Home  ›  Muscle Group Workouts for Mass  ›  Top 3 Best Bicep Workouts for Mass

Top 3 Best Bicep Workouts for Mass

Top 3 Best Bicep Workouts for Mass

Ahh!!! The age old quest for huge biceps never ceases to capture the interest of weight lifters across all experience levels. The classic gauge of muscular build has always been raising your right arm and flexing your bicep. No wonder people are always looking for the next big bicep workout for mass that will give them muscular and defined arms.


However, before we go any further, I want to just start by saying it’s not a very smart move to only focus on your biceps when trying to increase overall arm size. Yes, your biceps are an integral part of your arms, but they should not be your only focus. We recommend you couple the bicep workout for mass below with tricep workouts for mass to develop sculpted and proportional arms that will have head turning as you walk down the street.

Anatomy of the Bicep

The biceps consist of 3 muscles

  1. Biceps Brachii
  2. Brachialis
  3. Brachioradialis

The 3 Bicep Muscles


Top 3 Best Bicep Workouts for Mass:

Ok, so now let’s discuss the top 3 best bicep workouts for mass looks like. They will all, first and foremost, target all three muscles in the muscle group so that no one specific part of you bicep is lagging behind the others.  

#1 Bicep Workout for Mass: Standing Barbell Curls

The best bicep workout for putting on serious mass is the standing barbell curl. With this workout you can just load on the weight and train for maximal strength. If there is only bicep workout you use when mass building, this should be it!

How to Perform Standing Barbell Curls

  1. Grasp bar with shoulder width under hand grip.
  2. With elbows to side, raise bar until forearms are vertical.
  3.  Lower until arms are fully extended.
  4. Repeat the motion


  1. Tuck your elbows into your sides and DON’T move them throughout the motion
  2.  Always keep tension on the biceps. Don’t let the biceps relax at the bottom of the motion, but also don’t let the bar bounce of your hips or quads to help start the next rep.
  3.  Don’t cheat by leaning back while performing the rep to help get the weight up. Just lower the weight a little bit if this occurs.

Standing barbell Curls Video


#2 Bicep Workout for Mass: Preacher Curls

Preacher curls isolate the biceps brachii and brachialis while also recruiting the brachioradialis and other forearm muscles. This is definitely one of the better isolation bicep workouts since you can keep your arms steady against the machine and really focus on using perfect form.

How to Perform Preacher Curls

  1. Sit on preacher bench placing back of arms on pad.
  2. Grasp curl bar with shoulder width underhand grip.
  3. Raise bar until forearms are vertical.
  4. Lower barbell until arms are fully extended.
  5. Repeat the motion.

Preacher Curls Video


3 Bicep Workout for Mass: Dumbbell Hammer Curls

The hammer curl is great for developing the brachioradialis and other forearm muscles. Make sure to use good form since most people can hammer curl more weight than they can with a traditional curl.

How to Perform Dumbbell Hammer Curls

  1. Position two dumbbells to sides, palms facing in, arms straight.
  2. With elbows to sides, raise one dumbbell until forearm is vertical and thumb faces shoulder.
  3. Lower to original position and repeat with alternative arm.


  1. Keep elbows stationary by your sides.
  2. With this exercise you are essentially curling the dumbbell up as high as it can go. Ideally, the dumbbell should come close to touching the shoulder of the lifting arm at the top of the motion.
  3. This also means the palm face your body throughout the entire exercise.

Dumbbell Hammer Curls Video

Add Your Comment (Get a Gravatar)

Get a Gravatar!

Your email address will not be published. Required fields are marked *.