How to build bigger biceps: The 5 key moves

Bicep routine now showing results? Here are five must-do moves to get sleeve-busting arms from Charles Poliquin

There are dozens of biceps exercises. The trouble is, unless you’re involved in this business full-time, you tend to adopt a few exercises and do them over and over again to the exclusion of all others. 

This is simply a list of five of my favourites. Obviously, many of them will be familiar to you. However, you may want to read the descriptions anyway because you might discover a new way to do that particular movement or you might find that you’ve been doing it incorrectly.

One-arm dumbbell preacher curl

Most biceps exercises require some assistance and stabilisation work by other muscle groups, but the preacher bench was designed to isolate the biceps. Most gyms have standing and sitting preacher benches. I prefer the seated version because it minimises cheating. 

Sit on the bench with one arm fully extended. Use your free hand to lock your triceps in position. As you curl the weight, keep your neck aligned by looking straight ahead. You want to keep tension on the muscle throughout each rep, so don’t curl the weight up until your forearm touches your biceps, but make sure you do lower the weight all the way back to the start.

Incline dumbbell curl

This is a simple, common exercise and the most effective for isolating the long head of the biceps, but I see it done incorrectly time and again. 

Recline on an incline bench with a dumbbell in each hand and your arms fully stretched out. Curl the dumbbells up together while keeping your elbows still, at least through the first 90

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