Building bigger, fuller biceps isn’t magic — it’s selection, technique, and consistency. Below I walk through the exercises that science shows tend to produce the best biceps activation, those that are surprisingly effective despite being compound moves, and the common curls that are often overrated or misused. I cite primary EMG and training studies so you can see where recommendations come from, and finish with practical programming advice (sets, reps, tempo, and variations).
Quick summary (TL;DR)
Top evidence-backed choices: EZ/straight-bar barbell curls, dumbbell incline curls, hammer curls, and chin-ups/pulldowns (as a compound biceps builder). (pmc.ncbi.nlm.nih.gov)
Very effective but context-dependent: Concentration curls and cable curls — high EMG but limited transfer if used exclusively. (GQ)
Not “bad,” just overrated or misused: Preacher-only programming and endless partial reps — useful sometimes but often less effective than mixed approaches. (pmc.ncbi.nlm.nih.gov)
Programming tips: Combine compound (chin-ups) + heavy barbell/dumbbell curls + variation to hit long/short heads and brachialis, use full ROM most of the time, and include controlled eccentrics. (pmc.ncbi.nlm.nih.gov)
What the science measures and why it matters
Researchers commonly use electromyography (EMG) to measure how much a muscle is electrically activated during an exercise. Higher EMG often — but not always — suggests greater acute stimulus to the muscle, which can translate to more hypertrophy if combined with progressive overload, adequate volume, and nutrition. EMG is a helpful tool to rank exercises for activation, but it’s not the whole story: mechanical tension (load), range of motion (ROM), time under tension (tempo), and overall program design drive long-term growth too. For elbow flexors specifically, science also shows that shoulder position and forearm rotation (supination vs pronation) change which biceps head or accessory muscle (like brachialis and brachioradialis) is emphasized. (pmc.ncbi.nlm.nih.gov)
The best biceps exercises — what the evidence shows
1. EZ-bar / straight-bar barbell curl — best overall activation for many lifters
Multiple controlled EMG comparisons report that barbell curl variants (EZ or straight) produce strong overall biceps and brachioradialis activation across the ROM and can produce higher activation than some unilateral dumbbell versions. Because barbell curls allow you to load both arms simultaneously, they’re efficient for adding mechanical tension and progressive overload. If you’re chasing raw activation plus the ability to load heavy, the barbell curl is a cornerstone. (pmc.ncbi.nlm.nih.gov)
Practical cue: keep the torso upright, avoid excessive swinging, and use a controlled negative (about 2–4 seconds) to increase time under tension.
2. Incline dumbbell curl — hits the long head by lengthening the muscle
Positioning the shoulder behind the torso (incline bench) places the long head of the biceps under greater stretch at the start of the rep. EMG work comparing incline vs standard dumbbell curls shows similar overall activation patterns but suggests the incline position can bias the long head and provide a different length-tension stimulus — useful for fuller peak development. Use as part of your rotation to target the long head specifically. (pmc.ncbi.nlm.nih.gov)
Practical cue: do these with a slow, deliberate descent and don’t let momentum take over the start of the concentric.
3. Hammer curl — for thickness (brachialis and brachioradialis)
Hammer curls (neutral-grip) don’t supinate the forearm fully, so they shift load toward the brachialis and brachioradialis, which sit under/alongside the biceps and push the biceps up visually as they grow. Recent excitation studies confirm hammer curls strongly engage these elbow flexors. If you want sleeve-filling thickness and to raise the biceps off the arm, include hammer variations. (pmc.ncbi.nlm.nih.gov)
Practical cue: keep the wrist neutral, lead with the elbow, and avoid turning the wrist into a curl.
