Best Biceps Exercises

The biceps bend the elbow and turn the palm up, so curls with a supinated (palm-up) grip load them most, while hammer and reverse curls shift work to the brachialis and forearms. Chin-ups and rows train the biceps too, which is why many lifters need only a few direct sets per week. Vary the shoulder position to hit the muscle through its full range: incline curls stretch it behind the body, preacher and concentration curls emphasize the shortened position. Keep the elbows still, lower the weight slowly instead of letting it drop, and use a load you can lift without swinging your torso. Eight to fifteen reps per set works well for arm growth.

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