Why People Search for the Best Bicep Workouts
Biceps are one of the most trained—and most misunderstood—muscle groups in fitness. People searching for the best bicep workouts are usually looking for one of three things:
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Bigger arms
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Better muscle definition
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Workouts that actually produce results
This guide focuses on exercises that consistently show up across bodybuilding, strength training, and evidence-based programs because they work.
How the Biceps Actually Grow
Before listing exercises, it’s important to understand what the biceps do.
The biceps brachii has two heads (long head and short head) and is responsible for:
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Elbow flexion
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Forearm supination (rotating the palm upward)
Effective bicep workouts:
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Use full range of motion
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Apply progressive overload
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Include multiple arm positions
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Control the eccentric (lowering) phase
The exercises below appear repeatedly in top training programs for a reason.
Best Bicep Exercises (Ranked for Results)
1. Barbell Curl
Why it works:
The barbell curl allows the heaviest loading of the biceps, making it one of the best mass-building movements.
Key benefits:
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Maximum tension
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Easy progression
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Strong stimulus for overall arm size
2. Dumbbell Curl
Why it works:
Dumbbells allow independent arm movement, reducing imbalances and improving muscle control.
Key benefits:
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Natural wrist rotation
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Balanced development
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Excellent mind-muscle connection
3. Incline Dumbbell Curl
Why it works:
Performed with arms behind the body, this exercise stretches the long head of the biceps under load.
Key benefits:
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Increased muscle stretch
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Strong hypertrophy stimulus
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Targets the biceps peak
4. Preacher Curl
Why it works:
The bench removes momentum and isolates the biceps, forcing strict form.
Key benefits:
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High isolation
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Great for beginners and advanced lifters
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Reduces cheating
5. Hammer Curl
Why it works:
Hammer curls emphasize the brachialis, which sits under the biceps and contributes to arm thickness.
Key benefits:
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Builds arm width
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Improves elbow health
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Transfers well to pulling strength
6. Cable Curl
Why it works:
Cables maintain constant tension throughout the entire movement.
Key benefits:
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Continuous resistance
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Excellent for controlled reps
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Ideal for higher-rep training
Best Bicep Workout Structure
An effective bicep workout typically includes:
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2–4 exercises
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8–12 total working sets
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A mix of heavy and controlled movements
Example structure:
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One heavy curl (barbell or dumbbell)
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One stretch-focused exercise (incline curl)
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One isolation or cable movement
This combination targets the biceps from multiple angles without overtraining.
How Often Should You Train Biceps?
Most people see the best results training biceps:
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1–2 times per week
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With at least 48 hours of recovery
Biceps are also heavily involved in back workouts, so total weekly volume matters more than frequency alone.
Common Bicep Training Mistakes
Avoid these mistakes to maximize results:
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Swinging the weight
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Using partial reps
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Ignoring the eccentric
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Training biceps every day
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Prioritizing weight over form
The best bicep workouts prioritize tension and control over ego lifting.
Why Simple Bicep Workouts Work Best
Many advanced lifters eventually return to simple movements done well.
Progressive overload, good form, and consistency matter far more than complicated routines. That’s why the exercises listed above continue to dominate the best bicep workout programs year after year.
Final Takeaway
The best bicep workouts aren’t secrets.
They’re built around proven exercises, proper execution, and patience. When done consistently, these movements build size, strength, and definition that lasts.
This guide exists to help you understand what works—so you can focus on execution instead of searching endlessly for the next new routine.