4. Chin-ups / underhand pulldowns — best compound pick
EMG studies and applied research show chin-ups generate substantial biceps activation — sometimes rivaling isolation curls — while also recruiting the lats and many upper-body muscles. For practical hypertrophy, chin-ups (or underhand lat pulldowns if you can’t yet do bodyweight chin-ups) are invaluable because they allow heavy loading, progressive overload, and functional strength gains that carry over to arm size. The literature comparing multi-joint to single-joint training also finds no consistent hypertrophy advantage to isolation-only approaches, so chin-ups are a smart primary exercise. (GQ)
Practical cue: use a controlled tempo and full ROM (chin over the bar or chest to bar on pulldowns) to maximize biceps and lat stimulus.
5. Cable curls (with different attachments) — steady tension, great for finishing
Cables keep near-constant tension across the ROM, and EMG work from ACE and other labs shows cable curls perform very well, especially as a finishing tool. Variations (rope, straight bar, one-arm cables) let you change the line of pull to emphasize different fibers and tackle weak points. (acefitness.org)
Practical cue: use pulley height to change emphasis (low pulleys for long-head bias; high pulleys for short-head emphasis) and avoid letting the weight stack slam down between reps.
Exercises that are surprisingly effective
Concentration curls: The ACE/industry EMG work and classic lab measures often rank the concentration curl near the top for peak biceps activation. They isolate the biceps well and can be a potent finisher. Use them sparingly to avoid overuse. (GQ)
Wide- vs narrow-grip curls: Grip width changes the brachialis and brachioradialis contribution; EZ bar narrow-grip variants sometimes show higher recruitment for the elbow flexors in EMG studies. (pmc.ncbi.nlm.nih.gov)
Exercises that are often overrated or misused (the “worst,” contextually)
Calling any exercise intrinsically “the worst” is risky — but some are commonly over-relied upon or used incorrectly:
Preacher-only programs (preacher curl overused)
Preacher curls fix the shoulder/elbow angle and reduce cheat, which can be good for isolation. However, some EMG work suggests that when used exclusively they may under-emphasize certain long-head positions compared to incline curls and barbell alternatives. Practically: preacher curls are great as part of a varied plan, not the only movement. (pmc.ncbi.nlm.nih.gov)
Endless partial reps or ego-loaded cheat curls
Short ROM partials or heavy swinging curls increase momentum and reduce time under tension for the target. While partials and cheat reps have a place (lockout strength, overload), they’re a poor choice when the goal is hypertrophy unless programmed intentionally. ROM studies show full or long ROM tends to produce equal or better size and strength outcomes overall. (journal.iusca.org)
“Isolation-only” programming without compounds
Relying only on cable and concentration curls while neglecting heavy compound movements (chin-ups, rows) limits overall loading potential and functional cross-transfer. Evidence comparing single-joint vs multi-joint training shows both can grow muscle, but mixing them is safest for maximum transfer and balance. (pmc.ncbi.nlm.nih.gov)
Mechanisms & practical coaching cues (science → reps/sets/tempo)
Mechanisms we care about: mechanical tension (heavier loads), metabolic stress, and sufficient volume across the week.
Sets & reps (evidence-applied):
Hypertrophy sweet spot: 6–20 weekly sets per muscle distributed across 2–3 sessions is commonly recommended by meta-analyses; for biceps specifically, 6–12+ weekly direct sets is a pragmatic starting point for most lifters, adjusted for recovery and training age. (Apply progressive overload.) (pmc.ncbi.nlm.nih.gov)
Rep ranges: Use 6–12 reps for heavier mechanical tension work (barbell/chin-ups), and 8–15 reps for cable/DB finishing and tempo work.
