3 Bicep Exercises for Huge Growth

Building big, impressive biceps is a goal that many gym goers strive for. While the biceps are just one of the many muscle groups that make up your arms, they are often the most visible and noticeable. To achieve the coveted bicep peak and add the necessary size, focus on specific bicep exercises that effectively target the biceps. 

In this article, we'll look at some of the best biceps exercises for huge growth, backed by science and years of experience from top trainers and bodybuilders. Whether you're a beginner or an experienced lifter, these exercises will help you build bigger, stronger, and more defined biceps.

Disclaimer: It is recommended that you speak to your doctor before starting any fitness program to ensure you are healthy enough and without any limitations to do so.

1. Chin-Ups

Many associate chip-ups with a back movement. And while they’re not wrong, chin-ups are also one of the best biceps exercises for huge growth. The key is to complete the exercise in a certain way to fully target the biceps. Using chin-ups as one of your bicep exercises hits the type II fibers that respond best to heavy weight.

Here's how to do the exercise:

1. Start by standing directly underneath a chin-up bar, with your palms facing towards you and your hands shoulder-width apart.
2. Grab the bar with your palms facing you, using an underhand grip. Your arms should be fully extended, and your feet should be off the ground.
3. Engage your core and pull your shoulder blades down and back.
4. Begin to pull yourself up towards the bar, keeping your elbows close to your body and your chest lifted.
5. Continue pulling until your chin is above the bar.
6. Hold this position for a second or two, then slowly lower yourself back down to the starting position.
7. Repeat for your desired number of reps.

To ensure you're getting the most out of chin-ups and targeting your biceps effectively, use a slow and controlled movement without kicking your legs. Keep your elbows close to your body, and avoid swinging or using momentum to pull yourself up. Focus on using your biceps rather than relying on your back muscles to pull yourself up.

2. Incline Dumbbell Curls

Next on our list of bicep exercises is incline dumbbell curls, which target the long head of the biceps. This movement helps provide a nice stretch to the bicep and puts it in a position not typically hit through other standing or seated bicep exercises.

Here's how to do the exercise:

1. Start by adjusting an incline bench to a 45-degree angle and sit on the bench with a dumbbell in each hand.
2. Rest the dumbbells on your thighs, with your palms facing up and your elbows fully extended.
3. Lean back on the bench, keeping your back straight and your feet flat on the floor.
4. Slowly lift the dumbbells towards your shoulders, keeping your elbows close to your body and your palms facing up.
5. Hold the contraction for a second or two, then slowly lower the dumbbells down to the starting position.
6. Repeat for your desired number of reps.

To ensure you're getting the most out of your incline dumbbell curls, focus on going through a full range of motion. Keep your elbows close to your body throughout the movement, and avoid swinging or using momentum to lift the dumbbells. 

3. Hammer Curls

To finish off your bicep exercises, you'll want to throw in some dumbbell hammer curls. A muscle that lies under your biceps is the brachialis. Not only does the brachialis help push out the biceps, but it also helps you achieve the peak many desire.

Here's how to do the exercise:

1. Start by standing with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing each other.
2. Keep your elbows close to your body and your shoulders relaxed and down.
3. Your arms should be fully extended and your wrists straight.
4. Slowly curl the dumbbells up toward your shoulders.
5. Keep your palms facing each other throughout the movement as if holding a hammer.
6. Squeeze your biceps at the top of the movement for a second or two, then slowly lower the dumbbells back down to the starting position.
7. Repeat for your desired number of reps.

Keep your elbows pinned to your sides, and avoid swinging or using momentum to lift the dumbbells to ensure you're getting the most from this movement. When progressing through your bicep exercises, use hammer curls to finish off your bicep workout.