Biceps

Learn about the heaviest curl ever performed by a human.

Learn how much weight you should be able to curl with barbells and dumbbells.

Learn how performing bicep curls with 10 pound weights can lead to new muscle growth.

Learn how to make 15 pound dumbbell curls challenging enough to build your biceps.

Learn if a 135 lb barbell curl is a good amount of weight to be lifting.

Learn whether or not it’s humanly possible to perform a 150 pound dumbbell curl.

Is curling 10 kg challenging enough to build your biceps?

Is performing 50 lb dumbbell curls an impressive feat of strength?

Are you strong if you can do 40 lb dumbbell curls for reps?

Is curling 30 pounds good for a weight lifter?

Are you strong if you can perform 45 lb dumbbell curls for reps?

Learn if a 60 pound dumbbell curl is good for a natural lifter.

How strong are you if you can curl 70 pound dumbbells for reps?

Is dumbbell curling 25 lbs challenging enough to build your biceps?

Learn how to make bicep gains with 20 lb dumbbell curls.

Learn what it takes for a natural lifter to perform a 200 pound bicep curl.

Learn the kind of strength that it takes to perform a 300 lb curl for reps.

Learn how much muscle mass you can build with 20 kg bicep curls.

Learn the kind of strength that’s required to perform a 30 kg bicep curl with a barbell and with dumbbells.

Learn what kind of strength and muscularity you need to bicep curl 40 kg and 45 kg.

Learn if a 50 kg bicep curl is an impressive feat of strength for natural lifters.

How strong are you if you can bicep curl 60 kg?

How impressive is an 80 pound bicep curl for a natural lifter?

Is a 90 lb barbell curl enough to build your biceps?

Is curling 100 pound dumbbells realistic for natural lifters?

Discover the kind of lifters that are capable of performing a 70 kg bicep curl.

Discover the elite group of lifters who managed to perform a 100 kg bicep curl.

Learn what the science has to say about the average arm size in males and females.

Find out what it takes to build 25 inch biceps.

Here are 3 pairs of eye-popping 26 inch biceps.

Learn how one weight lifter built his 27 inch biceps.

Learn the ugly truth behind these bodybuilder’s 28 inch biceps.

Meet the middle-aged Brazilian man with colossal 29 inch biceps.

Meet the bodybuilders with 30 inch arms.

Your eyes won’t believe this man’s record-breaking 31 inch biceps.

Learn why building 40 inch biceps is completely impossible.

Learn why it’s absolutely impossible to get 50 inch biceps (and why you shouldn’t try).

Find out if your 16 inch biceps are big for your height and build.

Learn whether having 15 inch arms is good or bad for a natural lifter.

Learn if 14 inch arms and 14.5 inch arms are big for your height and build.

Discover whether your 13 inch arms are big, small, or just plain average.

Learn if your 12 inch arms are a normal, healthy size for your height.

Should you be worried about your small, 10 inch arms?

Should you be concerned about your 11 inch arms?

Do these 3 bicep case studies prove that you can get 18 inch arms naturally?

Are 17 inch arms big for a natural lifter? Hint: It depends on your height and body fat level.

Is it bad to only have 9 inch arms?

Learn if 6 inch, 7 inch, and 8 inch arms are normal for your age, height, and build.

Here’s what it really takes for natural lifters to build 19 inch arms.

Learn what it really takes to get 20 inch biceps as a natural lifter.

Can natural lifters really get 21 inch arms?

Discover if you have the genetics to build 22 inch biceps.

Who in the world has 23 inch arms?

Here are 3 mass monsters who built colossal 24 inch biceps.

Discover if anyone has ever built 32 inch biceps.

Here are the bodybuilders with the largest biceps ever recorded.

Here are 10 women with huge biceps that you won’t forget in a hurry.

Whether you train at home or in the gym, these killer back and bicep workouts will build slabs of mass.

You can perform these bicep workouts without weights or gym equipment and from virtually any location.

These 12 bodyweight bicep exercises are a brilliant addition to any muscle-building calisthenics workout.

Add these short head bicep exercises to your inner bicep workouts and watch your arms grow.

These long head bicep exercises will drastically improve your upper arm aesthetics.

We reveal the best dumbbell bicep exercises for mass after trying more than 75 different free weight drills.

