7 Best Bicep Exercises to Enhance Upper Body Strength

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Biceps are fundamental to your upper-body strength and play a key role in pulling movements, such as lifting, carrying and climbing. Beyond functionality, strong biceps give your arms a well-rounded, proportional appearance. If you’re aiming for a physique that turns heads, here is a deep dive into the best exercise for biceps.

1. Barbell Bicep Curl: The Classic Strength Builder

Barbell curls remain one of the most effective ways to build bicep strength because they enable you to lift heavy weights with precision. The fixed grip of the barbell makes both arms work equally, promoting symmetry and balance. This staple targets the biceps brachii, focusing on pure strength and size. The barbell also allows you to lift heavier weights compared to dumbbells.

Start with a weight you can lift for 3 sets of 8- 10 reps, gradually increasing over time to challenge your muscles. Also, master your form. Keep your back straight and resist the urge to swing the barbell upward so your biceps do the heavy lifting. Warm up before you begin and pair this exercise with controlled breathing — inhale as you lower the bar and exhale as you curl it upward.

How to Do It

• Stand with feet shoulder-width apart.
• Hold the barbell with an underhand grip.
• Curl the barbell upward, keeping elbows tucked in.
• Squeeze your biceps at the top for a split second, then lower it slowly.

2. Hammer Curl: For Balanced Bicep Development

The hammer curl shifts focus to the brachialis muscle, helping you achieve that wide-arm look. This move also strengthens your forearms, enhancing grip and wrist stability. Hammer curls improve overall arm endurance while giving your biceps a unique pump.

How to Do It

• Hold a dumbbell in each hand with a neutral grip.
• Keep your elbows close to your body.
• Curl the weights up, keeping palms facing each other.
• Lower the dumbbells in a straight line.

Pro tip: Perform these seated to avoid using momentum, ensuring your biceps do all the work. Add these to the middle of your workout for variety and aim for balanced development across your upper arm.

To address the age-old debate — which is the ultimate, hammer curl or bicep curl? Well, that depends. Are you after the visual appeal of the bicep curl’s peak or building hammer curl muscle? You decide.

3. Chin-Ups: Functional Strength Meets Bicep Power

Chin-ups are often underestimated as a bicep-building exercise, but they are one of the best compound moves to improve overall arm and back strength without weights. The underhand grip places more emphasis on the biceps than regular pull-ups, making them a go-to for functional strength.

Aim for 3 sets of 12 reps, focusing on engaging your arms and lats equally. A slow descent (eccentric movement) increases time under tension, a critical factor for muscle growth. As you progress, adding weight with a dip belt can keep this exercise challenging.

Pro tip: Use a resistance band if you’re a beginner or add weighted plates for more advanced training.

4. Concentration Curl: Isolation for Maximum Focus

This single-arm movement ensures that each bicep is worked independently, correcting any strength imbalances. The concentration curl is also excellent for achieving the coveted “peak” in your biceps.

How to Do It

• Sit on a bench, holding a dumbbell in one hand.
• Rest your elbow on your inner thigh.
• Curl the dumbbell upward. Aim to achieve a full range of motion.
• Lower slowly for maximum tension.

Pay attention to the pace of this exercise. Lift the dumbbell slowly, pause at the top for a second to squeeze your bicep and lower it back just as slowly. This tempo creates muscle tension, stimulating growth.

Add concentration curls as a finisher in your routine to completely exhaust your biceps.

5. Incline Dumbbell Curl: The Best Exercise for Biceps?

The incline dumbbell curl is a killer exercise for the biceps brachii for improved definition. By setting the bench to an incline, you stretch the muscle fibers more than in a regular curl, leading to greater growth potential.

Hold the dumbbells with your palms facing forward and ensure your shoulders remain pinned to the bench. This isolates your biceps and prevents other muscles from assisting.

How to Do It

• Set an incline bench to 45-60 degrees.
• Lie back with dumbbells in both hands.
• Curl the weights upward, then lower them back down slowly.

Perform up to 15 times for 3 sets to stretch and strengthen your biceps simultaneously. Don’t be surprised if this workout leaves you sore the next day — it’s a sign of progress.

6. Preacher Curl: Controlled Strength Training

By eliminating momentum, this free-weight exercise focuses entirely on the biceps, particularly the lower portion. The controlled movement is perfect for beginners and advanced lifters alike.

How to Do It

• Use a preacher bench or an inclined surface.
• Hold a barbell or dumbbell with an underhand grip.
• Slowly curl the weight up, then lower it back down.

Pause briefly at the top of the movement for extra muscle engagement. The transition from underhand to overhand grip trains your wrists and stabilizers, often neglected in traditional bicep workouts.

Pro tip: Use an EZ curl bar or dumbbell to target your biceps from different angles for variety. Do 2–3 sets of 8–12 repetitions and include them early in your routine to warm your arms with a focus on form.

7. Zottman Curl: Combine Strength and Stability

The Zottman curl is a two-in-one exercise. This hybrid exercise strengthens the biceps during the lift and targets the forearms during the downward phase. The dual benefit makes it ideal for those wanting comprehensive arm development.

How to Do It

• Hold dumbbells with an underhand grip.
• Curl them upward, then rotate your palms downward at the top.
• Lower the dumbbells with a controlled eccentric motion.

When performing this move, focus on a smooth rotation at the top of the curl. Incorporate the Zottman curl as a functional exercise to build strength and endurance across your entire arm.

Build Strength, One Workout at a Time

When it comes to bicep strength, consistency and the proper technique are your greatest allies. The exercises outlined here aren’t just the best bicep workouts for strength — they also improve functionality and balance in your training. Plus, it’s been proven that just 150 minutes a week of exercise can boost mental health too.

Start small, stay disciplined and watch your arms grow stronger and more defined with every workout.