The 5 Best Exercises for Bigger Biceps (Plus Pro Tips!)

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Understanding Your Biceps: What You Need to Know

Before jumping into the best exercises for bigger biceps, let's take a second to understand what we're actually working with. Your biceps aren’t just one muscle—they have two heads (hence "bi" in biceps):

1. The Long Head – This gives your biceps that nice peak when flexing.

2. The Short Head – This part sits on the inner side and helps create thickness.

3. The Brachialis – This isn't technically part of the biceps, but it’s a crucial muscle underneath that, when developed, pushes your biceps out, making them look even bigger.

To get truly massive arms, you need to target all three parts. That’s where these six killer exercises come in. Let’s break them down!

Building bigger, stronger biceps requires the right mix of exercises that target different parts of the muscle. These five exercises will help you maximize size, strength, and definition.

1. Dumbbell Bicep Curl (The Classic Mass Builder)

Best for: Overall bicep development and size.
The dumbbell bicep curl is a staple exercise that directly targets the biceps for maximum hypertrophy.

How to Do It:

• Hold a dumbbell in each hand with your palms facing forward.

• Curl the weights up towards your shoulders, keeping your elbows tucked in.

• Squeeze at the top, then slowly lower back down.

Pro Tip: Use an Arm Blaster (Check them out here) to keep your biceps in position to get the most activation for even more growth.

2. Incline Dumbbell Curl (The Stretch Maximizer)

Best for: Fully stretching the biceps for better muscle activation.
By performing curls on an incline bench, you extend the range of motion, hitting the biceps in a deep stretch position.

How to Do It:

• Set an incline bench to about 45 degrees and sit back with dumbbells in hand.

• Let your arms hang fully extended, palms facing forward.

• Curl the weights up without letting your elbows move forward.

• Slowly lower back down.

Pro Tip: Don’t rush—hold the contraction at the top for a second to maximize the pump.

3. Drag Curl (The Underestimated Mass Builder)

Best for: Targeting the long head of the biceps for added thickness.
Drag curls reduce front delt involvement, keeping the focus entirely on the biceps.

How to Do It:

• Hold a barbell or dumbbells with an underhand grip.

• Instead of curling straight up, drag the weight along your body, keeping your elbows behind you.

• Squeeze at the top, then lower with control.

Pro Tip: This exercise is all about strict form—go lighter and focus on the contraction.

4. Hammer Curl (The Forearm and Bicep Builder)

Best for: Developing biceps thickness and forearm strength.
Hammer curls hit the brachialis, the muscle between your biceps and triceps, making your arms look even bigger.

How to Do It:

• Hold dumbbells with a neutral grip (palms facing each other).

• Curl the weights up while keeping your wrists in the same position.

• Lower back down slowly and repeat.

Pro Tip: Use heavier weights for more overall arm mass, but keep the movement controlled, use Fat Gripz (Check them out here) for this exercise to increase the forearm and bicep activation! You can also use them on the other exercises listed here.

5. Chin-Up (The Ultimate Biceps Strength Builder)

Best for: Building bicep size and overall upper body strength.
Chin-ups are a bodyweight powerhouse exercise that places heavy tension on the biceps while also working the back.

How to Do It:

• Grab a pull-up bar with an underhand grip (palms facing you).

• Pull yourself up until your chin is above the bar.

• Lower back down slowly with full control.

Pro Tip: If regular chin-ups get easy, add weight with a dip belt to keep progressing. Get a doorway chin up (You can get the one I recommend here) to knock out a few sets during the day for some extra growth.

Bonus: Bicep Training Tips for Maximum Gains

Train Biceps Twice a Week – Hit them frequently, but allow proper recovery.
Use Progressive Overload – Gradually increase weight or reps to keep growing.
Slow Down the Negatives – Lowering the weight under control builds more muscle.
Don’t Forget Triceps – Balanced arms require strong triceps too.
Try Fat Gripz or an Arm Blaster – These tools increase intensity and muscle activation.

Final Thoughts

Bigger biceps don’t happen overnight, but with these five exercises and smart training, you’ll be on your way to sleeve-busting arms. Stay consistent, push yourself, and fuel your body with proper nutrition. Now go hit the gym and start growing!