7 High Impact Exercises for Bigger Biceps
Developing bigger, stronger biceps requires more than just high-volume training. The key lies in selecting exercises that maximise muscle activation, engage different movement patterns, and optimise mechanical tension.
Scientific evidence suggests that muscle hypertrophy is best achieved through a combination of progressive overload, varied resistance angles, and strategic loading (Schoenfeld, 2010). The following seven high-impact exercises are backed by research and proven to promote biceps growth.
1. Barbell Bicep Curl
The barbell bicep curl remains one of the most effective exercises for building bicep mass. This movement allows for maximal overload, facilitating greater recruitment of the biceps brachii. A study by Oliveira et al. (2009) found that barbell curls elicit higher muscle activation compared to dumbbell curls due to the bilateral load distribution. To maximise hypertrophy, employ a controlled eccentric phase, which has been shown to enhance muscle growth (Schoenfeld et al., 2017).
2. Dumbbell Supinated Curl
The supinated (palms-up) grip on dumbbells targets the biceps more effectively than a neutral or pronated grip. Research by Akagi et al. (2016) indicates that supinated curls generate higher biceps brachii activation compared to hammer curls. Additionally, dumbbells allow for a greater range of motion, engaging stabilising muscles and improving symmetry between the arms.
3. Concentration Curl
Concentration curls isolate the biceps by minimising involvement of the deltoids and forearms. A study by Boeckh-Behrens and Buskies (2000) concluded that concentration curls produce the highest electromyographic (EMG) activation among common biceps exercises. This makes it particularly effective for peak contraction and hypertrophy. Slow, controlled reps should be prioritised to increase time under tension.
