6 Good Biceps Exercise You Should Start Doing Today for Big Arms

Good biceps exercise isn’t just about grabbing a dumbbell and curling until your arms hurt. I used to think that too — hammer curls one day, barbell curls the next, hoping something would stick. But let me tell you something: building impressive, strong biceps takes more than just random reps. It needs the right exercises, done the right way, and consistently over time.

In this article, I’m breaking down 6 good biceps exercise options that actually work — not just the usual curls, but movements that hit your muscles from different angles, stretch and squeeze properly, and give you that full-arm pump you’re really chasing.

Why Good Biceps Exercise Is More Than Just Curls.

Let’s clear something up: your biceps aren’t just one lump of muscle. They’ve got two heads — the long head and the short head. A truly good biceps exercise will hit both, not just one. That’s what makes the difference between average arms and those thick, rounded peaks you’re aiming for.

The long head gives you that high peak when you flex. The short head adds thickness and shape. So, when planning your workout, you gotta make sure you’re hitting both — that’s what these exercises are designed to do.

♦Barbell Curl: The OG Good Biceps Exercise

You’ve seen this one a thousand times — but that’s because it works.

• Why it works: Heavy, compound movement that hits both heads, especially the short head for density.

• How to do it: Stand tall, grip the bar shoulder-width, keep your elbows tight, and curl up without swinging.

• Why it fits: It’s a foundational biceps builder. If you want size and strength, start here.

Use progressive overload on this one. Start light, get the form right, and gradually add weight. Keep your ego out of it — this isn’t a crossfit challenge, it’s a growth plan

Here’s a simple breakdown of the Barbell Curl — perfect for building biceps thickness and raw pulling power. Don’t miss the form tips!

♦Incline Dumbbell Curl – The Stretch That Builds Peaks

This one’s a game-changer.

• Why it works: Sitting back on an incline bench stretches your long head — the part that gives you that high biceps peak.

• How to do it: Sit back on a 45-degree bench, let your arms hang behind you, curl slow, and squeeze at the top.

• Why it fits: That stretch at the bottom? That’s pure tension. You’ll feel the difference immediately.

This is a good biceps exercise for anyone who’s stuck doing standing curls all day. It adds a whole new level of burn.

Want that deep bicep stretch? Incline Dumbbell Curl is the move. Watch this video to see the right angle and arm positioning in action.

♦Hammer Curl: Hit More Than Just Your Biceps

This one brings in your brachialis — the muscle that sits between your biceps and triceps.

• Why it works: Adds thickness to the arm, helps push your biceps up for that fuller look.

• How to do it: Hold dumbbells with a neutral grip (palms facing each other), curl up like normal.

• Why it fits: It’s joint-friendly and works more muscle fibers than traditional curls alone.

Plus, this exercise is great for grip strength — which helps you lift heavier overall.

Hammer curls hit both your biceps and brachialis — a must for complete arm development. Here’s how to do them right.

♦Concentration Curl – Good Biceps Exercise for Isolation

This one’s perfect for that mind-muscle connection.

• Why it works: It isolates the biceps, especially the short head, allowing you to really squeeze.

• How to do it: Sit on a bench, brace your elbow against your inner thigh, and curl with control.

• Why it fits: If you’re someone who struggles to feel the biceps working — this one changes everything.

It’s not about weight here. It’s about control, slow reps, and feeling the muscle burn.

Get that peak! Concentration curls help you focus tension exactly where you want it. Watch this to make every rep count.

♦Preacher Curl – Controlled and Effective

Classic, controlled, and tough.

• Why it works: Eliminates momentum, targets the lower part of the biceps, and gives an insane pump.

• How to do it: Use a preacher bench, rest your upper arms, and curl with full range.

• Why it fits: Keeps your form strict. You can’t cheat this one, and that’s why it works so well.

This is another good biceps exercise that’s beginner-friendly but still gets results for experienced lifters.

Get that peak! Concentration curls help you focus tension exactly where you want it. Watch this to make every rep count.

♦What I Noticed After Sticking With These Moves:

When I first added these to my weekly routine, I didn’t expect much. I just wanted to fix my weak arms. But two months in?

• My shirts fit tighter

• My biceps actually looked like biceps

• My arms felt stronger during pull-ups, rows, and even bench press

• Most importantly, I stopped wasting time on junk exercises

These movements aren’t fancy. But they work, plain and simple.

♦What Makes a Good Biceps Exercise Work?

A good biceps exercise doesn’t need to be flashy. It needs to:

• Hit both heads (long and short)

• Allow a full stretch and squeeze

• Be repeatable without joint pain

• Help you feel the muscle working

Stick with the six above. Combine smart training with solid nutrition and rest, and your biceps won’t just grow — they’ll transform.

Conclusion

Let’s be real: everyone wants big biceps. But chasing random workouts from influencers or doing 100 reps of cable curls isn’t the way. I’ve tried all that, and honestly? These 6 good biceps exercise options are what finally gave me real results.

Whether you’re a beginner or someone looking to break through a plateau, these moves are simple, smart, and effective. Focus on technique, show up consistently, and stop overcomplicating things.

And hey — if you’re also working for good triceps, don’t miss my article on good triceps exercise. Because bigger biceps look even better when the fat’s stripped off.

Train hard. Stay humble. Keep building.