10 Most Effective Biceps Exercises for Maximum Muscle Growth
EMG studies consistently rank concentration curls as the top biceps exercise, yet many bodybuilders prefer other movements. Here are the 10 best biceps exercises, chosen based on muscle activation, ease of use, intensity, and equipment availability.
Barbell or EZ-Bar Curl
- Engages both biceps heads equally
- Allows heavy weight loading
- Grip width variations target different areas
- Perfect for 6-8 reps with strict form
Man performing standing barbell curl
Man performing EZ bar bicep curl
Cable Curl
- Provides constant tension throughout movement
- Multiple handle options available
- Excellent for 8-12 reps
- Great for both strength and hypertrophy
Man performs standing cable bicep curl
Dumbbell Curl
- Versatile with multiple variations
- Can be performed standing or seated
- Allows for unilateral training
- Excellent for drop sets and burnouts
Man performing dumbbell bicep curl
Chin-Up
- Compound movement targeting multiple muscles
- Can be weighted for progression
- Significantly higher biceps activation than pull-ups
- Ideal for 8-12 reps
Woman performing weighted chin-up
Reverse-Grip Barbell Row
- Heavy compound movement
- Excellent bridge between back and biceps
- Allows for significant weight loading
- Best for 8-12 reps
Woman performing reverse grip barbell row
Woman performing reverse-grip barbell row
Hammer Curl
- Targets brachialis and brachioradialis
- Increases overall arm thickness
- Cable version provides constant tension
- Ideal for 8-12 reps
Man performing rope hammer curl
Incline Curl
- Emphasizes long head of biceps
- Creates greater stretch
- Best with lighter weights
- Perform 8-12 reps
Man doing incline dumbbell curl
Concentration Curl
- Highest EMG activation
- Limits shoulder involvement
- Enhances mind-muscle connection
- Perfect for 10-12 reps
Woman doing concentration curl exercise
Preacher Curl
- Strict movement preventing cheating
- Multiple variations available
- Great for pump work
- Aim for 8-12 reps
Man performing preacher curls
Drag Curl
- Unique movement pattern
- Can be performed on Smith machine
- Excellent for targeting peak contraction
- Best for 5-8 reps
Man performs barbell drag curl
Sample Workouts:
Hard and Heavy Biceps Workout
Man performing heavy bicep curl
Biceps Workout for Beginners
Woman doing bicep curl with dumbbell
Machine Pump Biceps Workout
Man using bicep machine
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