Exploring The Best Exercises For Building Thick Biceps

A lot of exercisers and novice weight lifters have formed the misconception that all bicep exercises are great. Although these exercise can help you achieve your goals, not all biceps exercises are equal. Various studies have been conducted over the years in an attempt to figure out precisely which exercises are best for developing the biceps.

The studies have concluded that the most effective exercise of all is the concentration curl. It works immensely well for Arnold Schwarzenegger, but there is a problem. Very few bodybuilders actually agree with this assessment. Why? Everyone is different.

At the same time, there are simply too many variables to consider. The precise exercise you perform isn’t the only thing to take into consideration. You’ll also need to consider the amount of weight and the number of reps performed. The problem is that the mass majority of research studies only focused on EMG score and this can be somewhat subjective. Just take leg workouts in mind. Although leg extensions tend to have a higher EMG score, they’re still not as nearly effective as squats. With this in mind, it is essential to remember that there is a lot of information out there, but you need to take it with a grain of salt.

Some of the information out there can be helpful, but you need to use your own judgment. The list below shouldn’t be followed strictly. Instead, you should experiment with each of the exercises until you find the right combination for yourself.

Cable Curl

building thick bicep with Cable Curl

The studies mentioned above have concluded that the standing cable curl is by far one of the best biceps exercises ever. The technique is fairly basic and simple to master, but it can still be very effective. With your initial glance, you might form the misconception that the movement of the standing cable curl is identical to the standing barbell curl. Although they’re very similar, they’re also much different. The difference is the angle of the load. The standing cable curl will ensure that your muscles receive constant tension throughout the movement. Even when you reach the bottom or top of the movement, you won’t be able to rest.

This helps to make the exercise very difficult, but also very effective. Since this exercise closely resembles the barbell curl, it is essential to only perform one or the other. Those that intend to add the exercise to the beginning of their workout session should opt for additional weight. If you add it near the end, go with less weight.

The Barbell Curl

Upper body workout with dumbbells

The stand barbell curl is very effective for the biceps and provides you with a comprehensive solution. This is the case, because the exercise engages all portions of the biceps equally. Since you’re able to use both arms, you’ll be able to increase the weight while also working both arms simultaneously. The barbell curl is by far the most complete exercise and should be considered by everyone, who wants to develop big arms. Unfortunately, the most recent scientific studies haven’t been too impressed with this particular workout. Nonetheless, bodybuilders love it and it has delivered the results they desire for many years.

The barbell curl is very versatile. You can easily adjust the weight and can also adjust to an EZ-bar, if you want to protect your wrists. While performing this exercise, it is pertinent to pay close attention to your grip. The positioning of your hands can play a major role in the muscles targeted, so try alternating or stick with a middle ground. When it comes down to it, the barbell curl should be performing first. This will give you the ability to challenge yourself and pack on the weight.

Dumbbell Curls

Dumbbell Curls

Performing dumbbell curls isn’t a necessity, since the exercise is nearly identical to the barbell curl. However, some people will prefer dumbbell curls over the alternatives. This particular exercise is a little more versatile than the barbell curl, since you’ll be able to perform it in various ways.

The exercise can easily be performed standing or you can sit down and finish it off. And, while sitting down and performing dumbbell curls, you’ll still be able to achieve the maximum results.

Also, you can always add a rotating twist to your curls. Truly, the possibilities are enormous and many people will appreciate the freedom delivered by the dumbbell curl. It is truly possible to add dumbbell curls into your workout regimen at any point.

They can even be performed after cable or barbell curls. Just remember to push yourself to the limit and try alternating between bilateral and unilateral movements near the end. This will help to increase the effectiveness of the workout, while ensuring you achieve the maximum.



Chin-ups aren’t some secretive exercise. They’ve been around forever, yet they’re still one of the most effective workouts for building biceps. As with chin-ups and all similar exercises, the biceps are primarily targets. When performing chin-ups, it is essential to use your discretion.

It may be possible to achieve the result you desire without adding weight. However, if you’re strong enough, you might be able to pull off thirty reps, without feeling a burn. If you fall into the latter category, you’ll want to add weights to the workout.

Many bodybuilders believe that chin-ups and pull-ups are identical. Although they tend to work the same sets of muscles, they’re also much different. Chin-ups ensure the elbows are able to move more freely and this can help to increase the impact on the biceps.

Some individuals will opt to work out their back muscles on the same day as their biceps. Chin-ups can be used to easily transition from back workouts and bicep workouts. If you do not have the equipment needed to add weight to the exercise, leave it until the end. At this point, you’ll be tired and the exercise will be much more difficult and grueling.

Reverse Barbell Row

reverse barbell row

The reverse grip barbell row is a great exercise for working the biceps. This is the case, because the workout is considered multi-joint and the reserve grip helps to ensure the biceps are primarily targets. This isn’t an exercise, which you’ll want to add to your bicep only routine. Instead, it can provide you with a smooth transition from back to biceps. Therefore, you’ll want to make sure you add this exercise in the middle of your back and bicep routine. It’ll bridge the gap, while ensuring you achieve the maximum for both sets of muscles.

