The Best Arm Exercise for Bigger Biceps
Want to build bigger biceps? Repeating the same basic curls in every arm session is usually not enough. If your goal is to add size and strength to your upper arms, you need a workout approach that truly challenges the biceps and promotes muscle growth. One exercise stands out for doing exactly that.
Before getting into that movement, it helps to understand how the biceps work.
Understanding the Biceps
The biceps are the muscles located on the front of the upper arm.
They are made up of two parts:
- Short head of the biceps brachii
- Long head of the biceps brachii
Both heads of the biceps brachii begin at the shoulder blade, or scapula, and attach to the forearm.
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How to Grow Bigger Biceps
Getting bigger biceps is not only about adding more curl variations. To increase bicep size, you also need to raise your overall training volume.
Training volume refers to the total amount of weight lifted during a workout. It is calculated with this formula:
Sets x reps x weight
For example, if you perform:
- 3 sets
- 10 reps
- 50 kg hammer curls
That equals 30 total reps at 50 kg, giving you a training volume of 1,500 kg.
One simple way to increase volume without spending much more time in the gym is by using supersets.
Why Supersets Help Arm Growth
A superset means performing two exercises in a row with little or no rest between them, usually for different muscle groups.
This method can help:
- Increase overall workout volume
- Improve blood flow to the arms
- Deliver more nutrients to the muscles
- Make training more efficient
- Stimulate growth in nearby muscle groups with minimal downtime
If you want to build muscle more effectively, supersets can be a smart addition to your arm workout routine.
The Best Biceps Exercise: Concentration Curl
The most effective biceps exercise is one that creates strong activation and a powerful contraction in the muscle. To find the top movement, researchers from ACE Fitness compared eight different biceps exercises.
The exercise that produced the highest biceps activation was the concentration curl.
This exercise isolates the biceps extremely well and creates a stronger contraction than many other arm movements. Because of that, the concentration curl is often considered one of the best dumbbell exercises for building the upper arms.
How to Do a Concentration Curl Correctly
Follow these steps to perform the concentration curl with proper form:
- Sit on the end of a sturdy bench with both feet flat on the floor.
- Spread your legs so they form a wide V position.
- Hold a dumbbell in one hand with your palm facing inward.
- Place your elbow against the inside of your thigh.
- Lean slightly forward while keeping your back neutral and not rounded.
- Use your opposite hand on the other thigh for balance and stability.
- Curl the dumbbell slowly toward your shoulder.
- As the weight comes up, rotate your wrist slightly so your palm turns toward your shoulder.
- Pause briefly at the top to maximize the contraction.
- Lower the dumbbell in a controlled manner.
- Perform 12 to 15 reps, then switch sides.
A Simple Superset for Bigger Arms
To make this exercise even more effective, pair the concentration curl with a pushing movement such as:
- Push-ups
- Dumbbell chest press
Here is a basic example:
- 1 set x 10 reps: concentration curl
- 1 set x 10 reps: push-ups or dumbbell chest press
This is an easy and efficient way to increase arm workout volume, which can help support more muscle growth over time.
Final Thoughts
If you want bigger and stronger biceps, focus on more than just repeating standard curls. Increasing training volume and using smart methods like supersets can make a real difference. And when it comes to the most effective biceps exercise, the concentration curl stands out as a top choice for maximizing biceps activation and helping you grow your arms.
