The Ultimate Guide to Biceps Training: Top Exercises for Maximum Growth Based on Science
When it comes to building a physique that stands out, few muscles make a bigger impact than the biceps. Whether you’re in a t-shirt or tank top, well-developed biceps add impressive shape and size to your arms. But not all biceps exercises are created equal—some are biomechanically superior and deliver greater muscle activation, especially in the stretched position, which is key for hypertrophy. In this comprehensive guide, we’ll explore the most effective (and ineffective) biceps movements based on biomechanics and current scientific literature.
Understanding Biceps Anatomy
Before we dive into the best exercises, let’s get a quick grasp of the muscle architecture:
- Biceps Brachii: Composed of two heads—the long head (outer arm, responsible for the peak) and the short head (inner arm).
- Brachialis: A thick muscle that sits underneath the biceps and can significantly add to arm thickness and push the biceps upward.
- Brachioradialis: A forearm muscle that assists in some curl variations, especially those involving neutral grip.
The biceps primarily function to:
- Flex the elbow
- Supinate the forearm (rotate the palm upward)
- Assist with shoulder flexion due to their attachment across the shoulder joint
Now that you understand the anatomy, let’s break down the exercises that deserve a spot in your arm-building program—and the ones that don’t.
Elite-Level Biceps Builders
1. Preacher Curls (45-Degree Angle)
The gold standard for targeting the biceps under high tension in the stretched position. This variation locks your elbows in place, eliminates cheating, and maximizes contraction near the elbow joint—perfect for building the distal biceps. The fixed position also protects your shoulders and ensures full isolation.
Why it works: Great stretch-tension combo, strict movement pattern, excellent mind-muscle connection.
Verdict: Top-tier. Every serious arm routine should include this.
2. Face-Away Cable Curls
Positioning your arms behind your torso using a cable set-up creates a massive stretch on the long head of the biceps. This variation provides constant tension throughout the movement and is ideal for stimulating the peak.
Why it works: High activation at full length, great for advanced trainees looking to enhance the peak.
Verdict: Best-in-class for biceps peak development.
3. Machine Preacher Curls
An underrated powerhouse. With a stable, ergonomic design, it allows strict form and heavy loading. Using partials in the bottom half of the range can emphasize the stretch phase even more.
Why it works: Consistent resistance, isolation, great for slow eccentrics.
Verdict: Must-have for hypertrophy, especially later in a workout.
Highly Effective Movements (Just Below Elite)
4. Incline Dumbbell Curls
Performed with your arms hanging behind the body, this curl emphasizes the stretch on the long head. While recent studies show they might be slightly less effective than preacher curls, they’re still a fantastic option.
Why it works: Deep stretch with solid activation throughout.
Verdict: Strong choice—alternate with preacher curls.
5. Standing Dumbbell or EZ-Bar Curls
These are classics for a reason. EZ-Bar curls reduce wrist strain and allow for heavier loads. While tension isn’t optimal at the bottom, they’re accessible, simple, and effective—especially in moderate rep ranges.
Why it works: Easily overloadable, symmetrical development, versatile grip options.
Verdict: Reliable staples with room to progress.
6. Hammer Curls
Using a neutral grip recruits the brachialis heavily. This deep muscle can drastically improve upper-arm thickness and give the illusion of a taller biceps peak. They also activate the brachioradialis, enhancing forearm strength.
Why it works: Strengthens supporting musculature, improves aesthetic density.
Verdict: Excellent for overall arm mass and structure.
7. Reverse-Z Curls (a.k.a. Hammer Up, Supinated Down)
Combining a hammer curl on the way up with a traditional curl on the way down allows for greater overload on the eccentric phase, maximizing hypertrophic potential.
Why it works: Smart technique to emphasize the negative rep, where most growth happens.
Verdict: Advanced move—great to rotate into your program.
Average Options: Okay, but Not Optimal
8. Barbell Curls
The classic version lacks resistance at the stretch point and can place strain on the wrists. That said, it allows heavy loading and is easy to execute.
Why it works: Easy to progressively overload; effective in mid-range.
Verdict: Include occasionally, but watch form and wrist discomfort.
9. Chin-Ups (Underhand Grip)
Yes, it’s a compound back movement, but chin-ups do activate the biceps significantly—especially in beginners. The drawback? Your back muscles will limit your output before your arms do.
Why it works: Compound strength builder, adds functional arm strength.
Verdict: Supportive role—not a primary biceps builder.
Overhyped or Underwhelming
10. Spider Curls
By shifting your arms forward, spider curls focus more on the short head in a shortened position, offering minimal tension in the stretch. Additionally, the bench setup can limit your range.
Why it fails: Shortened range with awkward positioning.
Verdict: Not worth prioritizing.
11. Scott Curls (Vertical Arm Angle)
Despite their nostalgic association with Larry Scott, these remove too much stretch from the biceps. Without tension at the lengthened position, you’re not maximizing growth.
Verdict: Skip it—opt for 45-degree preacher instead.
12. Waiter Curls
These may look cool but offer little benefit. They’re awkward to load, hard on the wrists, and lack significant overload potential.
Verdict: A novelty exercise. Avoid.
Bonus: Training Tips for Bigger Biceps
- Stretch Emphasis: Prioritize exercises that stress the muscle in the elongated position. Studies suggest more growth occurs with tension in the stretch phase.
- Progressive Overload: You must add weight, reps, or slow tempo over time to grow.
- Train Twice Weekly: Hitting biceps directly 2–3 times per week with 8–15 sets total will produce optimal hypertrophy.
- Form > Ego: Momentum-based curls can help occasionally but strict form should be your default.
Final Thoughts
If you’re aiming for maximum biceps growth, prioritize exercises that load the muscle in the stretched position with consistent resistance throughout the range of motion. The Face-Away Cable Curl and the 45-Degree Preacher Curl are the top choices backed by both biomechanics and empirical experience. Supplement these with hammer curls, incline dumbbell curls, and machine preacher curls for a comprehensive approach. And don’t waste your energy on waiter curls or gimmicky movements that fail to challenge the biceps effectively.
Train smart, track your progression, and fuel your recovery—and your arms will grow like never before.