Rope Hammer Curl

rope hammer curl

Some people will want to engage more than just the biceps. If you fall into this category, you’ll definitely want to consider adding palms-facing exercises to your workout regimen. The rope hammer curl is definitely a good choice. This workout will get your biceps and brachialis muscles burning simultaneously. By also developing the brachialis, you’ll be able to increase the mass of your arms. The rope hammer curl will keep a steady amount of pressure and tension of your muscles, so you’ll benefit throughout the entire range of motion.

This specific workout features a neutral grip, while the aforementioned exercises do not. Therefore, it is truly possible to add this workout anywhere into your workout routine. Since such exercises tend to produce better results when you’re tired, it is recommended that you tack it on near the conclusion of your workout.

Standard Concentration Curl

standard concentration curl

To perform the standard concentration curl, you will need a set of dumbbells. Adjustable dumbbells are perfect for any home gym, because they offer a quick and convenient method of making weight adjustments. When choosing the right dumbbell weight, you will need to consider your gender, athletic skill level, and body stature. You want to avoid lifting too much, because it can alter your performance and put you at risk of injury.

The concentration curl isolates the biceps, using the dumbbell, while concentrating the workload on the outer bicep or the lateral head of the biceps brachii (two-headed muscle). The biceps play a huge role in rotating the forearm and flexing the elbow.

The key is to utilize the inner thigh as a resting support for the upper arm. This will keep the speed of movement to a minimum and prevent the bicep from being overworked. Many professional athletes will save the concentration curl to the end of their workout, so they can pump up their biceps more effectively.

You can actually perform this exercise, while sitting on a flat bench or armless chair. Rest the opposite hand (the one that is not holding the dumbbell) on the inner of the leg on the same side. Grab the proper-sized dumbbell in your hand and rest the upper arm on the inner thigh of the leg on the same side. Avoid maintaining a hunched posture during the exercise, because you will need to straighten your back and contract your abs simultaneously.

The Incline Bench Curl

the incline bench curl

Building you biceps can prove very effective, when it comes to performing day-to-day activities like picking up groceries or your kids. Along with this, biceps are very aesthetically appealing and one of the muscle groups that everybody wants to target when they hit the gym. The incline bench curl can greatly improve your biceps, but this workout also targets the forearms and shoulders.

To start this workout, you are going to need to adjust an incline bench to 45 degrees. While holding a dumbbell in each hand position yourself on the bench so that your back is flat on the bench pad, and both of your feet will need to be planted firmly on the ground. Allow your arms to hang down making sure that your palms are facing each other. This will be the starting position for this curl. To begin the lift, slowly curl both dumbbells at the same time with both hands. While you are lifting the dumbbells you want to twist them, so that your thumbs will be pointed away from your body.

When the dumbbells reach that top position you want to squeeze your biceps and hold them for a one-count, and then slowly return to the starting position. Be sure that you are repeating all the motions, when returning your arms to the starting position.

The Preacher Curl

The Preacher Curl

You might already know that there are many different variations of the preacher curl. You have the machine, cable, bar, dumbbell, two arms, one arm, seated, or standing. It does not matter what variation of the exercise you perform, as long as the target muscle is the brachialis muscle, which is located in the lower part of the biceps.

This lifting regime is different than the traditional barbell or dumbbell lift, because you can perfectly perform this left without the aid of other muscles. On top of this, your arms will be located against a bench, so it really does not leave much room for cheating.

To perform preacher curls using a bench you want to grab a curl bar making sure that you use an underhand grip. This is a grip in which your palms will be facing upward. Once you have the curl bar and you are seated at the bench, you want to curl the bar slowly towards your chin. Bring the bar all the way up until it is just a few inches away from your chin. When you have fully reached the top position you can slowly lower the bar all the way back down to the starting position. You can also perform this same exercise with one dumbbell rather than using a two-handed curl bar.

The Barbell Drag Curl

the barbell drag curl

You have probably head the expression, “The little things are sometime the most important in life.” Well, the barbell drag curl fits in with this concept. While there is little motion involved, and the weight required is probably less than what you are used to, you can gain an amazing amount of muscle in a short period of time. One of the biggest benefits of this workout is that it prevents your front deltoids from working, and puts all the stress on your biceps, where it is need to gain muscle.

To perform this workout, you want to hold a straight barbell making sure that your elbows are extended. Once in this position you want to drag the barbell to the front of your body until your elbows are fully bent. Always make sure that you are pulling your arms back, mimicking the lifting motion, so that the bar stays in contact with your body at all times. Due to the fact that this is such a strict movement, you will not be able to use as much weight as you normally would with a barbell curl.b

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