5 Exercises Required to Boost Bicep Growth

5 Exercises Required to Boost Bicep Growth

Best Exercises For Building Your Biceps

“I don’t like training my biceps,” said no one ever. For many gym bros, their self-esteem can be directly proportional to the size of their guns. Countless people around the world spend hours working on their arms but only a few of them have developed bicep growth.

If you’re determined to grow your pythons, choosing the right exercises is half the battle won. The exercises on the list are a mix of isolation and compound exercises so you can get the best of both worlds.

Barbell Curls

Barbell curls are a great compound (multi-joint) exercise which can help in developing muscle mass and strength. To make the most of this lift, use an Olympic barbell. Doing so will recruit your core stabilizers.

Using the Olympic barbell can result in adding inches to your biceps. Make sure you don’t use momentum by jerking or swinging back and forth to lift the bar. Keep your torso upright and your elbows pinned to your sides.

Hammers Curls

Hammer curls are an incredibly effective exercise in improving the length of your biceps. Performing the dumbbell hammer curls also recruits your forearms as you hold the dumbbells with a neutral (palms facing each other) grip.

You can target your biceps from different angles while performing the dumbbell hammer curls. Curling the dumbbells straight forward will target the medial biceps. You can work the outer bicep heads by curling the dumbbells in a crossbody motion and curling with your arm pointing outwards will hit your inner bicep heads.

Machine Preacher Curls

The machine preacher curls are a great isolation exercise as it’s a combination of the preacher bench and cables. If you want to work on your bicep peak, you can’t go wrong with the machine preacher curls.

Most people make the mistake of lifting heavier weights than they can handle in this exercise. Letting their egos get in the way gets the better of them and they leave gains on the table by not following a full range of motion.


21’s are one of the most underutilized bicep exercises. You haven’t experienced the nastiest bicep pump of your life until you’ve done the 21’s. 21’s can help add size and definition to your guns.

Stand with an upright torso with a barbell in hands extended at arm’s length. Hold the barbell with a shoulder-width grip. Start the lift by performing seven reps from the bottom to the middle of the movement (like half barbell curls). Without resting, lift the barbell so it is next to your shoulder (top of the barbell curl movement).

Perform the next seven reps from the top to the middle. After completing the second mini-set of seven reps, perform the last seven repetitions with a full range of motion. The three mini-sets of 7 reps form a single set, and you need to complete it without stopping for rest.

Overhead Cable Curls

If you’re like most people, you like to show off your pythons with the front double bicep pose. Performing the overhead cable curls will polish your guns by working on the peaks and developing definition and separation.

Stand in the center of a cable pulley machine while holding a D-handle attachment in each hand with a supinated (palms facing the roof) grip. At the starting position, your arms should be fully extended at your sides so your upper arms are parallel to the floor.

While keeping your upper arms stationary, curl the weights by flexing at your elbows. Hold and squeeze your biceps at the top of the movement. Return to the starting position and repeat for the recommended reps.

Which is your favorite bicep exercise? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.

*Header image courtesy of Envato Elements

Vidur Saini
Vidur is a fitness junky who likes staying up to date with the fitness industry and loves publishing his opinions for everyone to see. Subscribe to his YouTube Channel.