There's more to the best biceps workouts than the biceps curl. As effective as that exercise can be, it's important to vary your training to keep things interesting and ensure you're working a range of muscles.
Dumbbells are some of the most versatile weights for biceps exerises, and while you can pick from the rack at the gym, the best adjustable dumbbells are a great option for at-home workouts.
These combine several weights in one so you can quickly adjust the load between exercises or gradually increase the weight as you get stronger to help you grow your biceps with the progressive overload technique.
Growing your biceps can be very beneficial. Along with helping you to lift heavier items and fill out the sleeves of a t-shirt, the National Library of Medicine found that training your biceps results in better shoulder stability.
So, if you're ready to unlock your upper body goals, we spoke to personal trainers, Araceli De Leon, from the American Council on Exercise, and Jesse Grund who shared their selection of the best biceps exercises with us.
Araceli De Leon is a personal trainer and health coach certified by the American Council on Exercise (ACE). She holds a Master's degree in Sports Performance and a Bachelor's degree in Kinesiology.
Jesse Grund is a personal trainer and holds a Master's degree in Applied Exercise Science from Concordia University Chicago. He is also an NCSF-certified strength coach and the owner of the Orlando-based gym Unconventional Strength.
Best biceps workouts to build stronger arms
"The types of biceps exercises you [can] perform will be dependent on your ability and fitness level, the equipment available, and your goals," De Leon explains. This is why she has pulled together a range of the best biceps workouts, with options for beginners and advanced exercisers.
"They will also allow the exerciser to progress from one level to the next while also providing variety and variations to avoid boredom and plateauing," De Leon adds.
Aim to do between 8 and 10 repetitions of each exercise and repeat for 3-4 sets, depending on your fitness levels. Starting on the lower end can be a great way to track your progress as you get stronger over time as well.
1. Seated biceps curl with dumbbells
The seated biceps curl helps you learn to isolate your biceps muscles without moving other areas of your body, like your core for stability, making it an excellent option for everyone to practice their technique, but especially if for beginners.
- Grab a bench, position it upright at 90 degrees, and sit back on the bench with your feet firmly on the floor.
- Grasp two dumbbells with your palms facing forward and thumbs wrapped around the handle. Let your arms hang to your sides, close to your body.
- Exhale and slowly bend each elbow in unison, bringing the dumbbells towards your chest without moving your elbows or arching your back.
- Inhale and gently lower the dumbbells back toward your starting position.
- That's one repetition.
2. Cable curl
The cable curls build on the foundations you've developed with the seated dumbbell biceps curls and help your body prepare for free-weight standing variations.
- Adjust the pulley arm so the cable is coming from the bottom of the machine.
- Stand with your feet hip-width apart and bend your knees slightly. Engage your core, and keep your back straight.
- Keep your elbows close to your side throughout, and exhale as you curl the cable upward, only allowing your forearms to move.
- Inhale as you slowly lower the forearms back to the starting position, stopping just before the weights reach the stack.
- That's one repetition.
3. Standing biceps curl with resistance band
No weights? No problem. Grab a pair of the best resistance bands with handles and prepare to feel the pump.
- Place the center of a resistance band under one foot and grasp the handles in each hand.
- With your palms facing the ceiling, begin to bend the elbows, bringing the hands up toward the shoulders.
- Keep your elbows close to your side throughout the movement.
- Slowly lower your forearms back down to complete the repetition.
4. Standing biceps curl with a barbell
Once you've learned how to ace a seated biceps curl with dumbbells and the standing resistance band curls, stand up and move onto a barbell.
- Grab a barbell and place your feet about shoulder-width apart.
- Hold it with both hands facing up so the wrists, elbows, and shoulders are in a straight line.
- Begin to bend your elbows slowly, bringing the barbell up towards your shoulders, keeping your arms close to your side throughout.
- Keep the rest of your body still to isolate your biceps.
- Slowly lower your forearms back down to complete the repetition.
5. Reverse biceps curl with a barbell
This is similar to a standing biceps curl with a barbell, but your palms should be facing down for this exercise.
- Grab a barbell and place your feet about shoulder-width apart.
- Hold it with both hands facing down so your elbows and shoulders are in a straight line.
- Begin to bend your elbows slowly, bringing the barbell up towards your shoulders, keeping your arms close to your side.
- Keep the rest of your body still to isolate your biceps.
- Slowly lower your forearms back down to complete the repetition.
6. Standing hammer curl with dumbbells
Hammer curls are a variation on the biceps curl, but you'll engage alternative muscles around your shoulders and upper arm.
- Hold the dumbbells down by your side with your palms facing your body.
- Engage your core and keep your shoulders down and back.
- Exhale and slowly bend both elbows in unison until the dumbbells reach the front of your shoulder.
- Inhale and gently lower the dumbbells back toward your starting position until the elbows are fully extended.
- That's one repetition.
7. TRX biceps curl
TRX straps attach to a fixed point for support but then act a bit like inflexible resistance bands, allowing you to use your body weight to add a load to your muscles. With this biceps curl variation, you'll use your upper arms and biceps to pull your body weight.
- Take a split-stance position with both your feet facing forward and hold the TRX handles in each hand. Your palms should face the ceiling and your elbows point toward the floor.
- Engage your core and pull your shoulder blades down and back.
- Gently lean backward, positioning your body weight over your back leg while straightening your elbows at chest height.
- Exhale and slowly bend your elbows by pulling your entire body towards your hands.
- While engaging your core, inhale and slowly lower your body back towards your starting position, straightening your elbows.
- That's one repetition.
FAQs
Is it okay to train your biceps three times a week?
The answer to this question greatly depends on your fitness levels and personal goals. "If you sit at a desk most of the day or drive a lot for work, your arms and upper body may already be in a hunched position where your anterior muscle groups are overworked and tight," De Leon explains.
If this sounds like you, he recommends that you don't overtrain your biceps. Instead, "focus on a program that allows you to strengthen their back and posture. If you're already exercising three times a week, then it's okay to train your biceps each time you work out."
The key is to have variety in your routines, so, for even more ways to train your upper body, check out our guide to the best chest workouts with resistance bands or the best workout for your shoulders.
Are biceps hard to grow?
Exercises that target your upper arm are seen as gym workout staples, which leads many people to dedicate whole workouts just to training their biceps, but is that really necessary?
"Biceps are just like any other muscle in the human body," personal trainer Jesse Grund says. "Apply enough progressive overload (meaning constantly adjusting loads and tension to match the ability of the muscle over time), eat enough protein, and muscle will build and grow."
This is a crucial part of learning how to build muscle across your body, but you'll want to combine this with some time to practice your technique. If you're doing bicep curls, for instance, it should be your upper arm doing the work, rather than allowing the momentum to raise the weights.