This is not just another article that list the most basic bicep exercises to get bigger biceps. Instead, we are going to discuss bicep anatomy and how YOU can sculpt the arms of your dreams. Training hard is important, but let’s learn how to train smart as well.

It starts with understanding the Bicep Anatomy!

Your biceps are the largest muscle group in your arm, sitting on the front of your upper arm. The easiest way to identify them is as the part of your arm that you look at most when you flex. You know what we’re talking about!

The biceps brachii are split into two sections: the long head and the short head. Both stemming from the scapula, they come together in the middle of the upper arm to form the large muscle that we know and love!

Along with the long and short head of the biceps brachii, there are two other muscles that help make up the biceps: the brachialis and the brachioradialis. These all work together to help us with everyday movement as well as intense exercises.

Like we covered, the bicep is made up of more than part. Many of us don’t realize that while it’s important to work the largest section, the brachii, it is just as important to focus on all areas of the bicep. Doing this will encourage maximum results, and getting to most out of every rep.

For example, working out and growing the brachialis helps your arms appear larger by supporting the main muscle: the biceps brachii. Although this muscle is sometimes “hidden”, focusing on it can greatly help with getting the toned look that many of us aim for.

There are also large benefits to working out the brachioradialis. This muscle helps form the transition from the bicep on your upper arm, to your forearms. By working this muscle, you will be able to strengthen your forearms for more reps and therefore more growth!

So - What’re some other tricks for the ultimate muscle building?

Must know tips and tricks to maximize muscle building.

One of the most important steps when building muscle, especially biceps, is to thoroughly warm up first. Doing this will help raise your blood temperature, helping to reduce risk of injury and provide more oxygen to your working muscles. There’s even some research to suggest that warming up before these intense workouts has potential to significantly increase its’ mass!

The next tip is a simple one; switch it up! If you do the same moves every day, your body will adapt, and you are less likely to see results. By changing up your workout routine, there is a much higher chance of growing those biceps.

Don’t forget to breathe! Sometimes when you’re doing an intense move, it is easy to hold your breath and forget to give your muscles the oxygen they need to work hard. Many powerlifters and gym goers will tell you that the best form of breathing is to “brace” before every rep. Bracing is best described as positioning your stomach/gut as if you’re about to take a hit. While biceps may not always require this level of breath control, it never hurts to give your muscles more oxygen to work with.

Finally, take time to rest. Many of us know the importance of rest days, but it is also quite important to rest between reps so our muscles “recover” some before pushing it to the limit.

Let’s talk about the best moves for big results - whether at home or the gym!

What are the best exercises to build bigger biceps?

The Best Bicep Workouts at the Gym.

You walk up to the weights and pause, what should you try first? Well – let’s start with the classic; the

Standing Dumbbell Curl.

1. MUSCLE GROUP FOCUS: BRACHIALIS, BRACIORADIALIS
   • To Perform this Move:
     • Stand with a dumbbell in each hand, with your arms by your side.
     • Keep your elbows locked to your side, and check that your palms are facing forward.
     • With your arms stationary, breathe out and curl the weights up to shoulder level while contracting your biceps.

The Hammer Curl

MUSCLE GROUP FOCUS: BRACHIALIS, BRACIORADIALIS

• To Perform this Move:
  • Stand with a dumbbell in each hand, with your arms by your side and palms facing inwards towards your thighs.
  • Keeping your elbows locked to your side, curl the dumbbells as close as you can to your shoulders.
  • Pause when you reach your shoulder and squeeze before lowering the weight back to the starting position back at your side.

One Arm Preacher Curl with Bands

MUSCLE GROUP FOCUS: BICEPS BRACHII, BRACIORADIALIS

• To Perform this Move:
  • Wrap the band around the foot on the same side as the arm you are working and attach both ends of band to a single handle.
  • Keeping your back flat, chest up, and upper arm by your side: grip the handle and pull up until your arm is at chest height.
  • Slowly release back to starting position.

The Incline Dumbbell Curl

MUSCLE GROUP FOCUS: BICIPS BRACHII, BRACHIALIS

• To Perform this Move:
  • Take a seated position with your back against a bench that is set at around a 45-degree incline.
  • Bend your elbows and bring the dumbbells up to your shoulders.
  • Breathe out and slowly release the weight back down to the starting position as you straighten your arms.

The Zottman Curl

MUSCLE GROUP FOCUS: BRACHIALIS, BRACIORADIALIS, BICEPS BRACHII

• To Perform this Move:
  • Start with your arms by your side, with the dumbbells in your hands and palms facing forward.
  • Do not move your upper arms but bend your elbows and curl the dumbbell towards your shoulder.
  • Pause at the top before rotating your palms to be facing forward before slowly releasing back down to the starting position.

The Reverse Curl Straight Bar

MUSCLE GROUP FOCUS: BICEPS BRACHII, BRACHIALIS, BRACIORADIALIS

• To Perform this Move:
  • While standing, grip a barbell shoulder width apart with an overhand grip.
  • Keeping your upper arm pinned to your side flex your elbows and rotate the barbell upwards only using your forearms.
  • When you reach your shoulders, pause, and then slowly return down before coming back up to repeat.

The Concentration Curl

MUSCLE GROUP FOCUS: BICEPS BRACHII, BRACHIALIS

• To Perform this Move:
  • Sitting on a bench, support your right/left arm against your right/left leg, with the weight hanging down by the calve.
  • As you exhale, curl the dumbbell up to the top and pause before lowering back down. Repeat with the other arm afterwards.