Tempo & eccentrics:
Controlled eccentrics (2–4s) increase time under tension and are supported by literature to enhance hypertrophy in many contexts; slower eccentrics can be used cyclically to target growth. (pmc.ncbi.nlm.nih.gov)
Range of motion:
Use full ROM for most reps, but include partials selectively (top-half lockout or bottom-half overload) to target sticking points — most ROM meta-analyses favor full/long ROM for size/strength, though partials have a place for variation and overload. (journal.iusca.org)
Head-specific hits:
To bias the long head: incline curls and movements with the shoulder extended (shoulder behind torso). (pmc.ncbi.nlm.nih.gov)
To bias the short head: curls performed with shoulder flexed or with a wide cable/bar line of pull (high-pulley). (PubMed)
Putting it together — sample “evidence-based” biceps session
Chin-ups (weighted if possible) — 3 sets × 5–8 reps (heavy, compound). Progress with weight or reps. (GQ)
EZ-bar barbell curls — 3–4 sets × 6–10 reps (strict form, 2–3s eccentric). (pmc.ncbi.nlm.nih.gov)
Incline dumbbell curls — 3 sets × 8–12 reps (long-head bias). (pmc.ncbi.nlm.nih.gov)
Hammer curls (rope or DB) — 2–3 sets × 8–12 reps (thickness/brachialis). (pmc.ncbi.nlm.nih.gov)
Cable concentration or single-arm cable curls — 2 sets × 10–15 reps as a finisher (constant tension). (acefitness.org)
Adjust weekly sets based on recovery; beginners can start lower and progress volume over months.
The bottom line
Use science, but be practical. EMG studies tell you which exercises light up the biceps acutely — EZ/straight-bar curls, incline curls, hammer curls, concentration and cable curls all show strong activation in different ways — but long-term growth requires progressive overload, sufficient volume, and recovery. (pmc.ncbi.nlm.nih.gov)
Mix compound + isolation. Chin-ups or underhand pulldowns give heavy loading and transfer; pair them with barbell/dumbbell curls and a hammer or cable variant to hit different muscles and angles. (pmc.ncbi.nlm.nih.gov)
Avoid dogma. No single “best” exercise guarantees growth; rotate movements, prioritize technique, and use tempo (especially controlled eccentrics) and full ROM most of the time. (pmc.ncbi.nlm.nih.gov)
Scientific sources used (selected primary studies & reviews)
Below are the main scientific sources and applied reviews referenced in the article.
Marcolin, G., et al. (2018). “Differences in electromyographic activity of biceps brachii…” — Comparison of curl variants; found EZ bar effective for overall EMG activity. (pmc.ncbi.nlm.nih.gov)
Oliveira, L.F., et al. (2009). “Effect of the shoulder position on the biceps brachii EMG in different dumbbell curls.” — Demonstrates how incline vs standard curls change long-head contribution. (pmc.ncbi.nlm.nih.gov)
Coratella, G., et al. (2023). “Biceps brachii and brachioradialis excitation in different forearm positions.” — Shows greater excitation with supination and confirms hammer curl roles. (pmc.ncbi.nlm.nih.gov)
Jarrett, C.D., et al. (2012). “Anatomic and biomechanical analysis of the short and long heads of the biceps.” — Biomechanical rationale for head-specific function. (PubMed)
Gentil, P., et al. (2015). “Single vs. Multi-Joint Resistance Exercises: Effects on Muscle Strength and Hypertrophy.” — Demonstrates similar hypertrophy outcomes between SJ and MJ when volume is equated. (pmc.ncbi.nlm.nih.gov)
ACE (American Council on Exercise) commissioned EMG study / industry summaries (2014) — Found high activation in concentration curls and strong performance of chin-ups among common exercises. (Summarized in ACE and industry coverage.) (acefitness.org)
Pedrosa, G.F., et al. (2022). “Partial Vs Full Range of Motion Resistance Training” — ROM effects on hypertrophy/strength outcomes. (PubMed)
Azevedo, P.H.S.M., et al. (2021). “Effect of different eccentric tempos on hypertrophy and strength” — Evidence on eccentric tempo and hypertrophy benefits. (pmc.ncbi.nlm.nih.gov)
Perot, C., et al. (1996). “Relative contributions of the long and short heads of the biceps” — Classic EMG/functional study on head contributions during elbow torque. (sciencedirect.com)
Korakakis, A.A., et al. (2023). “Optimizing Resistance Training Technique to Maximize…” — Review discussing tempo, range, and eccentric influences for arms and other muscles. (mdpi.com)