Upper Bicep Workout: Best Exercises to Build Peak and Size

Building strong and well-shaped upper biceps is a common goal for many fitness enthusiasts. The upper bicep muscles play a key role in the overall look and strength of your arms. With the right exercises and workout routine, you can effectively target and grow these muscles.

In this article, we will explore some of the best upper bicep workouts that anyone can do to boost muscle size, improve strength, and achieve impressive arm definition.

[Related] Bicep Exercises: Build Strength, Size, and Definition

Quick Summary

• Focus on Upper Biceps: Learn why targeting the upper biceps is important for arm size and peak.
• Targeted Upper Bicep Growth: Focus on exercises that specifically work the upper part of the biceps to build size and strength effectively.
• Proper form is everything: Get simple tips on how to do each exercise correctly to feel the right burn and avoid injury.
• Sample Workout Plans: Follow our easy-to-do routines that you can add to your current arm day.
• Tips for Growth: Practical advice to maximize results and avoid common mistakes.
• Best Supplement Support: To naturally boost muscle growth, strength, and recovery after your upper bicep workout, Anafuse is a well-formulated supplement designed specifically to support these goals.

The Anatomy of the Biceps

The biceps, also called the biceps brachii, is one of the main muscles in the front part of your upper arm. It is located between your shoulder and elbow. The muscle is known as the "two-headed" muscle because it has two parts: the long head and the short head.

These two heads start at different points on the shoulder blade and join together to form one thick muscle belly that attaches to the forearm.

• The Short Head: This head is located on the inside of your arm, closer to your body. It contributes to the overall thickness and width of the biceps, helping to create a full, rounded look.
• The Long Head: The long bicep head is located on the outside of your arm. It's the key to that impressive "bicep peak." When you're doing exercises that stretch the arm backward (like an incline curl), you're specifically targeting this long head. To get that coveted bicep peak, you need to prioritize exercises that put tension on this part of the muscle tissue.

Both heads cross the shoulder joint, so shoulder position changes how much each head contributes during curls.

Both heads join together near the middle of the arm and attach to the forearm bones. This connection is what allows the biceps to bend your elbow (elbow flexion) and twist your forearm, like when you turn your palm upward.

Another small but important muscle in this area is the brachialis (elbow flexor), which lies underneath the biceps. While it is not as visible, it plays a big role in pushing the biceps up and making them look fuller from the side.

Best Upper Bicep Exercises

1. Incline Dumbbell Curls
2. Barbell Bicep Curl
3. Concentration Curl
4. Hammer Curls
5. Preacher Curl
6. Cable Curl
7. Spider Curls
8. Chin-ups
9. Zottman Curl
10. Drag Curls

1. Incline Dumbbell Curls

This is arguably the most effective exercise for targeting the long head of the biceps. By performing this long-head bicep exercise on an incline bench, your arms are positioned behind your body.

This dumbbell biceps exercise puts a unique stretch on the biceps from the start of the movement, forcing the long head to work harder to initiate the lift. It's an excellent isolation exercise that minimizes cheating and places all the tension directly on the muscle you want to grow.

How to do it:

• Set an adjustable bench to an incline of about 45-60 degrees.
• Sit back on the bench with a dumbbell in each hand, palms facing forward.
• Start with your arms extended and elbows fully straight before initiating each rep.
• Allow your arms to hang straight down, slightly behind your torso.
• Keeping your upper arms stationary, curl the dumbbells up toward your shoulders.
• Squeeze your biceps hard at the top of the movement.
• Slowly lower the weights back to the starting position, controlling the movement throughout.

Muscles Worked: Biceps Brachii (primarily the long head), Brachialis.

Variations:

• Seated incline curl: A biceps curl variation done sitting on an incline bench, which stretches and isolates the long head of the biceps for better muscle activation.
• Alternating Incline Curl: Performing one rep at a time allows for maximum focus on each arm.
• Incline Hammer Curl: Performing the curl with a neutral (palms-facing) grip shifts more emphasis to the brachialis.
• Standing Curl: Standing allows a natural range of motion but requires more control to avoid momentum.

You can also rotate these with other bicep curl variations to manage fatigue and keep progress moving.

2. Barbell Bicep Curl

This classic exercise is highly effective for building overall biceps size and strength. Using a barbell allows you to lift heavier weights compared to dumbbells, providing greater muscle overload. It mainly targets both the long and short heads of the biceps. The barbell curl is simple yet powerful for muscle growth when done with proper form.

