These are the best bicep exercises we recommend for building muscle mass in the upper arm.

About the Bicep Group of Muscles

The “biceps brachii” is a muscle located in the upper front part of the arm. The bicep consists of 2 groups of muscle, the “biceps brachii short head”, and the “biceps brachii long head”.

Just inside of the biceps brachi is the brachialis (brachialis anticus), which is a muscle in the upper arm that flexes the elbow joint.

Barbell Curls

The bicep barbell curl is one of the most common of all bodybuilding bicep exercises because is works in developing the bicep muscles through its complete range of motion.

This exercise mainly hits the biceps brachii and brachialis.

To reduced the stress on your wrists an EZ-Bar can be used instead of a straight bar.

Execution:

1. While standing, hold the bar with an underhand grip and shoulder-width apart.

2. Inhale and curl the bar upward by bending your elbows

3. Pause at the top and squeeze your bicep muscle for an extra burn.

4. Lower back the bar slowly to starting position and exhale.

Barbell Curl Tips

Don’t swing your arms to lift the weight as this is “cheating”. To get the most benefit from this exercise you must keep your arms at your side and keep your body straight.

Alternative Bicep Exercises

Pulley curls are an excellent alternative to barbell curls, but works the biceps brachii in more isolation to barbell curls.

For variation in my bicep exercises I will normally alternate between barbell curls with dumbbell curls.