The How-To for Bigger Biceps

Okay, so let's be honest... we all want bigger, more shredded arms. Let’s dive into five killer exercises to get your biceps bigger and stronger. No matter what I train, I always start with some heavy-duty compounds and finish off with isolation moves to pump every last fibre.

1. Pull-Ups

   
   

   You're probably thinking of this as being a back exercise, and you're right, but the secondary muscle is the bicep. What I like about the pull-up is that it warms up the muscles that give the pull motion, getting us ready for the curls.

   
   

   How to do it: Grab the bar with an underhand grip (chin-up style if you want to really focus on your biceps). Pull yourself up until your chin clears the bar, then lower yourself down whilst keeping control.

   
   

   Tip: If you’re struggling to get one rep in, use a resistance band for support or use the assisted pull-up machine.

   
   

2. Barbell Curl

   
   

   Barbell curls are known for being one of the best for training biceps. They allow you to lift heavier than dumbbells and target both arms evenly.

   
   

   How to do it: Stand tall, grip the barbell (straight bar or EZ bar) shoulder-width apart, and curl it up to your chest without swinging your back. Lower it slowly to keep control. Sometimes I like to keep the shoulders engaged to make sure i'm fully warm, and therefore I'd bring the bar to my eye line.

   
   

   Tip: Don’t forget to put the barbell back down gently. Dropping it will only make you look like a nobhead.

   
   

3. Hammer Curls

   
   

   Time to give those forearms some love while hitting the brachialis (that muscle underneath your biceps that makes them look bigger). Hammer curls are a secret weapon.

   
   

   How to do it: Grab a dumbbell in each hand with a neutral grip (palms facing each other). Curl the weights up while keeping your elbows pinned to your sides.

   
   

   Tip: I usually lean over the dumbbell during each repetition to help prioritise the brachialis whilst bringing it up.

   
   

4. Concentration Curls

   
   

   Now we’re getting into isolation. Concentration curls help you focus entirely on the biceps without any help from other muscles or momentum.

   
   

   How to do it: Sit on a bench, rest your elbow on the inside of your thigh, and curl a dumbbell towards your shoulder. Lower it nice and slow.

   
   

   Tip: I say this a lot - The joint that moves the most, the muscle around it works the hardest. Make sure it's your elbow moving the most.

   
   

5. Cable Rope Curls

   
   

   Using cables keeps tension on your biceps throughout the entire range of motion, giving you that extra pump.

   
   

   How to do it: Attach a rope to a low cable pulley. Grab the rope with both hands and curl it towards your chest, keeping your elbows locked in place. Slowly return to the starting position.

   
   

   Bonus: The cable machine is also a great place to look like you know what you’re doing, even if it's your first session in the gym.

   
   

Reps, Sets, and Why Both Matter

When it comes to building biceps, you need to mix it up. Start with heavier weights and lower reps for the compound exercises (4 sets of 6-8 reps for pull-ups and barbell curls). For the isolation moves, lighten the load and go for higher reps (3 sets of 12-15). This combination hits your muscles in all the right ways.

Ready to grow those biceps? Come train with me at City Athletic or sign up for online coaching.