The Road To Bicep Beast Mode: 11 Best Bicep Exercises For Mass

Are you looking for the best bicep exercises to help build your arms?

Have you been searching high and low for an effective arm routine that will quickly give you those impressive guns? Well, look no further.

This blog post will be packed with information on the top exercises to add into your daily workout regimen in order to get the most out of every rep.

From classic favorites like barbell curls and hammer curls, to more unique moves such as spiked push-ups and cable rope overhead extensions—we have all the right tips and tricks so you can get that oversized arm size faster than ever before.

So, if you're ready to take your biceps from average sized pipes...to bulging cannons! Then let's get into these awesome bicep exercises for mass:

Best Bicep Exercises For Mass

Following are the expert-recommended bicep workouts for mass for building insane arms:

1. Gripzilla Tornado

If you're looking to add excitement and uniqueness to your home biceps workouts, give the Gripzilla Tornado a shot for the opportunity to achieve impressive forearm gains.

This biceps exercise for mass offers a range of arm-engaging movements that you won't find in conventional workouts, making it a standout choice for targeted arm and forearm development.

Step-By-Step Guide

• Hold the Gripzilla Tornado firmly in your hands.
• Position the roller at the bottom.
• Set the adjustable resistance to a suitable level for your strength.
• Stand upright with proper posture and feet shoulder-width apart.
• Extend your arms in front of you, keeping them parallel to the floor.
• Start the movement by curling the Gripzilla Tornado upward towards your body.
• Flex your wrists and contract your forearm muscles.
• Maintain a controlled and deliberate motion, avoiding jerking or sudden movements.
• Continue curling until the Gripzilla Tornado reaches chest level, fully contracting your forearm muscles.
• Hold this position briefly to emphasize tension on your forearms.
• Slowly reverse the motion by gradually uncurling your wrists.
• Lower the Gripzilla Tornado back to the starting position.

2. Gripzilla Twister

Make use Gripzilla Twister exercise to discover an exceptional and active way to fortify your biceps and arm strength. 

This arm workout for men involves the unwinding and rewinding of the spinning weight, effectively targeting both forearm muscle groups—flexors and extensors—resulting in a well-rounded forearm workout.

Step-By-Step Guide

• Hold the Gripzilla Twister with both hands, palms facing each other.
• Add weight to the twister as needed.
• Start the movement by allowing the spinning weight to naturally unwind.
• Twist your wrists outward to initiate this motion.
• After unwinding, engage your wrists in an inward twist to wind the weight back up.
• Aim to complete 3 sets of 10-15 repetitions for this twisting exercise.
• Gradually increase resistance as you progress for optimal results.

3. Barbell or EZ-Bar Curl

The barbell or EZ-bar curl is a classic bicep exercise that primarily targets the biceps brachii. It helps in building both the short and long heads of the biceps. This exercise allows for heavy lifting, promoting muscle growth and strength.

Additionally, it engages the forearms and stabilizing muscles, contributing to overall upper body development.

Step-By-Step Guide

• Stand up straight with your feet shoulder-width apart.
• Grasp the barbell or EZ-bar with an underhand grip, hands slightly wider than shoulder-width apart.
• Keep your back straight, shoulders relaxed, and core engaged.
• Start with your arms fully extended, hanging at your sides.
• Exhale and slowly curl the barbell towards your chest while keeping your upper arms stationary.
• Contract your biceps at the top of the movement, then inhale and lower the barbell back to the starting position.
• Perform the desired number of repetitions.

4. Preacher Curl

Preacher curls are excellent for isolating the biceps and reducing the involvement of other muscle groups.

By focusing on the biceps' peak, this exercise helps create a well-rounded and aesthetically pleasing bicep shape.

It also minimizes cheating or swinging during the movement, ensuring a controlled and effective workout.

Step-By-Step Guide

• Sit at a preacher bench with your chest against the inclined pad and your arms extended over it, holding a barbell or dumbbell with an underhand grip.
• Keep your feet flat on the floor.
• Slowly curl the weight up towards your shoulders, exhaling as you lift.
• Contract your biceps at the top of the movement, then inhale and lower the weight back down, extending your arms fully.
• Perform the desired number of repetitions.

5. Inverted Row

While inverted rows primarily target the back muscles, they also engage the biceps as secondary muscles.

