Top 5 Workouts for Bigger and Stronger Biceps ????

Building bigger, stronger, and more defined biceps requires the right combination of exercises, technique, and intensity. If you want massive arms, these five unique biceps exercises will help you achieve serious gains!

1. Barbell Drag Curl – The Ultimate Mass Builder

Why it Works?

The Barbell Drag Curl shifts more tension to the long head of the biceps, creating peak development and fuller arms. Unlike standard curls, this move forces your biceps to work harder by keeping the elbows behind your body.

How to Do It:

1. Hold a barbell with an underhand grip (shoulder-width apart).
2. Keep the bar close to your body and drag it upwards, pulling your elbows back.
3. Squeeze the biceps hard at the top, then slowly lower.
4. Repeat for 3-4 sets of 8-12 reps.

???? Pro Tip: Focus on slow negatives (lowering the weight slowly) to maximize muscle activation.

2. Zottman Curl – The Best of Both Worlds

Why it Works?

This underrated biceps exercise combines a supinated (palms up) and pronated (palms down) grip, targeting both heads of the biceps and the brachialis for thicker arms.

How to Do It:

1. Start with dumbbells in a supinated grip (palms facing up).
2. Curl the dumbbells toward your shoulders and squeeze at the top.
3. Rotate your wrists so your palms face down and lower the dumbbells slowly.
4. Repeat for 3-4 sets of 10-12 reps.

???? Pro Tip: Keep the eccentric (lowering) phase slow to maximize tension.

3. Incline Dumbbell Curl – The Stretch Secret

Why it Works?

This powerful isolation move keeps your biceps in a fully stretched position, maximizing muscle growth. It places emphasis on the long head, which creates the bicep peak.

How to Do It:

1. Set an incline bench at 45 degrees.
2. Hold dumbbells with a supinated grip and let your arms hang down.
3. Curl the dumbbells without swinging, focusing on the contraction.
4. Slowly lower back to the start.
5. Repeat for 3-4 sets of 8-12 reps.

???? Pro Tip: Keep elbows locked in place and avoid leaning forward to maintain strict form.

4. Spider Curl – Intense Isolation for Maximum Growth

Why it Works?

This insane isolation exercise keeps tension 100% on your biceps, eliminating momentum and maximizing muscle fiber activation. It’s one of the best for pure biceps growth.

How to Do It:

1. Set an incline bench to 45 degrees and lean forward.
2. Hold dumbbells (or an EZ bar) with an underhand grip.
3. Let your arms hang straight down.
4. Curl the weight up towards your shoulders, keeping your elbows locked in place.
5. Lower slowly and repeat for 3-4 sets of 10-12 reps.

???? Pro Tip: Focus on a strong peak contraction and slow, controlled negatives.

5. Cross-Body Hammer Curl – Thicker Arms & Forearms

Why it Works?

This exercise shifts focus to the brachialis, the muscle underneath your biceps, giving your arms a thicker and more powerful look. It also works your forearms for better grip strength.

How to Do It:

1. Hold dumbbells in a neutral grip (palms facing in).
2. Curl one dumbbell across your body towards the opposite shoulder.
3. Lower it slowly, then repeat with the other arm.
4. Perform 3-4 sets of 10-12 reps per arm.

???? Pro Tip: Use heavy weights with strict form for the best results.

Final Tips for Bigger Biceps:

✅ Train with intensity – Push your limits with heavy weights and controlled reps.
✅ Mind-Muscle Connection – Focus on squeezing the biceps at the top of each rep.
✅ Rest & Recovery – Give your biceps at least 48 hours to recover before training them again.
✅ Eat for Growth – A high-protein diet fuels biceps development.

???? Which of these biceps workouts are you adding to your next gym session? Drop a comment below!