How to do it:

• Stand with your feet shoulder-width apart, holding a barbell with an underhand (supinated) grip, hands shoulder-width apart.
• Keep your elbows close to your torso and your back straight.
• Slowly curl the barbell up towards your shoulders, contracting your biceps fully at the top.
• Hold the contraction for a brief moment, then slowly lower the barbell back to the starting position with controlled movement.

Muscles Worked: Biceps brachii (short and long head), brachialis, forearms.

Variations: Use an EZ-bar to reduce stress on your wrists (EZ-Bar Curls) or perform a Drag Curl to better isolate the bicep.

3. Concentration Curl

The concentration curl is excellent for isolating the biceps and building definition. Since the arm rests against the thigh, it minimizes momentum and ensures that only your biceps lift the weight. This makes it a great choice for developing the upper portion of the muscle. It also helps improve the mind-muscle connection, which is key for better growth.

How to do it:

• Sit on a flat bench with your legs spread apart.
• Lean forward slightly and rest the back of your upper right arm against your inner thigh.
• Hold a dumbbell in your right hand with your arm fully extended.
• Without moving your upper arm, slowly curl the weight up towards your shoulder.
• Pause and squeeze your biceps at the top.
• Slowly lower the weight back down to the starting position.
• Once you've completed your reps, switch arms.

Muscles Worked: Biceps brachii (mainly short head), brachialis, forearms.

Variations:

• Standing Concentration Curl: Done while standing and bending forward slightly; adds a balance challenge.
• Cable Concentration Curl: Uses a cable machine to maintain constant tension on the biceps.
• Hammer Concentration Curl: Performed with a neutral grip to target both biceps and brachialis.

4. Hammer Curls

While often seen as a forearm exercise, the hammer curl is a crucial movement for building a well-rounded bicep and adding overall thickness to your arms. The neutral grip (palms facing each other) places major emphasis on the brachialis and brachioradialis, with the biceps’ long head still contributing.

Developing the brachialis pushes the biceps up, contributing to a higher peak. This exercise is excellent for building both strength and size, especially by developing the brachialis and brachioradialis.

How to do it:

• Stand or sit upright with a dumbbell in each hand, palms facing your body.
• Keep your elbows tucked into your sides.
• Curl the dumbbells up toward your shoulders, maintaining a neutral grip throughout the entire movement.
• Squeeze your biceps at the top and hold for a brief moment.
• Slowly lower the weights back to the starting position.

Muscles Worked: Biceps Brachii, Brachioradialis, and Brachialis muscle (with more long head involvement).

Variations:

• Cross-Body Hammer Curl: Curl the dumbbell across your body towards the opposite shoulder. This alters the angle and can increase the contraction.

• Cable Hammer Curl: Using a rope or D-handle attachment on a low pulley provides constant tension.

5. Preacher Curl

The preacher curl is a fantastic exercise for building a massive peak and thickness in your biceps. The design of the preacher bench locks your upper arms in place, preventing any cheating or swinging.

This isolation places continuous tension on the biceps, particularly at the bottom of the movement. This short head biceps exercise is a great tool for building strength and size in a controlled manner.

How to do it:

• Sit on the preacher bench with your upper arms resting firmly against the pad.
• Grasp an EZ-bar or a straight bar with a shoulder-width grip, palms facing up.
• Start with your arms almost fully extended. Do not lock your elbows out.
• Exhale and curl the bar up towards your shoulders.
• Squeeze your biceps at the peak of the contraction.
• Slowly lower the weight back down to the starting position.

Muscles Worked: Biceps Brachii (Short Head, with significant contribution from the long head and Brachialis).

Variations:

• Dumbbell Preacher Curl: Using a dumbbell allows you to work each arm independently to fix muscle imbalances.
• Reverse-Grip Preacher Curl: Using an overhand grip shifts the focus to the brachialis and forearms.
• Single-Arm Preacher Curl: Isolates each arm for peak and strict muscle contraction.
• EZ Bar Preacher Curl: Uses an EZ bar for reduced wrist strain.
• Machine Preacher Curl: Provides guided motion for beginners or rehab.

6. Cable Curl

Cable machines provide constant tension throughout the entire exercise, unlike free weights, where gravity lessens at the top. Using a rope, straight bar, or EZ-bar attachment for curls allows for a natural, comfortable hand position and a full range of motion. The constant resistance is particularly effective for fatiguing the bicep muscle and creating a powerful pump, emphasizing the peak contraction.

How to do it:

• Stand facing a cable pulley set to the lowest position.
• Attach a rope, straight bar, or EZ-bar to the pulley and grasp it with an underhand grip, palms up.
• Step back slightly to create tension, keeping your back straight and feet shoulder-width apart.
• Keeping your elbows pinned to your sides, curl the attachment up towards your shoulders.
• Squeeze your biceps and pause at the top of the movement.
• Slowly extend your arms back to the starting position, controlling the negative part of the lift.

