8 Best Bicep Exercises At The Gym

Want stronger arms?

Then it’s time to add some of the best bicep exercises into your training routine. The most effective biceps exercises combine heavy lifting and isolation exercises to increase your strength and improve muscle definition for a balanced biceps workout.

Below are eight of the best bicep exercises you should add to your next biceps workout at the gym so you can get more out of every rep.

BEST BICEP EXERCISES TO ADD TO YOUR ROUTINE

When putting together your bicep workout, start with heavier compound exercises like barbell curls or chin-ups while you’re fresh, then finish with isolation movements like preacher curls and concentration curls to maximize muscle fatigue and development.

#1: Barbell Curls

The barbell curl has earned its reputation as one of the best exercises for your biceps because it allows you to lift heavier than most curl variations.

Best for: Overall strength and muscle mass
Recommended sets and reps: 3-4 sets of 6-10 reps
Recommended Tempo: Barbell curls are easy to rush. Keep them controlled with a 2-second lift, 1-second squeeze and 3-second lower.

How to do Barbell Curls:

1. Stand with feet shoulder-width apart.
2. Hold the barbell with an underhand grip slightly wider than hip-width.
3. Pin your elbows to your sides throughout the movement and avoid drifting them forward as you curl. Keeping your elbows close to your body helps isolate your biceps.
4. Curl the bar toward your shoulders without swinging your body.
5. Squeeze your biceps at the top.
6. Slowly lower the weight under control.

#2: Dumbbell Curls

If you want the best exercises for bicep growth, dumbbell curls are your best bet. This classic movement targets the biceps through a full range of motion while allowing you to focus on controlled reps and proper form.

Best for: Overall bicep development and arm strength
Recommended sets and reps: 3 sets of 8-12 reps
Recommended Tempo: Keep dumbbell curls slow and controlled with a 2-1-3 tempo: lift for 2 seconds, squeeze for 1, lower for 3.

How to do dumbbell curls:

1. Stand tall with a dumbbell in each hand and your palms facing forward.
2. Keep your elbows close to your sides throughout the movement.
3. Curl both dumbbells toward your shoulders without swinging your body.
4. Squeeze your biceps at the top of the movement and keep your shoulder blades pulled back to prevent your shoulders from rolling forward.
5. Lower the dumbbells slowly to maximize the stretch.

#3: Hammer Curls

Hammer curls target not only the biceps, but also the supporting muscles that make your arms appear larger. Many lifters consider hammer curls one of the best bicep exercises for building mass because they build overall arm size.

Best for: Overall arm thickness and grip strength
Recommended sets and reps: 3 sets of 10-12 reps
Recommended Tempo: Avoid rushing your reps. Aim for 2 seconds up, 1 second squeeze and 3 seconds down.

How to do hammer curls:

1. Stand tall, holding dumbbells with your palms facing each other.
2. Keep your elbows tucked close to your body.
3. Curl the weights upward without rotating your wrists.
4. Pause for 1–2 seconds at the top, squeezing your biceps before lowering under control.
5. Lower under control.

#4: Chin-Ups

When it comes to the best bodyweight exercises for biceps, chin-ups are tough to beat. Chin-ups use an underhand grip that places more emphasis on the biceps while also strengthening your back, shoulders and core.

Best for: Functional strength and bodyweight training
Recommended sets and reps: 3 sets of as many quality reps as possible

How to do chin ups:

1. Hold the bar with an underhand grip just outside shoulder-width.
2. Engage your core and glutes.
3. Pull your chest toward the bar.
4. Pause when your chin clears the bar.
5. Lower slowly.

#5: Cable Curls

Cable machines keep constant tension on your muscles throughout the entire movement, which is why cable curls are some of the best cable bicep exercises for building muscle.

Best for: Constant tension and muscle hypertrophy
Recommended sets and reps: 3 sets of 10-15 reps
Recommended Tempo: Keep cable curls slow and controlled with a 2-second lift, 1-second squeeze and 3-second lower.

How to do cable curls:

1. Attach a straight or EZ-bar handle to a low pulley.
2. Stand upright with your elbows close to your torso.
3. Step forward slightly until the cable remains under tension throughout the entire movement.
4. Curl the handle toward your shoulders.
5. Squeeze your biceps at the top.
6. Return slowly to the starting position.

#6: EZ-Bar Curls

The EZ-bar curl offers many of the same benefits as the traditional barbell curl, as the angled grip allows for comfortable training with heavier weights, making it the best bicep exercise for building strength.

You can also adjust your grip to emphasize different portions of the biceps. A narrower grip makes it one of the best long-head bicep exercises, while a wider grip emphasizes the short head.

Best for: Wrist comfort and heavier training
Recommended sets and reps: 3-4 sets of 8-10 reps
Recommended Tempo: You know the drill. Keep your curls controlled with a 2-second lift, 1-second squeeze and 3-second lower.

How to do EZ-bar curls:

1. Hold your EZ bar with an underhand grip.
2. Keep your elbows fixed at your sides.
3. Curl the bar toward your shoulders.
4. Pause and squeeze.
5. Lower slowly.

#7: Preacher Curls

Few movements isolate the biceps like preacher curls do. This exercise is great for developing the short head of the biceps and is the best bicep exercise for growth and muscle definition.

Best for: Isolation and strict form
Recommended sets and reps: 3 sets of 10-12 reps
Recommended Tempo: Keep it controlled: 2 seconds up, 1 second squeeze and 3 seconds down.

