10 Best Biceps Exercises

Arnold Schwarzenegger biceps curl
"The resistance that you fight physically in the gym and the resistance that you fight in life can only build a strong character."

Strengthawakening.com Logo

What man doesn’t want strong muscular arms? To achieve well developed arms though, you need to train your biceps hard and smart. Here are 10 of the best biceps mass building exercises that you can perform to build peaking biceps.

Arnold Schwarzenegger concentration biceps curl
“For me life is continuously being hungry. The meaning of life is not simply to exist, to survive, but to move ahead, to go up, to achieve, to conquer.”

10 BEST BICEPS EXERCISES:

1. Standing Barbell Curl

Standing barbell curl is one of the best biceps mass exercises that you can perform. It’s simple and highly effective. The barbell allows you to curl more weight and the exercise highly activates both the short and long heads of the biceps muscle. This is an excellent exercise to start your biceps workout with.

Arnold Schwarzenegger barbell biceps curl
“Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.”

2. Dumbbell Curl

Dumbbell curl, whether done seated or standing, is an effective biceps exercise. Really focus on the contraction and stretch in the biceps as you curl the weight.

Arnold Schwarzenegger dumbbell biceps curl
“The mind is the limit. As long as the mind can envision the fact that you can do something, you can do it, as long as you really believe 100 percent.”

3. Standing Cable Curl

Standing cable curl is similar to the standing barbell curl but the advantage here is that the cable provides constant tension on your biceps muscle throughout the exercise.

Cable biceps curl
Standing Cable Straight Bar Biceps Curl

4. Dumbbell Hammer Curl

Dumbbell hammer curl is an excellent biceps and brachialis exercise to help you develop mass on both the upper and lower arms.

hammer curls
Alternating Dumbbell Hammer Curl

5. Cable Rope Hammer Curl

Cable rope hammer curl is another great exercise that develops both the brachialis and biceps brachii muscle. A thicker brachialis adds to the overall size and muscularity of the arm. The advantage of the cable hammer curl is that you can keep constant tension on the muscles throughout the exercise.

Cable Rope Hammer Curl
Cable Rope Hammer Curl

6. Preacher Curl

Preacher curl can be done in the traditional way with a bar or with a dumbbell, a machine or cable. The exercise provides excellent stretch, contraction and activation of your biceps muscle when done correctly.

Arnold Schwarzenegger preacher curl
“We all have great inner power. The power is self-faith. There’s really an attitude to winning. You have to see yourself winning before you win. And you have to be hungry. You have to want to conquer.”

7. Alternating Dumbbell Curl

Alternating dumbbell curl is another classic biceps exercise. This is an excellent exercise to develop size and strength of the biceps.

Arnold Schwarzenegger dumbbell biceps curl
“My instinct was to win, eliminate anyone who is in competition, destroy my enemy, and move on without any kind of hesitation at all.”

8. Overhead Cable Curl

Overhead cable curl is a great exercise for developing both the biceps brachii and brachialis. The exercise provides constant tension and good stretch and contraction of your biceps muscle.

Overhead cable biceps curl
Overhead Cable Biceps Curl

9. Incline Bench Curl

Incline bench biceps curl increases the stretch on the biceps muscle at the bottom of the movement and it takes stronger contraction to get the weight back up to the top. This provides an overall good activation of the biceps muscle.

Arnold Schwarzenegger biceps curl
“The last three or four reps is what makes the muscle grow. This area of pain divides the champion from someone else who is not a champion. That’s what most people lack, having the guts to go on and just say they’ll go through the pain no matter what happens.”

10. Concentration Curl

Concentration curl is one of the best biceps exercises that you can perform. The exercise heavily activates the biceps muscle. This is a good exercise to finish your biceps training workout with.

Arnold Schwarzenegger biceps curl
“The resistance that you fight physically in the gym and the resistance that you fight in life can only build a strong character.”

LEAVE A REPLY