Why Bicep Training Matters
Biceps are more than just a visual muscle. They support pulling strength, contribute to grip stability, and play a key role in movements like rows, chin-ups, and deadlifts. Building your biceps makes your upper-body pulling stronger, which improves your performance in many other lifts too.
The Best Exercises for Bigger Biceps
To encourage bicep growth, you want exercises that maximise tension, control, and range of motion. Here are some cornerstone movements:
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Standing Dumbbell Curls: Use controlled form, keep your elbows close, and don’t swing the weights.
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Hammer Curls: This targets not just the biceps but also the forearms, adding thickness to your arms.
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Incline Dumbbell Curls: Lying back on an incline bench gives a strong stretch on the long head of the biceps, which helps with peak development.
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Barbell Curls: Great for adding load and doing progressive overload.
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Chin-Ups: A bodyweight favourite. The underhand grip (palms facing you) helps drive biceps activation.
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Concentration Curls: Helps isolate the bicep for a deep contraction, especially good on the final sets.
How Often Should You Train Biceps?
For optimal growth, aim to hit your biceps 2 to 3 times per week, but avoid overtraining. Around 8 to 14 total sets per week is a solid target if you're working to near failure with good form.
Here’s a sample weekly structure:
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Day 1: Standing curls + chin-ups
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Day 2: Hammer curls + concentration curls
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Day 3: Incline curls + (optional) barbell curls
Progressive Overload Is the Key
To make real gains, gradually make your workouts harder. Here’s how:
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Increase the weight (when you can maintain form)
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Do more reps
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Slow down the eccentric (the lowering part of the curl)
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Slightly shorten rest between sets to increase time under tension
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Improve your technique and control through each rep
Tiny improvements consistently will compound into real growth over time.
Technique Tips That Make a Difference
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Keep your elbows locked in place - don’t let them travel forward.
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Avoid using momentum; lift and lower in a controlled way.
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Really squeeze at the top of every curl for maximum contraction.
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Lower the weight slowly to increase the time your muscle is under tension.
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Choose weights that let you complete clean reps with a full range of motion.
Home Gym Equipment to Help You Build Bigger Biceps
These include:
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Multi functional trainers - Ideal for cable curls, rope hammer curls and controlled tension work, many functional trainers have a built in pull up bar.
- Pull-up bars - A wall mounted option that supports multiple grip positions for building upper-body pulling strength at home.
- Power racks - A compact power cage that delivers essential strength training features including pull-ups, squats, presses, and barbell work.
- Adjustable dumbbells - Compact and versatile, built for both light and heavy sets and ideal for progressive overload.
- Adjustable weight benches - Perfect for incline curls and supported single-arm curls.
These options create a balanced home gym with everything you need to build strong, defined arms.
Putting It All Together
To grow bigger biceps, focus on consistency, progressive overload, and smart exercise selection. Use the right equipment, prioritise control and technique, and allow your muscles to recover between sessions. Over time, your arms will become noticeably stronger and more defined.
Need help? Drop us a message or visit us in-store. We’ll help you build a setup that fits your space, your goals, and your life or check out our ready-to-go Home Gym Packages to get training straight away.
