">\n<div style=\"padding-bottom:55.36519386835%;\" class=\"ratio-based-placeholder\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/www.muscleandfitness.com\/wp-content\/uploads\/2025\/06\/Muscular-young-bodybuilder-flexing-his-muscular-biceps-after-a-bicep-exercise.jpg?quality=86&amp;strip=all\" srcset=\"\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" alt=\"Muscular young bodybuilder flexing his muscular biceps after a bicep exercise\" width=\"1109\" height=\"614\" data-fallback-img=\"https:\/\/i0.wp.com\/www.muscleandfitness.com\/wp-content\/uploads\/2025\/06\/Muscular-young-bodybuilder-flexing-his-muscular-biceps-after-a-bicep-exercise.jpg?quality=86&amp;strip=all\"\/><\/div><figcaption class=\"wp-caption-text\"><span class=\"credit\">nikolas_jkd\/Adobe Stock<\/span><\/figcaption><\/figure>\n<h2>How To Train For The Most Biceps Gains<\/h2>\n<p>Want arms that pop under a T-shirt? Here\u2019s how to turn these exercises into results:<\/p>\n<ul>\n<li><strong>Train biceps 2 to 3 times per week:<\/strong> They recover fast, primarily when split across push-pull or arm days.<\/li>\n<li><strong>Prioritize full range of motion:<\/strong> Full stretch at the bottom, full squeeze at the top.<\/li>\n<li><strong>Control the tempo:<\/strong> 2 to 3 seconds up, 3 to 4 seconds down. Time under tension builds muscle, not momentum.<\/li>\n<li><strong>Don\u2019t skip curls for different angles:<\/strong> Include exercises where arms are in front, at your sides, and behind your torso to hit both heads.<\/li>\n<li><strong>Vary your tools:<\/strong> Use dumbbells, cables, EZ-bars, and machines to keep stimulus fresh.<\/li>\n<li><strong>Finish with intensity techniques:<\/strong> Dropsets, 21s, or tempo curls are great ways to exhaust the biceps without needing super heavy weight.<\/li>\n<li><strong>Watch your grip:<\/strong> Wider grips bias the short head; narrower grips hit the long head. Mix it up based on your goals.<\/li>\n<\/ul>\n<h2>The Takeaway<\/h2>\n<p>Big biceps don\u2019t happen by accident. Focus on the \u201cbest\u201d movements for consistent overload and clean form, use the \u201caverage\u201d ones to spice up your routine, and keep the flashy, \u201cbelow average\u201d moves where they belong: as accessories, not priorities.<\/p>\n<\/p><\/div>\n<p><script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<br \/><a href=\"https:\/\/www.muscleandfitness.com\/workouts\/arm-exercises\/best-12-biceps-exercises-ranked-build-bigger-and-stronger-arms\/\">Source link <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Everyone wants bigger biceps, but not everyone trains them smart or uses the right biceps exercises in the workouts. The truth is that curling heavy often doesn\u2019t guarantee growth. Instead, building thick, peaked biceps comes down to precision: exercise selection, tempo, angle, and recovery all matter. The biceps brachii has two heads (short and long) &hellip;<\/p>\n","protected":false},"author":3,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[],"class_list":["post-14388","post","type-post","status-publish","format-standard","hentry","category-fitness"],"aioseo_notices":[],"aioseo_head":"\n\t\t<!-- All in One SEO 4.9.8 - aioseo.com -->\n\t<meta name=\"description\" content=\"Everyone wants bigger biceps, but not everyone trains them smart or uses the right biceps exercises in the workouts. The truth is that curling heavy often doesn\u2019t guarantee growth. Instead, building thick, peaked biceps comes down to precision: exercise selection, tempo, angle, and recovery all matter. 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