Walk past a mirror and a quick flex is almost compulsory; the biceps are most people’s favourite muscle to train. They are also one of the most commonly trained badly, with too much weight, too much swinging and too many sets of the same curl. The best bicep exercises are not complicated, but doing them properly, in the right combination and with sensible progression, is what turns effort into arm size. Here are the five that earn a place in every program at Hammer’s Gym in Nunawading, plus a sample arm workout.
A little anatomy
The biceps brachii flexes the elbow and turns the palm upward (supination). It has two heads: the long head on the outside of the arm, which creates the peak, and the short head on the inside, which adds width. The brachialis underneath and the brachioradialis in the forearm also contribute to arm size. Training with a variety of grips and arm positions hits all of them, which is why the list below is not five versions of the same curl.
1. Chin-ups
The most underrated bicep exercise in the gym. With an underhand, shoulder-width grip, pull your chin over the bar and lower under control. Chin-ups load the biceps heavily through a full range while training your back and grip, and they let you progress with added weight for years. Cannot do one yet? Use a band or the assisted machine and build up. See our best compound exercises guide.
2. Barbell curl
The classic mass builder. Stand tall with a shoulder-width grip, elbows pinned at your sides, and curl the bar with control, squeezing at the top and lowering slowly. Use a straight bar or an EZ bar if your wrists complain. Keep your torso still; if you are swinging, the weight is too heavy.
3. Incline dumbbell curl
Set a bench to about 45 degrees and let your arms hang straight down behind you. This stretches the long head and takes the shoulders out of the movement, producing a deep stretch at the bottom and a hard contraction at the top. Go lighter than you expect and keep the elbows still.
4. Hammer curl
Curling with a neutral grip (palms facing each other) shifts emphasis to the brachialis and brachioradialis, which adds thickness to the arm and forearm and pushes the biceps up from underneath. Dumbbells or a rope attachment on the cable both work well.
5. Cable curl
Constant tension from the cable keeps the biceps working through the whole range, including the top, where dumbbells and barbells go slack. Use a straight bar, rope or single handle and take the last few reps close to failure. Read more in our cable machine exercises guide.
Sample bicep workout
- Chin-ups: 3 sets of 6–10
- Barbell curl: 3 sets of 8–10
- Incline dumbbell curl: 3 sets of 10–12
- Hammer curl: 2 sets of 10–12
- Cable curl: 2 sets of 12–15, last set to near failure
Rest 60 to 90 seconds between sets. Train arms once or twice a week after your main lifts, and add weight or reps gradually using progressive overload.
Mistakes that stall bicep growth
- Swinging the weight. Momentum does the work your biceps should be doing. Lighten the load and control every rep.
- Half reps. Fully straighten your arm at the bottom and squeeze at the top.
- Curling every day. Biceps are small muscles that recover in 48 hours, but more is not better; 10 to 15 hard sets a week is plenty.
- Skipping the big lifts. Rows, chin-ups and deadlifts build more arm than curls alone ever will.
- Not eating enough. Arms grow with the rest of you. See how to build muscle as a hardgainer.
Build bigger arms at Hammer’s Gym
Everything you need is on the Hammer’s Gym floor: a full dumbbell rack, barbells and EZ bars, multiple cable stations and pull-up rigs, with members from Nunawading, Box Hill, Mitcham and Burwood filling the arm day slots every week. If you want your curl technique checked or a full program written, book a session with one of our personal trainers. New here? Claim a free one-day trial. Results may vary, but the mirror flex is guaranteed.