How to do preacher curls:

1. Position your upper arms on the preacher pad.
2. Grip the bar or machine handles with an underhand grip.
3. Curl until your forearms are nearly vertical while maintaining constant tension on the biceps. Avoid allowing the weight to rest between reps.
4. Squeeze the biceps.
5. Lower slowly without locking your elbows.

#8: Concentration Curls

Another top-tier isolation exercise is concentration curls, making them one of the best short-head bicep exercises if you want the classic rounded appearance many lifters aim for. Focusing on one arm at a time also helps identify and correct strength imbalances while improving your mind-muscle connection.

Best for: Peak contraction and mind-muscle connection
Recommended sets and reps: 3 sets of 10-12 reps per arm
Recommended Tempo: Don’t let momentum take over. Stick to 2 seconds up, 1 second squeeze and 3 seconds down.

How to do concentration curls:

1. Sit on a bench with your feet apart.
2. Rest your elbow against your inner thigh.
3. Curl the dumbbell toward your shoulder.
4. Pause and squeeze your biceps.
5. Lower slowly with control.

A SAMPLE BICEP WORKOUT YOU CAN TRY TODAY

If you’re ready to head to the gym and power through these biceps exercises, you can use some of our workout examples below to really train those muscles.

No matter how experienced you are, we have a bicep workout that can help you get started and adjust as needed.

Beginner Workout

• Barbell Curl (3 sets of 6 reps)
• Incline Dumbbell Curl (3 sets of 8 reps)
• Hammer Curl (3 sets of 10 reps)

Intermediate Workout

• Chin-Ups (3 sets of as many quality reps as possible)
• EZ-Bar Curl (4 sets of 9 reps)
• Cable Curl (3 sets of 12 reps)
• Preacher Curl (3 sets of 11 reps)

Advanced Pump Finisher

• Cable Curl (3 sets of 14-15 reps)
• Concentration Curl (3 sets of 12 reps per arm)
• Hammer Curl (3 sets of 12 reps)

UNDERSTANDING THE BICEPS BRACHII

To get the perfect biceps, let’s start with the bicep basics. Your biceps, or biceps brachii, are more than just one muscle. They’re made up of two separate bicep heads that work together when you lift, pull, or carry something.

These two bicep heads are the:

• Long head: This head starts near the top of your shoulder and runs down the arm to your forearm. It helps bend your elbow and rotate your forearm. In terms of appearance, it gives your arm a fuller, longer look with less of a gap near the elbow.
• Short head: The short head begins near the front of the shoulder and joins the long head to form the biceps muscle. It also helps bend the elbow and rotate the forearm. When developed, it creates the taller, more noticeable “peak” many lifters aim for, although the muscle doesn’t extend as far down the arm.

Understanding a little bicep anatomy can help you choose the right long head bicep exercises and short head bicep exercises to keep your workouts balanced. The exercises to train short and long bicep heads in this blog target both muscles for maximum gains.

THE BENEFITS OF BICEPS TRAINING

Building a consistent biceps routine has plenty of benefits both inside and outside the gym.

A few of these benefits include:

• Better pulling strength for rows, pull-ups and chin-ups.
• Improved grip strength for lifting weights and carrying everyday items.
• Balanced upper-body development alongside your back, shoulders and triceps.
• Increased muscle definition and arm size.
• Enhanced performance with everyday activities like lifting and carrying groceries.
• Greater support during compound movements that rely on strong, stable arms.

From building muscle to improving your athletic performance, training your biceps regularly can help you get more out of every workout.

TIPS FOR THE BEST BICEP EXERCISES AT EōS FITNESS

The best bicep exercises at the gym let you add variety to your weekly routine by mixing compound and isolation exercises, but your results also depend on using proper form, training consistently and gradually increasing the challenge over time. For optimal muscle growth, train your biceps 2–3 times per week, allowing at least 48 hours of recovery between sessions.

At EōS Fitness, you’ll find everything you need for an effective biceps workout at the gym, from free weights and cable stations to assisted pull-up machines and expert personal trainers who can help you perfect your technique.

With the right equipment, a consistent training plan and G-Fit classes to keep you motivated, EōS Fitness can help you build more powerful arms. Try us out today with a 7-Day Free Trial, and enjoy a free Welcome Workout when you sign up for a membership.

FAQS ABOUT BICEPS EXERCISES

What is the best bicep workout?

The best bicep workouts combine heavier compound movements, such as barbell curls and chin-ups, with isolation exercises, such as incline curls, preacher curls and concentration curls.

What is the most effective bicep workout?

The most effective bicep workout includes progressive overload, proper recovery and a mix of free weights, cable exercises and bodyweight movements to build strength and muscle.

How many bicep exercises should I do in a workout?

During a bicep workout, most people only need two to four exercises per session. Performing 8-16 total working sets is enough to stimulate muscle growth without overdoing it.

How often do I need to work out my biceps?

You can train your biceps two times per week for more of a challenge while still allowing some time for recovery.

Can you work out your biceps every day?

Don’t worry about working out your biceps every day, as they need time to recover and rebuild for better performance.

What should you pair with a bicep workout?

Try pairing your bicep workout with back exercises since many pulling movements already recruit the biceps. Some common “pull day” workouts include rows, pull-ups, chin-ups and curls.

Do push-ups work out the biceps?

Push-ups don’t directly work the biceps since they primarily target the chest, shoulders and triceps. However, they are a good addition to your push-day routine.

Does the bench press work my biceps?

The bench press doesn’t work your biceps, as it primarily focuses on your chest, shoulders and triceps. If you want to increase your biceps strength, train them separately for maximum impact.