We reveal the most unique bicep exercises that you’ve probably never even heard of.

We tried over 150 movements to find the best exercise for bicep peak development. Here are the results…

Blast your bis and thigs with these trainer-made leg and arm workouts.

Can your biceps handle our superset workouts?

Can you really work your lower biceps? Biomechanics and physiology research says that you can.

This high-volume shoulder back and bicep workout is ideal for hypertrophy training.

These isometric bicep exercises will seriously challenge your static strength.

Get toned and strong with this Total Gym bicep workout

Broaden your v-taper and strengthen your core with this 9-exercise back biceps and abs workout.

After trying over 100 different movements, here are the 12 best bicep exercises for women to tone up.

Here is the most effective back and bicep workout for women who want to tone.

Are your biceps tough enough to handle chain curls?

Have you tried these 4 kneeling curl to press variations yet?

You can easily do these bicep workouts at home with limited time and minimal equipment.

Blast your biceps and build your back with these 3 muscle-building pull workouts.

Build bulging bis and a chiseled chest with these mass-gaining exercises and workouts.

Sculpt your shoulders and build your biceps with these intense delt and bis workouts.

Provoke new bicep growth in just half an hour with this intense 30-minute workout.

Save time and blast your biceps with this quick 4-move workout.

We tried over 50 different bicep curl variations and this is what we found.

Our fast-paced bicep circuit will leave your bis pumped and primed for growth.

Enjoy the best bicep pump of your life with this 20-set workout.

These advanced bicep exercises will get your arms growing again.

Learn how to get defined biceps the right way by performing these proven exercises.

3 simple bicep workouts for beginners to build muscle (and a big list of exercises).

Go high rep or go home with these 2 bicep blasting workouts.

These mass building bicep workouts will add serious size to your upper arms.

Learn why kettlebells are king when it comes to building a bigger brachialis.

The ultimate guide to mastering this underrated behind the body curl variation.

Pronate your grip and watch your arms grow.

Give your legs a rest for more bicep growth.

Hit your bis from every angle with these intense cable bicep workouts.

Which one is the most effective for building your biceps?

Supercharge your bicep growth with these 5 cable curl substitutes.

Which one is the best for bicep growth?

Can your biceps handle these constant tension spider curls?

Here are 3 awesome advantages of cable Zottman curls.

Find out how this wrist-friendly curl variation builds better biceps.

Learn the pros and cons of using a wide grip for cable curls.

Includes 3 bicep building benefits and 2 alternate exercises to try.

Get wider arms with narrow grip cable curls.

Discover the 3 brilliant benefits of resistance band curls.

Here’s our list of the top 7 barbell bicep exercises after trying more than 20.

We reveal the 5 best TRX bicep exercises for muscle growth.

Includes more than 7 kettlebell curl variations for you to check out.

Blast your brachioradialis—not your wrists—with the reverse EZ bar curl.

Don’t make these 4 Smith machine drag curl mistakes if you want to build your biceps.

Here are 2 massive advantages to doing seated Zottman curls.

Here are 4 standing dumbbell reverse curl pros and cons that you need to know about.

Put a suspension trainer spin on this old-school arm exercise.

This is the brachioradialis-builder that no one’s doing.

Includes 10 variations of reverse grip bicep curls that you can try today.

Build your brachioradialis and brachialis with nothing but a weight plate.

The ultimate A-Z guide to Zottman curls.

Say goodbye to muscle imbalances with single arm spider curls.

Here are 3 pros and cons of doing kettlebell spider curls.

Here are 3 arm-building advantages of doing reverse drag curls.

Learn the pros and cons of doing incline kettlebell curls for your biceps.

Minimize muscular imbalances with the one arm reverse curl.

Take a seat for better biceps and brachioradialis isolation.

Learn how to do cable hammer curls with the perfect muscle-building form.

Learn how to do straight bar cable curls with the optimal bicep-building form.

Stimulate new growth with this old-school bicep exercise.

Learn how the bicep-blasting overhead cable curl can provide Herculean gains.

Includes 3 cable concentration curl variations to get your biceps growing.

Put a cable twist on this popular dumbbell exercise for faster bicep growth.

How effective are seated barbell curls for building the biceps?

Hit your biceps from every angle with these 5 plate curl variations.

