14 Great Bicep Exercises for Fast Gains

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Your biceps have got to be huge for great arms.

Here, we’ll give you 14 variations of the curl.

Whether your goal is to improve your grip strength, develop a stronger throw or punch, do a bigger lift, or build a symmetrical physique for competition, these moves are the fastest way to bicep gains.

1. High Cable Curl

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* Do 1-2 sets with 12-15 reps.

2. Low Cable Rope Curl

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* Do 3 sets x 12 reps.

3. Chin-Up

GIF: CoastalCrossFit

* Once you can do 12 to 15 chin-ups, move to multiple sets with 10 reps in each set.

4. Incline Dumbbell Curl

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* Do 3-5 sets of 4-8 reps.

5. Isometric Plate Hold

* Stand with feet at shoulder-width apart and knees slightly bent.

* Grab a 5-10-pound weight plate in each hand.

* Extend arms out in front of the chest so one plate is on top of each hand with palms facing the ceiling—a bit like a waiter holding a plate of food.

* Keep arms fully straight and locked out.

* Hold this position for 30 seconds.

* Do 3 sets of 30 seconds.

6. Dumbbell Concentration Curl

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* Do 2 to 3 sets of 8 to 12 repetitions on each side.

7. Dumbbell Hammer Curl

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*Do as many reps as you can.

8. EZ-Bar Reverse Curl

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* Grab an EZ-bar using a wide overhand (pronated) grip and stand with back straight, feet shoulder-width apart, knees slightly bent and bar resting in front of the hips.

* Bring the barbell to chest level then return it to the starting position. Keep elbows tucked in close to the sides and don’t use momentum to raise the weight.

* Load the EZ-bar bicep curl bar with about 75% of the weight you would normally use for 8 reps.

9. Seated Machine Curl

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* Adjust the machine seat so thighs are parallel to the floor when you’re sitting with a straight back.

* Keep feet flat on the floor with the lower part of the triceps and elbows pressed against the arm pad.

* Stand up partially, grab the handles with a supinated grip and sit with the handles.

* Pull the handles in a circular arc until they’re near the front of the shoulders.

* Squeeze biceps at the top.

* Slowly lower the handles under control back to the starting position.

* Doing 12-15 reps for 1-2 sets is enough. But for massive arms and maximum strength, do 6-8 reps for 2-3 sets.

10. Barbell Curl

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* Stand straight holding an Olympic or short barbell with a supinated grip.

* Position the barbell so arms touch the sides of the torso and the fingers touch the thighs.

* Stand straight with knees slightly bent, shoulders back, and core tight.

* Flex arms and raise the bar in an arc until it nears the front of your shoulders.

* Throughout the curl, keep wrists stiff, the upper arms against the sides of the torso, and your back straight.

* Slowly lower the bar back to the starting position.

* When starting out, do 3-4 sets of 8-12 reps.

* Once you’ve gotten used to this, do 4-5 sets of 8-10 reps.

11. Barbell Drag Curl

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* Set up the same way as you would for a barbell curl.

* Grip the bar comfortably.

* Just drag the barbell up your shirt until it reaches the chest or until your elbows are fully bent.

* Squeeze biceps.

* Slowly lower the weight back down to the starting position. The barbell should stay tight to your body.

* Do 3 to 4 sets of 8–12 reps.

12. Suspension Trainer Curl

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* Do 4 sets of 10 reps.

13. Resistance Band Curl

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* Set a timer for 30 seconds. Do as many curls as possible.

14. Dumbbell Preacher Curl

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* Repeat for 8-12 reps.