Welcome to the ultimate list of bicep exercises for bigger arms! The biceps are one of the most important muscle groups for an aesthetic body as they are almost always visible, including when you are simply wearing a t-shirt. Well developed and big biceps is the ultimate sign that you lift.
This is a list of the best bicep exercises you can do with a wide variety of equipment, ranging from no equipment at all to barbells, dumbbells and machines. You now have every exercise you need on this page to develop a great set of biceps that fill up your sleeves.
The best way to use this comprehensive list of the best bicep exercises is to take each exercise on this list for a test drive. Just perform one set of each and listen to your body carefully.
You will notice that there are some bicep exercises on the list that you will have way stronger activation and a mind-muscle connection on. Those are the bicep exercises you should focus on and add to your routine!
If you need some ideas for the best bicep workouts make sure to check out our epic free workouts as well!
This list of the best bicep exercises contains a wide variety of bicep moves that will target the bicep peak as well as the short head of the biceps. The biceps short head is the muscle belly responsible for giving your biceps more thickness, while the bicep peak is responsible for giving your arms a taller looking appearance.
In order to have big biceps you want to prioritize bicep exercises that favor the short head and the long head.
Let’s dive into the complete bicep exercise list, and be sure to carefully watch the form video of each one so you know exactly how to perform each bicep exercise. Let’s begin!
Barbell Curl
Barbell Deadlift
Barbell Row
Bicep 21s
Bicep 24s
Bicep Blaster
Bicep Blood Flow Restriction
Bicep Curl Variations
Bicep Jet Reps
Brachialis Exercises For Wider Biceps!
Cheat Curls
Chest Supported Row
HOW TO USE THIS LIST
The best way to use this list of the best bicep exercises for bigger biceps is to try a wide variety of these moves and find which ones you like the most. You will feel an incredible bicep pump when you perform some of these moves, and the rule of thumb is that whatever exercise you get the best pump on you should stick too!
Make sure to check out our complete list of other exercises for each muscle group next for a ton of new moves to add into your workout split! It is recommended if you are trying to grow your biceps as fast as possible that you should perform at least 10-15 sets per week, and you can go all the way up to 30-40 total sets of direct bicep work in a given week.