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All Bicep Exercises


 

Here I outline the 14 best bicep exercises for building serious guns. Whether you want to specifically target the short head, long head or brachialis, these moves will add overall shape to your upper arms and most importantly – size!

Short Head

These bicep exercises target the Short Head, which is found on the inside of the upper arm. This will add more width to your arm, but it also has some role in pushing up your bicep ‘peak’.

Barbell Curl – Narrow Grip

One Arm Preacher Curl

Long Head

These bicep exercises target the Long Head, which is the more visible biceps “peak” that many trainers want to emphasize.

Barbell Curl – Wide Grip

E-Z Bar Curls

Standing Dumbbell Curl

Prone Incline Barbell Curl

Brachialis

These bicep exercises target the Brachialis, the most overlooked muscle which aids in elbow flexion and shouldn’t be neglected in your workouts.

Reverse Barbell Curl

Dumbbell Hammer Curl

Standing Cable Curl (Rope)

Zottman Curl

Finishers

These bicep exercises give you an arm-thickening “pump” and are best put at the end of your regular workout and done close to failure.

Concentration Curls

Bicep 21’s

Incline Dumbbell Curl

High Cable Curls

It’s worth checking out a 60 day training program I did to get bigger arms, see it here.

 

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