First impressions are everything, and biceps are no doubt one of the first muscle groups people tend to notice on a well-built physique. Strong arms stand out with that “pop” factor, no matter if you’re shirtless at the pool or filling out the sleeves of a humble T-shirt. While training this muscle group really comes down to a few basic exercises, being picky with which ones you choose can make a difference in how effectively you build strength and size. Certain bicep exercises may be more effective than others depending on where they place your arms or how much control they allow throughout each rep, for instance.
“I always train the biceps with the shoulder both flexed—elbow in front—and extended —elbow behind the hips—to target both heads of the bicep,” says Joel Gustin, a personal trainer at Life Time in Westminster, Colorado. “Each of these exercises trains a different shoulder position, so together they make a well-rounded hypertrophy and strength-focused bicep day.”
Below, Gustin shares his top three biceps curl variations to help you build a stronger and bigger set of biceps.
The 3 Best Bicep Exercises, According to a TrainerHow to Do Incline Dumbbell Curls
“Growth happens in the lengthened position,” he says. “Throw your feet up on a dumbbell if clearance is an issue, and always do this exercise in front of a mirror to watch those filthy pumps in your biceps.”
Grab a bench and set it at an incline around 45 degrees.
Take a pair of dumbbells, sit on the bench, and lean back into a reclined position, dropping your elbows to your sides so you feel a good stretch in your biceps.
Curl both arms all the way up, concentrating on the squeeze at the top.
Control the eccentric as you lower to the bottom.
How to Do Single-Arm Dumbbell Preacher Curls
“With a dumbbell in one hand over the preacher pad, you can take this movement past failure and FORCE a few reps using your other hand. Focus again on connecting with your bicep as you complete full range-of-motion reps,” Gustin says.
Single-Arm Dumbbell Preacher CurlGetty Images
Sit at a preacher curl bench and position your upper arm against the pad, with your armpit near the top edge. Hold a dumbbell in one hand with your palm facing up and let your arm extend toward the floor.
Curl the dumbbell toward your shoulder by bending your elbow, keeping your upper arm stationary.
Slowly lower the dumbbell until your arm is nearly straight, maintaining control rather than letting the weight drop.
How to Do Barbell Curls
“I’m a bit old school, and this one is about as old school as it gets. Full range of motion, no swing, a controlled lowering, and mind-muscle connection throughout. It isn’t fancy or pretty, but it’s been used in the gym for decades because it gets the job done,” Gustin explains.
Stand with your feet about hip-width apart and hold a barbell with an underhand grip. Let the barbell hang at arm’s length in front of your thighs, keeping your elbows tucked close to your sides.
Bend your elbows to curl the bar toward your shoulders, keeping your upper arms stationary.
Slowly lower the bar back to the starting position.
Experts
This story was originally published by Men’s Journal on Oct 1, 2026, where it first appeared in the Fitness section. Add Men’s Journal as a Preferred Source by clicking here.