The Only 3 Bicep Exercises You’ll Ever Need
The Only 3 Bicep Exercises You Actually Need
When it comes to building bigger, stronger, more defined biceps, most people overcomplicate the process. It’s easy to fall into the trap of trying every curl variation you see online, thinking more exercises automatically mean more growth. But the truth is simpler: your biceps respond best to consistent tension, proper form, and progressive overload — not endless variety.
In reality, you don’t need twelve different curls or a long arm-day lineup to see real results. If you focus on just a few foundational movements that hit the biceps through their full range of motion, challenge them properly, and allow you to progressively increase weight over time, you will build size and strength efficiently. These exercises cover heavy loading, deep stretching, and thickness-building tension — everything your biceps need to grow.
Before breaking down each exercise individually, it’s important to understand one thing that directly determines how effective these movements will be: the weight you use. Choosing the right weight — and knowing when to increase it — sets the foundation for all your progress. That’s why we’ll cover that first.
How to Choose the Right Weight (and When to Increase It)
To find your starting weight, choose a load you can lift with clean form for your target reps, where the last 2–3 reps feel challenging but controllable. Most beginners land around 20–40 lbs total for barbell curls and 10–20 lbs per dumbbell for incline and hammer curls, though your ideal weight depends on individual strength.
The weight is too light if the set feels effortless and you could keep going for many reps. It’s too heavy if you’re swinging, losing form, or feeling the movement in your shoulders instead of your biceps. Keep it challenging but clean.
As you progress, use this rule: if you can hit the top of your rep range (plus 1–2 extra clean reps) for two workouts in a row, increase the weight. If weight jumps feel too large, slow down the lowering phase, add a pause, or increase reps or sets to raise difficulty without changing the weight.
With your weight selection dialed in, you're ready to get the most out of the three core bicep exercises below.
1. Standing Barbell Curl
The King of Bicep Builders
Why it works:
The barbell curl allows you to move the most weight safely, letting you progressively overload — the key driver of muscle growth.
How to do it:
Stand with a shoulder-width underhand grip.
Keep your elbows pinned and curl upward.
Squeeze at the top and lower with control.
Tips:
No swinging or leaning back.
Use a full range of motion.
Increase weight gradually.
2. Incline Dumbbell Curl
The Stretch-Focused Shape Builder
Why it works:
By placing your arms slightly behind your body, this variation targets the long head of the biceps and creates a deep, growth-stimulating stretch.
How to do it:
Set an adjustable bench to 45–60°.
Lean back with arms hanging straight.
Curl without letting the elbows drift forward.
Tips:
Prioritize slow, controlled reps.
Feel the stretch on the way down.
3. Hammer Curl
The Strength + Thickness Builder
Why it works:
Hammer curls train the brachialis and brachioradialis — muscles that add width and forearm strength — making this exercise perfect for overall arm thickness.
How to do it:
Hold dumbbells with palms facing each other.
Curl straight up.
Lower with control.
Tips:
Avoid turning it into a shoulder movement.
Great as a heavier accessory at the end of your workout.
How to Use These Exercises in Your Routine
Option A — Strength Focus
Barbell Curl: 4 × 6–8
Incline Dumbbell Curl: 3 × 10–12
Hammer Curl: 3 × 8–10
Option B — Hypertrophy Pump Focus
Barbell Curl: 3 × 8–10
Incline Dumbbell Curl: 3 × 12–15
Hammer Curl: 3 × 10–12
Final Thoughts
Building bigger biceps doesn’t require an overly complicated routine — just the right exercises, good technique, and consistent progression. Stick to these three core movements, challenge yourself with the right weight, and increase it as you get stronger. This simple, focused approach is all you need to see real growth.