Muscles Worked: Biceps Brachii (both heads), Brachialis.

Variations:

• Rope Cable Curl: Using rope handles allows a natural wrist rotation.
• Reverse Grip Cable Curl: Palms face down for more brachialis focus.
• One-Arm Cable Curl: Isolates one arm at a time.

7. Spider Curls

The Spider Curl is a fantastic exercise for targeting the short head of the biceps due to the unique angle it creates. By lying face down on an incline bench, your arms hang down in front of your body. This position pre-stretches the biceps and places the emphasis directly on the short head throughout the entire range of motion, leading to an intense contraction at the top.

How to do it:

• Set an adjustable bench to a 45-degree incline and straddle it, lying with your chest against the pad.
• Hold an EZ-bar or a pair of dumbbells with an underhand grip, allowing your arms to hang straight down.
• Keeping your elbows fixed, curl the weight up towards your shoulders.
• Squeeze your biceps hard at the top of the movement.
• Slowly lower the weight back to the starting position, controlling the movement for maximum tension.

Muscles Worked: Biceps Brachii (primarily the short head).

Variations:

• Dumbbell Spider Curl: Using dumbbells allows for a greater range of motion and independent arm movement.
• Preacher Bench Spider Curl: The same movement can be performed by leaning over the flat side of a preacher bench.

8. Chin-ups

While often considered a back exercise, the chin-up is one of the most effective compound movements for building bicep mass and strength. Because you are lifting your entire body weight, it provides a powerful stimulus for muscle growth.

The supinated (underhand) grip places a heavy load directly on the biceps, making them work alongside your lats and back to pull your body up. It's a fundamental exercise for overall upper body strength and is a powerful bicep builder.

How to do it:

• Grab a pull-up bar with an underhand grip, hands about shoulder-width apart.
• Hang at arm’s length, then pull yourself up by driving your elbows down towards your hips.
• Focus on using your arms and back to pull your chin over the bar.
• Squeeze your biceps and lats hard at the top of the movement.
• Lower yourself back down with control until your arms are fully extended.

Muscles Worked: Biceps Brachii, Latissimus Dorsi (Lats), and other back muscles.

Variations:

• Assisted Chin-Up: Use a machine or resistance bands to help if you cannot yet perform full bodyweight reps.
• Weighted Chin-Up: Once you can do multiple reps, add weight using a dip belt or a dumbbell between your feet to continue overloading the muscles.

9. Zottman Curl

This curl combines a standard bicep curl lifting phase with a reverse curl lowering phase. This variation of the bicep curl works both the biceps and forearms intensely Zottman curls are efficient for balanced arm strength and forearm development.

How to do it:

• Stand with a dumbbell in each hand, palms facing forward.
• Curl the dumbbells up to your shoulders as you would for a standard bicep curl.
• At the top of the movement, rotate your wrists so your palms face down (pronated grip).
• Slowly lower the dumbbells back down in this new position.
• Once you reach the bottom, rotate your palms back to face forward and begin the next rep.

Muscles Worked: Biceps Brachii (both heads), Brachialis, and Brachioradialis.

Variations:

• Single-Arm Zottman Curl: Allows you to focus on perfect form and mind-muscle connection with one arm at a time.
• Seated Zottman Curl: Adds stability and isolates movement.
• Partial Zottman Curl: Focuses on the upper or lower half of the movement for targeted tension.

10. Drag Curls

The drag curl is a fantastic exercise for isolating the bicep and creating a powerful contraction, making it a top choice for targeting the peak. The unique movement forces you to keep your elbows back and "drag" the bar up your torso.

This prevents your shoulders from assisting the movement, placing all the stress directly on the bicep. The drag curl is a very strict and effective way to get a great bicep pump.

How to do it:

• Stand with your feet shoulder-width apart, holding an EZ-bar or barbell.
• Let the bar hang at your thighs.
• With your elbows pinned to your sides and pulled back slightly, "drag" the bar up your torso, keeping it close to your body.
• Continue the motion until your forearms are nearly vertical.
• Slowly lower the bar back down, controlling the descent.

Muscles Worked: Biceps Brachii (primarily the long head).

Variations:

• Dumbbell Drag Curl: Allows independent arm movement for more control.
• Cable Drag Curl: Provides constant resistance throughout the lift.
• Smith Machine Drag Curl: Adds stability and isolates the biceps further.

