Bicep Training Hub: Exercises, Workouts, and Tips for Bigger Biceps!
Who doesn’t want bigger biceps? This bicep training hub includes all the important information you need to grow huge biceps that look aesthetic AF. It doesn’t matter if you’re new to the gym or working out at home with limited equipment, here, you will learn how to build big biceps.
Latest Bicep Training Articles
Stay up to date with the latest tips, techniques, and research on bicep training. Anytime we learn something new, we will post about it here! Keep reading if you’re interested in building big juicy biceps!
Hammer Curls: The Secret to Biceps That Pop!
When it comes to building bigger, more defined biceps, most people focus on traditional curls. But if you really want your arms to pop, you need to add hammer curls to your routine. This underrated exercise doesn’t just hit your…
Build Bigger Biceps at Home Without a Gym Membership
You don’t need a gym packed with fancy machines to build impressive biceps. With the right approach and a few affordable tools, you can grow your arms from the comfort of your home. Let’s break down the best bodyweight and…
EZ Curl Bar vs. Straight Bar for Building Bigger Biceps
When it comes to building big, sleeve-stretching biceps, one of the most debated topics in the gym is whether you should be curling with a straight bar or an EZ curl bar. Some lifters swear by the straight bar for…
Best Bicep Exercises
Compound Movements
- Chin-Ups – One of the best overall bicep builders using bodyweight resistance.
- Pull-Ups (Underhand Grip) – Emphasizes the biceps while also working the back.
- Close-Grip Lat Pulldown – Mimics the chin-up movement while allowing weight control.
- Barbell Rows (Underhand Grip) – Works the biceps along with the back for overall pulling strength.
- Deadlifts – Indirectly engage the biceps while improving overall pulling power.
Isolation Exercises
- Barbell Curls – A classic bicep builder for mass and strength.
- Dumbbell Curls – Allows for a greater range of motion and individual arm focus.
- Hammer Curls – Targets the brachialis for thicker arms.
- Preacher Curls – Eliminates momentum to fully isolate the biceps.
- Concentration Curls – Maximizes mind-muscle connection for peak contractions.
- Cable Curls – Provides constant tension throughout the movement.
- Incline Dumbbell Curls – Stretches the biceps for deeper muscle activation.
New To Training?
If you’re completely new to training and/or want to try a proven workout routine, we’ve got you covered! The routines below are perfect for building bigger biceps, but we recommend Layne Norton’s PHAT workout routine specifically for bigger biceps.
Mountain Dog Training by John Meadows
Frank Zane’s “Zane Experience” Workout Routine
Common Bicep Training Mistakes & Fixes
Lifting Too Heavy with Bad Form – Lower the weight and focus on strict, controlled reps.
Using Momentum to Lift – Slow down and let your biceps do the work.
Neglecting Full Range of Motion – Extend fully and curl all the way up for max contraction.
Training Biceps Too Often – Allow at least 48 hours of rest between sessions.
Ignoring Exercise Variety – Mix in different curls and grip positions for full development.
Skipping Triceps Training – Train triceps too for balanced arm growth.
Forgetting to Warm Up – Loosen up with light curls and stretches before lifting.
Not Adjusting Grip – Use different grips to hit all parts of the biceps.
Overdoing High Reps – Use both moderate and heavy weights for size and strength.
Neglecting Nutrition & Recovery – Eat enough protein and rest to fuel growth.
FAQ
Best Bicep Exercises According To…
Every bodybuilding/fitness influencer has talked about their favorite bicep exercises at least once! Here’s what popular fitness influencers like Mike Israetel and Jeff Nippard think about the best bicep exercises. They also help you identify the worst bicep exercises, which is helpful!
