Biceps Workout: the best exercises for bigger arms
The biceps are the muscle on the front of the upper arm — two heads (long and short) that bend the elbow and turn the palm up, with the brachialis underneath adding to arm size. Grip and arm angle decide which part you bias.
The best biceps exercises
An all-round curl for volume, then movements that bias the long head, the short head, and the brachialis.
| Exercise | Sets | Reps | Targets |
|---|---|---|---|
| EZ-Bar Curl | 3–4 | 8–12 | Both heads (high activation, wrist-friendly) |
| Incline Dumbbell Curl | 3 | 8–12 | Long head (peak) |
| Preacher Curl | 3 | 8–12 | Short head (inner) |
| Hammer Curl | 3 | 10–15 | Brachialis + brachioradialis |
| Concentration Curl | 2–3 | 10–12 | Peak contraction (high EMG) |
| Cable Curl | 3 | 12–15 | Constant tension |
A sample biceps workout
Four curls covering both heads plus the brachialis underneath.
| Exercise | Sets | Reps |
|---|---|---|
| EZ-Bar Curl | 4 | 8–12 |
| Incline Dumbbell Curl | 3 | 8–12 |
| Preacher Curl | 3 | 8–12 |
| Hammer Curl | 3 | 10–15 |
Biceps anatomy
The biceps brachii has two heads, and what sits around them matters too.
- Long head (outer) — forms the biceps "peak". It's biased by a closer grip, a neutral grip, and the arms behind the body — incline curls, where the elbow sits behind the torso and stretches it.
- Short head (inner) — biased by a wider grip and a flexed-shoulder position, like preacher curls.
- Brachialis — sits underneath the biceps. Building it (hammer and reverse curls) pushes the biceps up and adds width. The brachioradialis in the forearm assists too.
You can't fully isolate either head, but grip and arm angle shift the emphasis. The concentration curl shows the highest biceps activation in EMG testing.
How to train biceps
Train biceps about twice a week for roughly 8–14 sets across the week — remember they also get work from all your back pulling. Use double progression. One long-head movement, one short-head movement, plus a hammer curl covers the whole arm.
Common mistakes
- Swinging the weight and using the shoulders to start the curl.
- Not fully extending at the bottom, so you lose the stretch and half the range.
- Going too heavy and turning every curl into a swing.
- Only doing straight-bar curls and ignoring grip and angle variations.
Common questions
What's the best biceps exercise?
The EZ-bar curl is a great all-rounder — high biceps activation and easier on the wrists than a straight bar. Add an incline curl and a preacher curl to hit both heads.
How do I build the biceps peak?
The peak is the long (outer) head. Incline dumbbell curls bias it, because the arm sits behind the body and stretches the long head.
Do hammer curls work the biceps?
They work the biceps somewhat, but they mainly train the brachialis underneath and the brachioradialis in the forearm. Building the brachialis pushes the biceps up, so they're worth including.
How often should I train biceps?
Twice a week suits most lifters. Remember the biceps already get work from all back rowing and pulling, so 8–14 dedicated sets a week is plenty.
Most curls aren't a 1RM game, but if you're loading EZ-bar or preacher curls heavy, estimate a working max from a recent set or run it through the 1RM calculator to set sensible weights.