Twisting Dumbbell Curl

MUSCLE GROUP FOCUS: BRACIORADIALIS, BICEPS BRACHII, BRACHIALIS

• To Perform this Move:
  • Stand with the dumbbells by your side with your palms facing your thighs.
  • Curl the weights to your shoulders while twisting your palms to face your chest as you lift.
  • Pause, then slowly lower the dumbbells back down to your sides and repeat.

Crossbody Curl

MUSCLE GROUP FOCUS: BICEPS BRACHII, BRACHIALLIS

• To Perform this Move:
  • Start by standing with both arms down by your sides, holding the weights with an overhead grip.
  • Curl the thumb-side of one hand to the opposite shoulder in a sweeping motion as the weight goes across your body.
  • Slowly return to the starting position and then repeat with the other arm.

Leant-Forward EZ Bar Curl

MUSCLE GROUP FOCUS: BICEPS BRACHII

• To Perform this Move:
  • Hold the EZ Bar (or a barbell) over your thighs with an underhand grip.
  • Tilt forward until your torso is around 30 – 35 degrees to your hips. Curl the bar towards your shoulders, pausing to squeeze at the top.
  • As you breathe out, slowly release your biceps and lower to starting position.

Cable Curl

MUSCLE GROUP FOCUS: BICEPS BRACHII, BRACHIALLIS

• To Perform this Move:
  • While standing, grab the handle with both hands and ensure there are a few feet between you and the machine for constant tension on the cable.
  • Keeping your upper arms by your side, slowly curl the bar towards your chest before pausing and flexing at the top.
  • Slowly lower it back down to the starting position.

 

 The Best Bicep Workouts at Home.

So, let’s say you can’t make it to the gym today, but you still want to get a pump in. What can you do? Here’s some alternatives to free weights at the gym, using body weight and handled resistance bands.

Standing Bicep Curl with Bands

MUSCLE GROUP FOCUS: BICEPS BRACHII

• To Perform this Move:
  • Stand straight on the band with your feet hips width apart with a handle in each hand.
  • Keeping your back straight and your upper arms at your side, pull the handles towards your shoulder as you inhale.
  • As you breathe out, slowly release your biceps and lower to starting position.

Hammer Curl with Bands

MUSCLE GROUP FOCUS: BICEPS BRACHII, BRACHIORADIALIS

• To Perform this Move:
  • Stand straight on the band with your feet hips width apart with a handle in each hand and your palms facing towards your sides.
  • With your arms pinned to your side, contract your bicep until your hands are at chest height.
  • Pause at the top, and then return your arms back to the starting position slowly.

Standing Bicep Curl (Anchored) with Bands

MUSCLE GROUP FOCUS: BICEPS BRACHII

• To Perform this Move:
  • Secure the band(s) to a door with the door anchor or at the bottom of a door.
  • Standing about 3 to 4 feet away with your back to the door, keep your back straight while slightly leaning forward.
  • Pull the handles forward and up, bending your arms until your hands are at chest height.
  • Pause at the top, and the slowly return to starting position.

Reverse Bicep Curls with Bands

MUSCLE GROUP FOCUS: BICEPS BRACHII, BRACIORADIALIS

• To Perform this Move:
  • Stand straight on the band with your feet hips’ width apart and your palms facing behind you.
  • With you arms by your side, flex your biceps, and bend your arms up until your hands are at chest height.
  • Slowly release back to start position.

Lying Hammer Curl with Bands

MUSCLE GROUP FOCUS: BICEPS BRACHII, BRACIALIS, BRACIORADIALIS

• To Perform this Move:
  • Secure band(s) to the top of the door with a door anchor.
  • Lay on the floor, facing the door with your knees bent and feet flat on the ground.
  • With your palms facing each other, pull up towards your face and flex.
  • Pause and then slowly release back down.

Lying Hammer Curl (arms down) with Bands

MUSCLE GROUP FOCUS: BICEPS BRACHII, BRACHIALIS, BRACIORADIALIS

• To Perform this Move:
  • Secure band(s) to the bottom of the door with a door anchor.
  • Lay on the floor, facing the door with your knees bent forward and feet flat on the ground.
  • With your palms facing each other, pull up towards your face and flex.
  • Pause and then slowly release.

Preacher Curls with Bands

MUSCLE GROUP FOCUS: BICEPS BRACHII, BRACIORADIALIS

• To Perform this Move:
  • Secure band to the bottom of the door with a door anchor.
  • Grip a handle in each hand and sit up while facing the door from about 2 to 3 feet away. With palms facing up, straighten your arms and put your elbows right above your knees.
  • Pull the handles towards you as you flex your bicep, your hands almost reaching your face.
  • Pause, then slowly extend your arms again.

One Arm Preacher Curl with Bands

MUSCLE GROUP FOCUS: BICEPS BRACHII, BRACIORADIALIS

• To Perform this Move:
  • Wrap the band around the foot on the same side as the arm you are working and attach both ends of band to a single handle.
  • Keeping your back flat, chest up, and upper arm by your side: grip the handle and pull up until your arm is at chest height.
  • Slowly release back to starting position.

Side Bicep Curl with Bands

MUSCLE GROUP FOCUS: BICEPS BRACHII, BRACHIALIS

• To Perform this Move:
  • Secure band to door anchor at chest height.
  • Stand with your side to the door, ensuring you’re far enough away from the door so that the band starts to stretch when your arm is up. Put your inactive hand on hip for stability.
  • Pull the handle and bend your arm until your hand is above your bicep.
  • Slowly release back to starting position.