When it comes to building bigger, stronger biceps, the exercises you choose—and how you perform them—matter more than you think. Many gym-goers waste time with inefficient or poorly executed bicep exercises, limiting their growth potential. This article reveals three of the worst bicep exercises and why you should ditch them, followed by three superior alternatives for maximum gains.
If you’re serious about your arm workouts, it’s time to re-evaluate your routine and make some smart swaps. Let’s dive in.
3 Worst Bicep Exercises You Should Stop Doing
1. Heavy Dumbbell Curls with Bad Form
Dumbbell curls are a classic bicep exercise, but they can become ineffective—or even dangerous—when performed with poor form. Lifting heavy weights while swinging your torso or using momentum shifts the focus away from your biceps and onto your shoulders or lower back. This not only reduces the effectiveness of the exercise but also increases the risk of injury.
Why it’s a problem:
- Using momentum cheats your biceps out of a full contraction.
- It puts unnecessary strain on your joints and back.
What to do instead: Focus on strict form. Use lighter weights if necessary, and maintain control throughout the movement. Slow, steady reps yield better results than jerky motions.
2. Reverse Curls
Reverse curls primarily target the brachialis, a muscle underneath the biceps, rather than the biceps themselves. While reverse curls have their place in arm training, they are not the best exercise if your goal is bicep size and definition. Many people also experience wrist discomfort during reverse curls due to the grip positioning.
Why it’s a problem:
- Limited bicep activation compared to other exercises.
- Awkward wrist positioning can lead to discomfort or injury.
What to do instead: Save reverse curls for specific brachialis-focused sessions, but rely on traditional curls for bigger biceps.
3. Standing Machine Biceps Curls
Machine-based bicep curls often lock you into an unnatural range of motion. While they might seem convenient, they reduce your ability to engage stabilizing muscles and limit the natural movement of your arms. As a result, the biceps aren’t worked as effectively as they would be with free weights.
Why it’s a problem:
- Fixed motion paths reduce muscle engagement.
- Machines don’t allow for individualized adjustments, which can strain your joints.
What to do instead: Replace machine curls with free-weight exercises like dumbbell or barbell curls for a greater range of motion and more effective muscle activation.
3 Best Bicep Exercises for Real Gains
Now that you know what to avoid, let’s focus on what works. These three bicep exercises are tried-and-true methods for building muscle and strength. Incorporate them into your routine to see significant improvements.
1. Barbell Curls (4 Sets x 10 Reps)
Barbell curls are the king of bicep exercises. This compound movement allows you to lift heavier weights than dumbbells, promoting maximum bicep activation. By using both arms simultaneously, you can focus on strength and hypertrophy.
Why it works:
- Engages both heads of the biceps (long head and short head) for balanced growth.
- Allows progressive overload by gradually increasing weight.
Form tips:
- Keep your elbows close to your torso.
- Avoid swinging or using momentum; isolate the biceps.
- Lower the bar slowly to maximize time under tension.
Pro tip: If you want to hit the long head more, use a slightly narrower grip. For more short-head activation, use a wider grip.
2. Dumbbell Hammer Curls (3 Sets x 12 Reps)
Hammer curls are an excellent addition to your bicep workout because they also target the brachialis muscle, giving your arms a thicker appearance. The neutral grip (palms facing each other) reduces wrist strain while allowing you to lift heavier weights.
Why it works:
- Strengthens the brachialis for a fuller-looking arm.
- Less strain on the wrist compared to reverse curls.
Form tips:
- Hold dumbbells with a neutral grip.
- Keep your elbows close to your torso, and lift the dumbbells straight up.
- Focus on controlling the weight during both the lifting and lowering phases.
Pro tip: Perform this exercise alternating between arms for better focus and a stronger mind-muscle connection.
3. Concentration Curls (2 Sets x 15 Reps)
Concentration curls are the ultimate isolation exercise for the biceps. By supporting your arm on your inner thigh, you eliminate momentum and force the biceps to do all the work. This is a great finishing exercise to fully exhaust the muscle and enhance the peak of your biceps.
Why it works:
- Isolates the biceps for maximum contraction.
- Improves mind-muscle connection, helping you feel each rep.
Form tips:
- Sit on a bench and rest your arm against the inside of your thigh.
- Curl the dumbbell slowly while keeping your upper arm stationary.
- Pause at the top of the movement for a full contraction.
Pro tip: Use lighter weights to focus on strict form and avoid swinging.
How to Structure Your Bicep Workout
For optimal gains, your bicep workout should combine heavy compound movements and focused isolation exercises. Here’s an example routine:
- Warm-Up
- Light dumbbell curls: 2 sets x 15 reps
- Dynamic stretches for the arms and shoulders.
- Workout
- Barbell Curls: 4 sets x 10 reps
- Dumbbell Hammer Curls: 3 sets x 12 reps
- Concentration Curls: 2 sets x 15 reps
- Cool Down
- Stretch your biceps and forearms to improve recovery and flexibility.
Key Takeaways
Choosing the right bicep exercises can make or break your arm training routine. Stop wasting time with ineffective movements like heavy dumbbell curls with bad form, reverse curls, and standing machine biceps curls. Instead, focus on proven exercises like barbell curls, dumbbell hammer curls, and concentration curls for real gains.
By incorporating these three best bicep exercises into your routine and prioritizing proper form, you’ll see noticeable improvements in size, strength, and definition. Remember, consistency and progressive overload are key to achieving your goals.
Final Thoughts
Don’t let bad habits or subpar exercises hold you back. Swap out the ineffective bicep exercises for these powerful alternatives, and your hard work will finally pay off. It’s time to make your bicep training count!
