10 Best Bicep Exercises for Mass
Build bigger arms with these science-backed bicep exercises.
Building bigger biceps requires a combination of proper exercise selection, progressive overload, and adequate recovery. Here are the 10 best bicep exercises ranked by muscle activation.
1. Barbell Curl
The classic mass builder. Use a shoulder-width grip and avoid swinging.
2. Dumbbell Hammer Curl
Targets the brachialis for thicker-looking arms.
3. Incline Dumbbell Curl
Stretches the long head for better peak development.
4. Cable Curl
Provides constant tension throughout the movement.
5. Preacher Curl
Eliminates cheating and isolates the biceps.
6. Concentration Curl
Perfect for targeting the peak.
7. Chin-Up
The king of compound bicep builders.
8. EZ Bar Reverse Curl
Targets brachialis and forearms.
9. Spider Curl
Great for mind-muscle connection.
10. Zottman Curl
Combines curl and reverse curl for full arm development.
Pro Tip: Use 8-12 reps for hypertrophy, and focus on the eccentric (lowering) phase.