Sample Upper Bicep Workout Plans

Here are three workout plans designed to help you build your bicep peak, tailored for different experience levels.

Beginner Biceps Routine

• Barbell Bicep Curl: 3 sets x 10-12 reps
• Hammer Curl: 3 sets x 10-12 reps
• Concentration Curl: 2 sets x 12 reps (each arm)
• Cable Curl: 3 sets x 12-15 reps

Intermediate Biceps Routine

• Incline Dumbbell Curl: 4 sets of 8–10 reps
• Preacher Curl (EZ-Bar): 3 sets of 8–10 reps
• Spider Curl: 3 sets of 10–12 reps
• Zottman Curl: 3 sets of 12 reps
• Chin-Up (Bodyweight): 3 sets to failure (6–10 reps range)

Advanced Biceps Routine

• Drag Curl (Barbell): 4 sets of 8 reps
• Incline Dumbbell Curl: 4 sets of 8–10 reps
• Cable Curl (Straight Bar): 4 sets of 10–12 reps
• Spider Curl (Dumbbell): 3 sets of 12 reps
• Zottman Curl (Seated): 3 sets of 12 reps
• Weighted Chin-Up: 3–4 sets to near failure (6–8 reps)

Workout Plan for Bicep Peak & Size

• Preacher Curl (Machine or EZ-Bar): 4 sets of 8–10 reps
• Incline Dumbbell Curl: 4 sets of 10–12 reps
• Cable Rope Curl (Peak Squeeze): 3 sets of 12–15 reps
• Spider Dumbbell Curl: 3 sets of 12–15 reps
• Concentration Curl (Finisher): 2 sets of 15–20 reps (each arm)

Workout Plan for Bicep Strength

• Weighted Chin-Ups: 4 sets of 6–8 reps
• Standing Barbell Curl: 4 sets of 6–8 reps
• Hammer Curl: 4 sets of 8–10 reps
• Zottman Curl: 3 sets of 8–10 reps

Tips to Maximize Upper Biceps Workouts

1. Use Full Range of Motion

Make sure you fully extend your arms at the bottom of each rep and fully contract your biceps at the top. This full stretch and squeeze provides a better muscle-building stimulus and improves muscle flexibility.

2. Focus on Proper Form

Avoid using momentum or swinging your body to lift weights. Use slow, controlled movements to keep the tension on your biceps and reduce the risk of injury. Good form also ensures you are targeting the right muscles.

3. Include Different Angles and Grips

To fully develop your upper biceps, use a variety of exercises that target different parts of the muscle. Change grips, such as wide, close, supinated (palms up), and neutral grips. Also, incorporate angles like incline curls to hit the long head of the bicep better.

4. Progressive Overload

Gradually increase the weight, reps, or sets over time to challenge your muscles. This progressive overload forces your biceps to adapt and grow stronger and bigger.

5. Don’t Skip Rest and Recovery

Muscles grow during rest, not just during workouts. Allow at least 48 hours between intense bicep sessions and get enough sleep to support recovery.

6. Use Mind-Muscle Connection

Concentrate on feeling your biceps working during each rep. This mental focus helps activate the muscle fibers better, improving the effectiveness of your workout.

7. Vary Your Workout Volume

Adjust the total sets and reps depending on your goals and experience. Beginners should start with moderate volume, while advanced lifters may benefit from higher volume or more frequent biceps training sessions.

8. Incorporate Stretch and Peak Contraction Training

Include exercises like incline dumbbell curls to stretch the muscle fully and concentration curls to focus on the peak contraction. This combination leads to better shape and size.

9. Mix Free Weights and Cable Work

Free weights allow for natural movement and strength building, while cables provide constant tension on the muscle throughout the lift. Combining both leads to well-rounded bicep development.

Best Supplements to Support Your Bicep Workout

1. Anafuse by Vital Alchemy

Anafuse is a natural anabolic and anti-catabolic supplement designed to enhance muscle growth and recovery. Its formula centers around ingredients like Epicatechin and Turkesterone, which are plant-based compounds believed to increase protein synthesis and reduce muscle protein breakdown. It aims to create an environment in the body that is more conducive to building lean mass and improving overall workout endurance.

Key Benefits:

• May support increased lean muscle gains
• Helps reduce muscle fatigue and improve endurance
• Can help modulate myostatin activity, potentially supporting hypertrophy
• Supports better recovery between workouts
• May improve muscle hardness and pump during workouts

Key Ingredients:

• Epicatechin
• Ajuga Turkestanica
• HICA
• Eriobotrya Japonica
• Vitamin D3
• Quercetin

Customer Reviews

Stuff works great

“I have noticed being much leaner and just look toned since taking it.”

