Big arms are a classic sign of strength, and bicep mass plays a major role in achieving that iconic look. But growing thick, full biceps takes more than just curling randomly — you need a mix of compound pulling, angle variety, and progressive overload to target the long head, short head, and brachialis effectively.
This guide gives you the best bicep exercises for building mass, backed by anatomy and hypertrophy training principles.
Bicep Anatomy (What You’re Training)
To maximize growth, it helps to understand the structure:
| Muscle | Role & Look |
|---|---|
| Short head | Inner bicep, adds width |
| Long head | Outer bicep, adds peak |
| Brachialis | Under bicep, pushes it outward |
| Brachioradialis | Forearm muscle, visible from side |
Best Bicep Exercises for Mass
1. Barbell Curl (Straight or EZ Bar)
Why it’s great: Heavy compound curling = big overload
Targets: Both heads of the biceps
Tips:
- Don’t swing — control the weight
- Use a full range of motion
- 3–4 sets of 8–10 reps
2. Alternating Dumbbell Curl
Why it’s great: Unilateral focus, allows supination (twist)
Targets: Both heads, with extra peak contraction
Tips:
- Supinate (twist pinky up) at the top
- Keep elbows fixed
- 3 sets of 10–12 reps per arm
3. Incline Dumbbell Curl
Why it’s great: Stretches long head for greater growth
Targets: Long head (bicep peak)
Tips:
- Use lighter weights; slow controlled reps
- Sit back on an incline bench
- 3 sets of 10–12 reps
4. Preacher Curl (Machine or EZ Bar)
Why it’s great: Locks in elbow, prevents cheating
Targets: Short head (inner bicep)
Tips:
- Pause at the bottom
- Slow negative phase
- 3 sets of 10–12 reps
5. Hammer Curl (Dumbbells or Rope Cable)
Why it’s great: Builds brachialis for overall thickness
Targets: Brachialis + forearms
Tips:
- Keep wrists neutral (thumbs up)
- Can be done cross-body or standard
- 3 sets of 10–12 reps
6. Concentration Curl
Why it’s great: Full contraction and mind-muscle connection
Targets: Short head (width)
Tips:
- Sit down, elbow on inner thigh
- Squeeze hard at the top
- 2–3 sets of 12–15 reps
7. Cable Curl (Straight Bar or Rope)
Why it’s great: Constant tension through the range
Targets: Both heads
Tips:
- Use strict form
- Good finisher exercise
- 3 sets of 12–15 reps
8. Chin-Ups (Close-Grip, Underhand)
Why it’s great: Bodyweight overload and compound arm mass
Targets: Biceps + back
Tips:
- Underhand grip, shoulder-width
- Pull with your arms, not just back
- 3 sets to failure (weighted if advanced)
Sample Bicep Workout for Mass (60 Min)
| Exercise | Sets x Reps | Target Focus |
|---|---|---|
| Barbell Curl | 4 x 8–10 | Overall mass |
| Incline Dumbbell Curl | 3 x 10–12 | Long head |
| Preacher Curl | 3 x 10–12 | Short head |
| Hammer Curl | 3 x 10–12 | Brachialis |
| Concentration Curl | 2 x 12–15 | Isolation |
| Cable Curls (Rope/Bar) | 2 x 12–15 | Finisher pump |
Training Tips for Bigger Biceps
- Train 1–2 times/week with 12–16 total sets
- Focus on progressive overload — increase weight or reps weekly
- Vary grips and angles to target all heads
- Slow down your eccentric (lowering) phase
- Stretch between sets to encourage growth
- Eat in a slight calorie surplus to support muscle gain
Common Bicep Training Mistakes
- Swinging weights with momentum
- Neglecting long head or brachialis
- Not training arms directly and with intention
- Using only machines — free weights offer better growth
- Poor recovery — biceps need rest to grow
Final Thoughts
Bigger biceps don’t come from mindlessly curling light dumbbells. You need heavy, compound curls, targeted isolation, and smart variation in your workouts.
Train hard, keep your form strict, and your sleeves will start to feel tighter in no time.