Best Biceps in the Bodybuilding History
Many people get a gym membership with the goal of obtaining bigger arms. Bigs arms have long been the symbol of strength and masculinity, there is nothing like filling out your sleeves with exceptional muscle mass. For some men, the size of their ego is directly proportional to the size of their arms. So, who has the best biceps in bodybuilding?
In this article, we won’t just be focusing on the size of the biceps. We’ll also be looking at the bicep definition and the bicep to forearm proportions. Another thing to note is while this article focuses mainly on the bicep portion of the arms, keep in mind that triceps are truly where the mass is, as triceps make up more of your arm.
However, it is still worth looking at the best biceps in bodybuilding, as some of these guys have the perfect combination of genetics, hard work, and diet, and they have crafted perfectly peaked biceps.
The List of the Best Biceps in Bodybuilding
Generation Iron has carefully constructed a list of the best biceps in bodybuilding, so let’s take a look at that.
Roelly Winklaar
View this post on Instagram
Roelly Winklaar arguably has the best arms in the history of bodybuilding. The size, roundness and overall aesthetics of his arms are second to none, showing off some incredible conditioning. The Dutch athlete is slowly but surely turning into a mass monster. He made his debut appearance in the award winning film, “Generation Iron” in 2014 alongside Kai Greene and Phil Heath.
Flex Lewis
View this post on Instagram
Flex Lewis is a bodybuilding legend and a 7X 212 Mr. Olympia champion. The signature Flex Lewis definition and proportions are what have got him those seven 212 Olympia titles. There are only a few guys whose forearms and biceps are almost the same size, and Flex is one of them.
Arnold Schwarzenegger
View this post on Instagram
There is no way we could leave the GOAT out of this list of the best biceps in bodybuilding. Arnold Schwarzenegger is the reason why many people have started bodybuilding in the first place. While training his arms, the Austrian Oak visualized them to be mountains which they soon turned out to be, as his biceps had some of the most incredible peaks there were. This brought attention the to the importance of a mind-muscle connection.
Larry Scott
View this post on Instagram
Larry Scott was the first ever Mr. Olympia winner, and held the title for two consecutive years, so there was no way we could leave him out of the list of the best biceps in bodybuilding. Scott was nicknamed “The Legend” and “The Golden Boy” and he did justice to those titles. Larry had a perfectly chiseled physique in the days when bodybuilding was just getting started.
Phil Heath
View this post on Instagram
Phil Heath is a legend himself and is a 7X Mr. Olympia winner tying in with the great Austrian Oak. Phil, nicknamed “The Gift”, is blessed with great genetics and the shape and striations in his biceps are proof of this fact. One of his most infamous poses, a variation of the “most muscular” that is called “the crab” really shows off his biceps.
Kevin Levrone
View this post on Instagram
Kevin Levrone arguably had one of the best physiques on the planet and people refer to him as an uncrowned Mr. Olympia. Kevin had exceptionally defined guns, sporting some of the best biceps in bodybuilding. What separated him from the rest was the separation between his bicep and shoulders, it was like no other.
Paul Dillett
View this post on Instagram
Paul Dillett was a bodybuilder on the larger side of the mass monster spectrum – and his bulging biceps were certainly a large part of his amazing physique. While he didn’t ever earn the title of Mr. Olympia, he has been known to many fans as one of the greatest in the history of the sport, and he had some of the best biceps in bodybuilding.
Flex Wheeler
View this post on Instagram
Flex Wheeler is another bodybuilding legend known for his incredible muscular symmetry. Every time Flex Wheeler pulled out his guns, people ran to take cover. Wheeler had a great front double bicep pose where his tris complimented his biceps, and showed that he had some of the best in bodybuilding.
Kai Greene
View this post on Instagram
Kai Greene had long been a Mr. Olympia contender and gave Phil Heath the run for his money, the two had one of the biggest rivalries in bodybuilding. It is sad to see Greene not compete anymore and we miss seeing him sporting some of the best biceps in bodybuilding. You can see more of Kai in the movie Kai: The Kai Greene Story produced by Vladar Films.
Ronnie Coleman
View this post on Instagram
Ronnie Coleman is the original mass monster. Big Ron broke all the standards with his sheer muscle size. Ronnie’s arms kept getting bigger with every passing year until his last year of competing, and he undoubtedly had some of the best biceps in bodybuilding.
The Ultimate Bicep Exercises
Now, in order to have some of the best biceps in bodybuilding, these guys had to have an intense bicep workout! Let’s take a look at some of the best bicep exercises that you can do, so maybe you can make this list someday.
Barbell Curls
Barbell curls are the gold standard when it comes to training your biceps. Using the a standard barbell on this lift will help you get the best results. Switching between the shoulder, narrow, and wide-grips will help you target your biceps from different angles.
Dumbbell Curls
Dumbbell curls are simple, and help in building the peak (brachii) and the long head (brachialis) of your guns. Most people make the mistake of supinating their wrists at the bottom of the movement. You should rotate your wrist in the middle of the movement while curling the dumbbell.
Machine Preacher Curls
Machine preacher curls are an isolation exercise that can truly burn out your biceps. You should maintain a full range of motion while performing the isolation exercises. Performing drop sets on these isolation exercises will fill your biceps with lactic acid.
Wrap Up
Overall, this is our list of the best biceps in bodybuilding. Who according to you has the best biceps? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