-Gary B.

Anafuse review

“So far I am still using the item. I have found myself so far with more energy and stamina in my workouts. I will continue to use this product to see what outcomes it continues to provide.”

-Brian G.

 Great Stuff

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2. Pepti-Bolic by SNS

Pepti-Bolic is a next-generation muscle-building supplement powered by AI-discovered peptides PeptiStrong™ and DL-185™. Its unique formula supports lean muscle growth, accelerates recovery, and reduces muscle breakdown without relying on hormones or stimulants.

Clinically studied ingredients activate muscle protein synthesis at the cellular level and enhance endurance, strength, and body composition. It is suitable for both bulking and cutting phases and can help athletes push through strength plateaus naturally.

Key Benefits:

• Boosts lean muscle growth naturally
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• Reduces muscle fatigue and breakdown
• Enhances strength and endurance
• Supports both bulking and cutting
• Activates mTOR pathway for protein synthesis

Key Ingredients:

• PeptiStrong™
• DL185™ (Dileucine)

Customer Reviews

Loving it so far!

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3. Wild Thing by Assault Labs

Wild Thing is a high-intensity pre-workout from Assault Labs designed to improve training performance and muscle pumps. It combines stimulants, nitric oxide boosters, and endurance enhancers to maximize energy, focus, and blood flow for explosive workouts.

The formula includes ingredients like Citrulline Malate and Beta-Alanine, which delay fatigue and increase muscle oxygenation. Wild Thing helps users train harder and longer while experiencing intense muscle pumps, making it ideal for those seeking to boost workout intensity and muscle fullness.

Key Benefits:

• Increases energy and mental focus
• Enhances muscle pumps through nitric oxide boost
• Delays workout fatigue
• Improves endurance and stamina
• Supports better oxygen delivery to muscles
• Contains performance-enhancing stimulants
• Helps maximize workout intensity

Key Ingredients:

• L-Citrulline Malate
• Beta-Alanine
• Alpha-Glyceryl Phosphoryl Choline
• Agmatine Sulfate
• Creatine Anhydrous
• L­-Glutamine
• Choline Bitartrate
• Caffeine Anhydrous
• L­-Tyrosine
• L-Norvaline
• ZumXR®
• Huperzine A
• Infinergy®
• Cocoabuterol®
• Thinkamine®

Customer Reviews

A nice HIT

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 Wild thing indeed

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 Wild Thing

“Good flavor and great energy boost.”

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4. Huge EAA by Huge Supplements

Huge EAA contains essential amino acids (EAAs) that are the building blocks of muscle protein synthesis. Unlike regular BCAA products, EAAs provide all nine vital amino acids necessary for muscle repair, growth, and recovery.

This supplement supports muscle maintenance during intense training or calorie deficit phases. It promotes faster recovery, reduces muscle soreness, and helps prevent muscle breakdown.

Key Benefits:

• Supplies all essential amino acids for muscle growth
• Supports muscle repair and recovery
• Reduces muscle soreness after workouts
• Prevents muscle breakdown during dieting
• Enhances protein synthesis efficiency

Key Ingredients:

• L-Leucine
• L-Isoleucine
• L-Valine
• L-Lysine
• L-Phenylalanine
• L-Threonine
• L-Histidine HCl
• L-Tryptophan
• L-Methionine

5. Animal Creatine HMB+ by Universal Nutrition

Animal Creatine HMB+ combines creatine monohydrate with beta-hydroxy-beta-methylbutyrate (HMB) to enhance muscle strength, size, and recovery. Creatine increases cellular energy production, improving power output and workout performance.

HMB helps reduce muscle protein breakdown and accelerates recovery from intense training. This blend supports both muscle growth and fat loss, making it a versatile supplement for strength athletes and bodybuilders.

Key Benefits:

• Increases muscle strength and power
• Enhances workout performance and endurance
• Supports muscle growth and size gains
• Reduces muscle protein breakdown
• Speeds up post-workout recovery
• Promotes fat loss while preserving muscle

Key Ingredients:

• Vitamin D (as cholecalciferol)
• Calcium (from myHMB calcium β-Hydroxy β-Methylbutyrate Monohydrate)
• Phosphorus
• Magnesium
• Sodium
• Potassium

Final Thoughts

Upper bicep workouts play an important role in shaping strong and balanced arms. Different exercises, such as regular barbell curls, seated dumbbell curls, and spider curls, help target the muscles from multiple angles.

Training both the short head and long head of the biceps creates size, definition, and peak. Best bicep workout plans for beginners, intermediate, and advanced lifters provide a clear path to progress.