💪 16 Best Biceps Exercises for Size and Strength

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Today, we’ve rounded up some of our favorite biceps training articles, including:

• 16 best biceps exercises for building muscle and strength

• 6 common biceps training mistakes to avoid

• An analysis of the average biceps size so you can see where you stand

WORKOUTS

Best of the Best

Pretty much everyone who goes to the gym looks forward to knocking out a solid arm workout. But with so many biceps exercises to choose from, how do you know you’re doing the right ones? Lucky for you, our experts have simplified your workout by selecting the 16 most effective exercises for arm growth.

The article below provides a comprehensive guide on executing each exercise, including possible modifications, required equipment, and recommended sets and reps for each curl variation. Furthermore, we tailor complete biceps workout plans to suit your specific training goals, from bodybuilding to CrossFit.

Try these expert-curated exercises and workouts on your next arm day for optimal results.

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TRAINING TIPS

6 Biceps Mishaps 

Now that you're armed with the right exercises and workouts to try, you should know about some common training mistakes to avoid on your next arm day. This includes bad form, poor rep range, and lackluster range of motion, all of which can significantly hinder your arm development. 

Jeff Cavaliere, the founder of Athlean-X, highlights the six most frequent biceps training errors committed by countless gym-goers of all experience levels. Even if you think you’re doing everything right, it’s worth getting a fresh set of eyes on your routine.

BODYBUILDING 

Do You Measure Up? 

For an entire generation of children, professional wrestler Hulk Hogan introduced the concept of prodigious arms — “The 24-inch pythons, brother!” — and the giant-slaying strength that accompanied them. If you fell into that camp, whipping out the tape measure might’ve proved disappointing.

Little did you know, though, that the average bloke doesn’t boast 24-inch arms — far from it. In fact, if you compare your biceps to the general populace (rather than one of the most iconic stars of pro wrestling), you’ll probably come out pretty favorably. To find out more about what constitutes “big arms,” you need to know where you fall on the scale of ordinary and supernatural. You can find all of that (and more) in the article below.

THE DROP SET

Showdown in Tampa

• The 2024 Tampa Pro bodybuilding show is in the books. Find out who won and which competitors are qualified for the Olympia later this year.

• Alternating curls can help you focus on your mind-muscle connection with each rep. Learn how to do them correctly for enhanced arm growth. 

• What’s the difference between the hammer curl and the standard biceps curl? Find out which one is more effective for biceps hypertrophy here.