5 Great Bicep Workouts For Building Muscle Mass

Posted by: Robert Swilley

I think it's safe to say that every guy out there would love to have strong, thick arms. You know the kind of arms that command respect? Today we'll go over some of the best bicep exercises. These bicep workouts will help you build mass and will leave your arms pumped with no choice but to grow!

I generally focus on compound exercises, but if you're an advanced lifter or need a little extra pump in your biceps these isolation exercises will help. Below we'll go over the standing barbell curl, alternating dumbbell curl, hammer curl, preacher curl, and incline curl.

Bicep Workouts for Mass

#1 - Standing Barbell Curl

The standing barbell curl is performed with a barbell. The key here is you want to be in a stable standing position. Slowly curl the weight towards you chest keeping your elbows fixed. Hold this position for a second or two contracting the muscle and slow lower the weight.

Barbell Curl (E-Z Bar)Barbell Curl (E-Z Bar)

#2 - Alternating Dumbbell Curl

When performing the alternating dumbbell curl you will use dumbbells. This exercise is great because you can focus all your intensity on one arm at a time as you alternate.

Grab yourself two dumbbells with your palms facing your body and be sure to keep your elbows tucked into your sides. Start like you are doing a hammer curl and as the weight clears your body rotate so your palms end up facing your head. Once you've lowered and completed the rep switch to the other arm.

Alternating Dumbbell CurlAlternating Dumbbell Curl

#3 - Hammer Curl

With the hammer curl you really hit the biceps good. All curls work your forearms to an extent, but hammer curls significantly work the forearms.

This exercise is pretty simple to do. With your palms facing your body you lift the dumbbell as high as you can without moving your elbow. It's like you're swinging a hammer hence the name.

Hammer CurlHammer Curl

#4 - Preacher Curl

The preacher curl is performed using a preacher machine or bench. Generally you will use an e-z curl bar, but you could use dumbbells as well. This exercise hits the inner head of the bicep or the "peak" as it's often called. The inner head of the bicep is what really makes your arms look huge once it gets built up.

With the weight in hand and your elbow locked in place on the bench slow curl your arms up towards our shoulder. Hold it for a second or two and slowly lower the weight.

Preacher CurlPreacher Curl

#5 - Incline Curl

You perform incline curls on an incline bench. Form is really important here so you'll use a bit lighter weight than you would for other bicep exercises. The best part about this exercise is you will get the full range of motion.

You'll use dumbbells for this exercise. After setting up the incline bench simply curl the weights up at the same time, hold for a second or two, and slowly lower the weights back to the starting position.

Incline CurlIncline Curl

I hope I've given you some good ideas on some great bicep workouts for building muscle. Note that this list is not really in any particular order as far as effectiveness. These are all great exercises for building that mass you crave.

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