Best Bicep Workouts For Mass

In the journey of overall strength training, few goals are as commonly sought after as the pursuit of massive biceps. If you have this goal too, you must know that the journey to bulging biceps requires dedication, strategy, and, most importantly, effective workouts.

In this article, we'll discuss a carefully curated selection of bicep workouts tailored to give you significant muscle mass gains.

So, let's get started and find the best bicep workouts for mass!

Table of Content

Introduction

Table of Content

Top 10 Best Bicep Workouts for Mass

• Chest-to-bar pull-ups

• Seated preacher curl

• Reverse pull-ups with barbell

• EZ bar reverse curls

• Reverse-Grip Barbell Row

• Hammer Curl

• Incline Curl

• Concentration Curl

• Preacher Curl

• Drag Curl

Conclusion

Top 10 Best Bicep Workouts for Mass

1. Chest-to-bar pull-ups

A chest-to-bar pull-up is an advanced variation of the standard pull-up exercise. It targets the latissimus dorsi, biceps, and upper back muscles. The exercise is crucial for building bicep mass as it effectively engages the biceps while also working the back and shoulder muscles.

Performing chest-to-bar pull-ups helps in developing overall upper body strength and muscle mass.

How to do the Chest to Bar Pull-ups

• Grab a pull-up bar with an overhand grip, hands shoulder-width apart.

• Pull yourself up until your chest touches the bar.

• Pause for a moment, then lower yourself back down to the starting position.

2. Seated preacher curl

The seated preacher curl primarily targets the biceps brachii muscle. This exercise is an important one on this list as it allows for strict isolation of the biceps, promoting muscle hypertrophy and strength development in the bicep region.

By stabilizing the arms on the preacher bench, it minimizes cheating and ensures maximum tension on the biceps throughout the movement.

How to do the Seated Preacher Curl

• Sit on a preacher bench with your arms hanging over the top of the pad.

• Grab a dumbbell in each hand with an underhand grip.

• Curl the weights up, keeping your elbows close to your body and your upper arms still.

• Lower the weights back down slowly, under control.

3. Reverse pull-ups with barbell

Reverse pull-ups with a barbell are an effective exercise for targeting the biceps, forearms, and upper back. This exercise is included in the list because it specifically emphasizes the biceps while engaging other supporting muscles. It is beneficial for developing bicep mass and improving grip strength.

4. EZ bar reverse curls

EZ bar reverse curls primarily target the brachioradialis, a muscle in the forearm, and also engage the biceps brachii. This exercise is important as it helps in developing overall arm strength and size, with a specific focus on the biceps. It is a valuable addition to a bicep workout for mass.

How to do the EZ reverse curls

• Stand with feet hip-width apart, holding the EZ bar at your thighs with palms facing up.

• Curl the bar up towards your shoulders, keeping your elbows locked in place.

• Squeeze your biceps at the top of the movement, then slowly lower the bar back down.

• Repeat for 8-12 reps, using a weight that's challenging but not too heavy.

• Rest for 1-2 minutes between sets.

5. Reverse Grip Lat Pulldown

The reverse-grip barbell row is a compound exercise that targets the biceps, lats, and upper back. It is an important exercise for building bicep mass as it allows for heavy lifting and targets multiple muscle groups simultaneously. This exercise contributes to overall upper body development and strength.

How to do the Reverse Grip Barbell Row

• Stand with your feet hip-width apart, holding a barbell with an underhand grip (palms facing up).

• Hinge at the hips, keeping your back straight, and lower the barbell to the floor.

• Row the barbell up to your lower chest, squeezing your shoulder blades together at the top of the movement.

• Lower the barbell back down to the starting position.

6. Hammer Curl

Hammer curls target the brachialis, brachioradialis, and biceps brachii muscles. They are important for bicep mass as they help in developing the often neglected brachialis muscle, contributing to overall arm size and strength. Hammer curls also improve forearm development and grip strength.

How to do the Hammer Curl

• Start with a pair of dumbbells at your sides, palms facing each other.

• Curl the dumbbells up towards your shoulders, keeping your elbows close to your sides.

• Pause at the top of the movement, then slowly lower the weights back down.

7. Incline Curl

Incline curls primarily target the long head of the biceps brachii. This exercise is included in the list as it effectively stretches the long head of the biceps, contributing to overall bicep development. Performing incline curls helps in achieving full and balanced bicep development.

How to do the Incline Curls

• Set the bench to a 45-degree angle and lie back on it with a pair of dumbbells in your hands.

• Curl the dumbbells up towards your shoulders, keeping your elbows close to your sides.

• Pause at the top of the movement, then lower the weights back down slowly.

8. Concentration Curl

Concentration curls isolate the biceps brachii, focusing on the peak contraction of the muscle. This exercise is crucial for the topic as it allows for maximum bicep isolation, promoting hypertrophy and strength gains. Concentration curls are beneficial for sculpting and defining the biceps.

How to do the Concentration Curl

• Sit on a bench with a dumbbell in one hand, your elbow resting on the inside of your thigh, and your back straight.

• Curl the dumbbell up, keeping your elbow stationary and focusing on using only your bicep to lift the weight.

• Pause at the top, then slowly lower the weight back down.

• Repeat on the other side.

9. Preacher Curl

Preacher curls primarily target the biceps brachii and are essential for building bicep mass. By providing strict isolation and support for the arms, preacher curls enable maximum bicep engagement, promoting muscle growth and strength development in the bicep region.

How to do the Preacher Curl

• Adjust a preacher bench so that the pad is at about chest height.

• Sit on the bench and grasp a barbell or EZ-curl bar with an underhand grip.

• Curl the weight up towards your shoulders, keeping your upper arms stationary.

• Pause at the top of the movement, then slowly lower the weight back down.

10. Drag Curl

Drag curls target the biceps brachii and emphasize the peak contraction of the muscle. This exercise is important for the topic as it helps in developing the upper portion of the biceps, contributing to a well-rounded and defined bicep appearance. Incorporating drag curls into a workout routine can enhance overall bicep development.

How to do the Drag Curl

• Stand with your feet hip-width apart, holding a barbell with an underhand grip.

• Curl the barbell up towards your chest, keeping your elbows close to your sides.

• As you reach the top of the movement, pull your elbows back behind you.

• Slowly lower the weight back down to the starting position.