This exercise will fix your lagging inner biceps.

Get a trainer’s take on the effectiveness of the prone incline curl.

Here are the 3 pros and cons of doing incline alternating dumbbell curls for your biceps.

Discover the 3 bicep-building benefits of dumbbell concentration curls.

Get a trainer’s take on kettlebell concentration curls.

Learn the pros and cons of doing barbell concentration curls for your biceps.

Can your arms handle kettlebell crush curls?

Single arm barbell curls will let you see how strong your biceps really are.

Add mass to your upper arms with wide grip barbell curls.

Are your biceps tough enough for TRX curls?

Learn the truth about lying dumbbell curls.

Includes 4 pros and cons of decline curls that every lifter should consider.

Learn why the seated dumbbell bicep curl is one of the all-time great arm builders.

Learn how to do the seated and standing dumbbell alternating curl with the optimal form.

Discover the proper way to do curls for optimal bicep development.

Isolate your brachialis and brachioradialis with overhand concentration curls.

Build your brachialis and brachioradialis with nothing but a suspension trainer.

Try these 3 resistance band incline curl variations to build your biceps.

If you have a resistance band, you can do concentration curls almost anywhere.

Brace your arm against the preacher pad for better biceps and brachioradialis isolation.

Overhand kettlebell curls will blast your brachialis and brachioradialis.

Do negative curls for positive biceps gains.

Inverted curls: No weights required, effort compulsory

Learn why the lateral bicep curl is a suboptimal exercise.

Hit your biceps from every angle with in and out curls.

Torch your fat and blast your biceps with the squat curl press.

Build your balance and biceps simultaneously with this challenging OHP-curl combo.

Get explosive with barbell power curls.

Here are 3 reasons why every lifter should do inner bicep curls.

Discover the benefits of doing isometric curls for your biceps.

Can your biceps handle the 21s exercise?

Sculpt symmetrical biceps in record time with the one arm dumbbell curl.

Shred fat and sculpt muscle with the full-body dead curl press.

No weights, no problem. Doorway curls to the rescue.

Sculpt your bis and thighs with this intense compound movement.

Don’t fear the name; fear the bicep lactic acid.

Learn how this scientifically optimal curl can beef up your biceps.

Find out how to hammer curl for maximum bicep, brachioradialis, and brachialis development.

We pit hammer curls against biceps curls to find out which is best for muscle growth and strength development.

Discover the key differences between reverse curls and hammer curls and learn which is best for muscle growth.

Learn the differences between Zottman curls and hammer curls and how they affect your gains.

Learn how doing hammer curls in a lying position could open the door to new muscle growth.

Challenge your biceps and brachioradialis with this tricky hammer curl variation.

Learn how this suspension trainer hammer curl can build your biceps from practically anywhere.

Here are the benefits and drawbacks of doing the spider hammer curl for your biceps and brachioradialis.

Learn the pros and cons of this dubious one-leg exercise.

Training at home? Check out the 4 types of banded hammer curls for building your biceps anywhere.

Double your bicep stimulation with the straightforward single arm hammer curl.

Blast your biceps and brachioradialis with this unique hammer curl variation.

The incline bench is your best friend when it comes to beefing up your biceps and brachioradialis.

Take a seat for better brachioradialis and brachialis isolation.

Learn how switching to the dumbbell side curl can level up your biceps long head.

Combine the hammer curl with the overhead press to burn more calories and save gym time.

Pump up your biceps with this unique hammer curl variation.

The complete guide to Hammer Strength preacher curls.

Discover the 5 advantages and disadvantages of doing kettlebell preacher curls.

Our preacher curls vs standing curls comparison sheds some much-needed light on the differences between these two popular arm exercises.

Our spider curl vs preacher curl comparison gets to the heart of the differences between these two famous arm exercises.

See which exercise is most effective and learn whether you should do both.

Our preacher vs concentration curl comparison sets the record straight on the differences between these two popular arm exercises.

A personal trainer reveals the top 5 preacher curl substitutes that you can do without a bench.

The ultimate guide to sissy curls.

Build your biceps while sparing your wrists by doing cambered bar curls.

Challenge your biceps with these 3 resistance band preacher curl variations.

Are you making these 3 wide-grip preacher curl mistakes?

