Advanced bicep training highlights the importance of “lengthened partials” and targeting both the long and short heads of the biceps brachii for a complete, peaked appearance. These five exercises are consistently ranked by experts and researchers as the most effective for building size and strength.
1. Barbell Curl
The Barbell Curl is the definitive mass builder because it allows for the highest mechanical load. By using a straight bar or EZ-bar, you can overload the biceps with more weight than almost any other isolation movement.
- Pro Tip: Use a shoulder-width grip to hit both heads equally, or a narrow grip to emphasize the long head (the “peak”).
2. Incline Dumbbell Curl
This exercise is a favorite for targeting the long head because it places the biceps in a fully lengthened, “overstretched” position. The increased tension at the bottom of the rep is a primary driver for muscle growth in 2025.
- Form: Set your bench to a 45–60 degree incline and let your arms hang fully extended before curling.
3. Concentration Curl
Ranked as one of the most effective exercises in EMG studies, the Concentration Curl provides unmatched isolation. By pinning your arm against your leg, you eliminate momentum and shoulder involvement, forcing the bicep to handle the entire load.
- Best For: Developing the bicep peak and mind-muscle connection.
4. Hammer Curl
To achieve full arm thickness, you must train the brachialis—the muscle that sits beneath the biceps and pushes them up. Using a neutral, “hammer” grip targets this muscle and the brachioradialis in the forearm.
- Result: Wider, thicker-looking arms from both the front and side.
5. Preacher Curl
The Preacher Curl is an “S-tier” movement because it physically prevents cheating. By fixing your upper arms against a pad, you isolate the short head (the inner bicep) and maintain high tension throughout the range of motion.
- Pro Tip: In 2025, many experts recommend using a cable machine for preacher curls to maintain constant tension at the top of the rep where free weights typically lose resistance.
2025 Bicep Training Strategy
- Train for Length: Prioritize exercises that stretch the muscle, like Incline Curls and Bayesian Cable Curls.
- Frequency: For optimal growth, train biceps 2–3 times per week, ensuring at least 48 hours of recovery between sessions.
- Volume: Aim for 8–20 total sets per week, divided across different angles and grips.