14 Great Bicep Exercises for Fast Gains
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
* Do 1-2 sets with 12-15 reps.
2. Low Cable Rope Curl
* Do 3 sets x 12 reps.
* Once you can do 12 to 15 chin-ups, move to multiple sets with 10 reps in each set.
4. Incline Dumbbell Curl
* 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
* Do 2 to 3 sets of 8 to 12 repetitions on each side.
7. Dumbbell Hammer Curl
*Do as many reps as you can.
8. EZ-Bar Reverse Curl
* 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
* 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
* 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
* 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
* Do 4 sets of 10 reps.
13. Resistance Band Curl
* Set a timer for 30 seconds. Do as many curls as possible.
14. Dumbbell Preacher Curl
* Repeat for 8-12 reps.