Home » Top Ranked Biceps Exercises: Best to Worst

Top Ranked Biceps Exercises: Best to Worst

by Gym Slacker

Biceps Exercises Ranked (BEST TO WORST!)

Discover the Most Effective Biceps Exercises for Building Big Arms

When it comes to building bigger biceps, there are plenty of exercises to choose from. But which ones should you focus on to get the best results? In this article, we’ll rank the most popular biceps exercises from worst to best, helping you determine which ones to include in your workout routine.

The Worst Biceps Exercises

1. Concentration Curls: Starting off our list is the concentration curl. While it may be a staple in many workouts, this exercise is considered non-athletic and doesn’t engage your entire body.

2. Reverse Curls: While the reverse curl is a great movement, it doesn’t specifically target the biceps. Instead, it focuses on the brachioradialis muscle.

3. Biceps Pushup: As the name suggests, the biceps pushup doesn’t effectively engage your biceps. It’s better to skip this exercise if you want bigger arms.

The Better Biceps Exercises

4. Inverted Chin Curls: This bodyweight exercise is a solid option for training your biceps. However, it can be challenging to overload without adding additional weight.

5. Zottman Curls: Zottman curls allow your biceps to perform their main function, which is elbow flexion. Keep in mind that this exercise doesn’t provide enough eccentric overload on your biceps.

6. Preacher Curls: While preacher curls may give you a sense of security with their braced elbow position, be cautious of adding too much weight to avoid risking injury.

7. Cable Curls: Cable curls provide a good contraction for your biceps at the top of the movement. However, tension on the biceps is lost at the bottom due to the line of force alignment.

Even Better Biceps Exercises

8. Spider Curls: Spider curls are fantastic for developing a mind-muscle connection and engaging your biceps fully in their contracted state. They also offer freedom of movement.

9. Drag Curls: Targeting the long head of the biceps, drag curls allow for a greater stretch by positioning your elbows behind your body.

10. Cable Flex Curls (Lip Buster Curls): This variation of cable curls involves getting the shoulder into flexion, supporting the secondary function of the biceps.

11. Waiter Curls: Waiter curls allow for peak contraction of the biceps by keeping your wrists extended throughout the exercise.

Almost the Best Biceps Exercises

12. Incline Dumbbell (DB) Curls: Incline DB curls are great for stretching your biceps and hitting them from a different angle. This exercise is highly effective for maximizing growth.

13. Chinups: Chinups are an excellent bodyweight exercise that delivers significant results for your biceps. They are easily accessible with a simple pullup bar.

14. Barbell Curls: Barbell curls offer versatility as they can be loaded, progressively overloaded, and performed strictly or with a bit of cheat. Both options provide different benefits for building big biceps.

The Best Biceps Exercise

15. Alternating Standing DB Curls: This exercise tops the list due to its effectiveness and versatility. You can add external rotation and even incorporate resistance bands for variation. It allows for maximum load under supination and benefits both the biceps and shoulders.


Building bigger biceps requires a focused approach to exercise selection. By incorporating the best biceps exercises into your workout routine, you’ll be well on your way to achieving your goal. Remember, consistency and proper form are key to seeing results. So, choose your exercises wisely and start pumping up those biceps for impressive gains!

To access a step-by-step workout program designed with scientific precision, visit athleanx.com and use the program selector tool to find the plan that aligns with your goals. Don’t forget to subscribe to our YouTube channel for more informative and fun videos on building bigger biceps and effective workout routines. Get ready to level up your arm game and turn heads with your sculpted biceps!

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ATHLEAN-X™ June 18, 2023 - 2:09 pm

If you want big arms, you need to train your triceps along with your biceps. Here is a 22 day arm workout that is guaranteed to deliver – https://youtu.be/6QgR6Tjle7g

RamboK221 June 18, 2023 - 2:09 pm

Lol how does he pop both his biceps at the same time when at the bottom of the lift. I feel like you almost have to try for that

Anuj Dubey June 18, 2023 - 2:09 pm

Thanks Jeff! No more preacher curls for me.

Popshocks June 18, 2023 - 2:09 pm

You are big Lewandowski

Rockgamer 823 June 18, 2023 - 2:09 pm


Rayndo Varian June 18, 2023 - 2:09 pm

Thankyou verymuch Siiirr

Anfuny June 18, 2023 - 2:09 pm

Where would you rank hammer curls?

M June 18, 2023 - 2:09 pm

Cable curls do it for me. I feel the most pump and gainz

Rd owg June 18, 2023 - 2:09 pm

It's always great when you can actually see which muscle is supposed to be activated in a workout

These videos are helping me much more than I imagined

zUltra June 18, 2023 - 2:09 pm

Well at least I know I'm doing something right

Michael McCay June 18, 2023 - 2:09 pm

did that guy rip both of his biceps on that preacher curl? holy shit

Jaro Skwaro June 18, 2023 - 2:09 pm

thanks a lot for the heads-up. still i was not prepared 🙂

Adam Thompson June 18, 2023 - 2:09 pm

Oops. I just did concentration curls.

Dies, das June 18, 2023 - 2:09 pm

In my honest opionion 1st and 2nd place are the most biceps exercise I dont like lol prefer tbe other better

Alex Lopez June 18, 2023 - 2:09 pm

Thank you for this! ♥️

Jeff June 18, 2023 - 2:09 pm

Maybe I missed something – but why is the title Best to Worst THEN START OFF WITH THE WORST. I mean, I agree, but the title makes no sense lol

Tomillo June 18, 2023 - 2:09 pm

Jeff you are the king of biceps, you helped me to develop good biceps with one particular workout of yours, with a good peak and now its one of the most developed parts of my body, the drag curl and some others exercises gave me nostalgia of the workout 😢

Reza G June 18, 2023 - 2:09 pm

errrmmmm….i'm surprised by your top choice because you did point out in a previous video that alternating curls weren't as effective as simultaneous curls – https://youtu.be/yTWO2th-RIY

G C June 18, 2023 - 2:09 pm

Came specifically to see how alternating db curls would be rated. Very not disappointed 🙂

ElMidas June 18, 2023 - 2:09 pm

good videos but this guys choice of colors make me furious. clearly red, yellow, green, blue would have been the right choice.

danderson6290 June 18, 2023 - 2:09 pm

What about hammer curls?


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