Learn the key differences between these two popular bicep-building exercises.

Are you making these 3 alternating preacher curl mistakes?

Learn how to intensify your preacher curls by doing them with cables.

Learn whether you should do your preacher curls standing up or sitting down for the fastest bicep growth.

Learn the pros and cons of using the straight bar for your preacher curls.

Learn how to do one arm preacher curls with the optimal bicep-building technique.

Are you making these 3 close grip preacher curl mistakes?

Discover the 4 pros and cons of reverse preacher curls.

Should you do Zottman curls on a preacher bench?

Our in-depth EZ bar vs barbell discussion will help you select the right bar for your curls.

Learn how standing up and sitting down during curls works your biceps differently.

These 3 test-backed training tips will help you get the most from standing barbell bicep curls.

We reveal the top 7 resistance band bicep exercises after trying more than 15.

Master the EZ bar biceps curl with our detailed guide to the proper form and the mistakes to avoid.

Discover the differences between kettlebell curls and dumbbell curls, then learn which one is right for you.

The barbell vs dumbbell curl debate that every weight lifter needs to read.

Personal trainers reveal the top 7 kettlebell bicep exercises for building muscle.

We break down the key differences between these two proven arm-building exercises.

The complete guide to barbell drag curls and their benefits.

A strength coach reveals the top 5 spider curl replacements for blasting your biceps.

Build more mass with these 5 proven barbell curl alternatives.

Learn the key differences between these two opposite exercises.

Have you tried these 3 reverse spider curl variations yet?

Spare your wrists and blast your biceps with EZ bar spider curls.

Learn the 6 pros and cons of doing straight bar spider curls.

Everything you’ve ever wanted to know about the dumbbell spider curl exercise.

Have you tried these 5 Scott curl variations yet?

Here are 4 clever ways to do spider curls with resistance bands.

Here are 3 advantages of doing resistance band drag curls.

Learn how to do a Zottman curl with resistance bands using the optimal form.

Intensify your bicep contraction with the concentration hammer curl.

Isolate your biceps and add mass faster with EZ bar preacher curls.

Can your biceps handle this challenging spider curl variation?

Discover the 4 pros and cons of doing Zottman curls with kettlebells.

Blast your biceps, not your wrists, with the wide grip EZ bar curl.

Learn how to pump up your brachialis and brachioradialis with a simple set of bands.

Intensify this old-school bicep builder by using cables.

Beef up your biceps with this underrated machine curl variation.

Widen your biceps with narrow grip barbell curls.

Discover the 4 dumbbell drag curl pros and cons that you need to consider.

Make your arms stand out with this unconventional bicep-builder.

Learn how performing unilateral cable curls could beef up your biceps.

Do wide dumbbell curls widen your arms?

A comprehensive guide to narrow grip EZ bar curls.

Take this popular burnout exercise to the next level with these 4 test-backed training tips.

Learn how these opposing grip widths affect your bicep activation.

Here are 3 brilliant benefits of the incline bench bicep curl.

Switch up your hammer curl rhythm for faster arm development.

Learn how ditching the dumbbells could help you to gain bicep and brachioradialis strength faster.

Includes 3 additional lunge curl variations to challenge your biceps and legs.

Intensify the peak contraction by putting a twist on your supinated bicep curls.

Enrich your biceps growth with no money curls.

Learn why medicine ball curls are just what the muscle doctor ordered.

Learn why eccentric curls are a hidden hypertrophy gem.

Build your biceps and balance with exercise ball curls.

Friends don’t let friends skip buddy curls.

Build powerful biceps with Jim Stoppani’s explosive curl throw.

Avoid these 3 bicep blunders to get the most from Smith machine curls.

Learn if towel curls provide enough resistance to build your biceps.

Are you disciplined enough to do wall curls?

Do this old-school powerlifting curl to test your true bicep strength.

Are you wasting your time with dumbbell high curls?

Strengthen your legs and tone your biceps with the squat curl.

Unleash your inner Arnie to cheat your way to faster bicep growth.

Was Dave Draper right about forehead curls?

Can your arms handle this bicep-burning drill?

Learn if half curls will really halve your muscle growth.

Sculpt your shoulders and blast your biceps with the barbell curl and press.

Build a powerful upper body with the bicep curl to overhead press.