This at-home bicep exercise helps in developing bicep strength and endurance while simultaneously improving back and shoulder stability.

It's a great choice for those looking to work multiple muscle groups in one movement.

Step-By-Step Guide

• Set up a barbell or a TRX suspension trainer at waist height.
• Lie underneath the bar or straps, facing upward, and grasp it with an overhand grip, hands slightly wider than shoulder-width apart.
• Hang from the bar or straps with your body in a straight line.
• Pull your chest up toward the bar or straps, squeezing your shoulder blades together as you bend your elbows.
• Lower your chest back down to the starting position, keeping your body straight.
• Perform the desired number of repetitions.

6. Cable Curl

Cable curls offer constant tension on the biceps due to the cable's resistance curve. This helps stimulate muscle growth and strength effectively.

The cable machine allows for various grip attachments, allowing you to target different parts of the biceps for a well-rounded development. It also enhances muscle endurance.

Step-By-Step Guide

• Attach a straight bar or rope attachment to a cable machine.
• Stand facing the machine, grasp the attachment with an underhand grip, and step back a few feet.
• Keep your elbows close to your sides and curl the attachment up toward your chest.
• Contract your biceps at the top of the movement, then slowly release the weight back to the starting position.
• Perform the desired number of repetitions.

7. TRX Suspension Curl

TRX suspension curls are a versatile bodyweight exercise that challenges the biceps by using your body weight as resistance.

This exercise improves bicep strength, stability, and control. It's particularly useful for individuals who prefer functional training and can be easily modified for various fitness levels.

Step-By-Step Guide

• Adjust the TRX straps to the desired length, typically at waist height.
• Hold one strap in each hand and lean back, keeping your body straight.
• Curl your body upward by bending your arms at the elbows.
• Contract your biceps at the top of the movement, then slowly lower your body back to the starting position.
• Perform the desired number of repetitions.

Bicep Workout At Home For Mass

If you are eager to build your arms without leaving your place, we have got you covered with these at-home bicep exercises for mass:

8. Hand Grippers

Hand grippers are essential for enhancing biceps, arm, hand and finger strength.

They are particularly valuable for athletes involved in sports like rock climbing, martial arts, and racquet sports.

Step-By-Step Guide

• Hold the hand gripper in one hand with your fingers on one side and your thumb on the other.
• Squeeze the gripper as hard as you can while keeping your wrist and forearm steady.
• Hold the squeeze for a few seconds.
• Release the tension and repeat for the recommended number of repetitions.
• Switch to the other hand and repeat the process.

9. Zottman Curl

Zottman curls provide a unique twist to traditional bicep curls by engaging both the biceps and forearms effectively.

The supination (palms up) and pronation (palms down) of the wrists during the exercise work different parts of the arm, resulting in well-rounded arm development.

This bicep workout for mass with dumbbell can help in improving grip strength and forearm aesthetics.

Step-By-Step Guide

• Stand up straight with a dumbbell in each hand, palms facing your thighs.
• Curl the dumbbells up toward your shoulders while keeping your palms facing up.
• At the top of the movement, rotate your wrists so that your palms are facing down.
• Slowly lower the dumbbells back to the starting position with your palms facing down.
• Perform the desired number of repetitions.

10. Spiked Push-Ups

Spiked push-ups are a no-equipment compound bicep exercise that engages the chest, triceps, and biceps simultaneously.

While they primarily target the chest, the biceps play a crucial role in assisting during the pushing phase.

These push-ups are an excellent way to incorporate bicep training into your chest workout, making it more efficient.

Step-By-Step Guide

• Begin in a push-up position with your hands placed on two elevated surfaces, such as push-up bars or dumbbells.
• Lower your body by bending your elbows while keeping your body in a straight line.
• Push yourself back up to the starting position.
• These engage your biceps along with your chest and triceps.

11. Spider Curl

Spider curls place the biceps under constant tension throughout the range of motion, leading to significant muscle activation.

This exercise emphasizes the long head of the biceps, contributing to a fuller and more defined look.

The preacher bench provides excellent support, reducing the risk of cheating and ensuring proper form.

Step-By-Step Guide

• Set up an incline bench at about a 60-75 degree angle.
• Sit on the bench facing the backrest, your chest resting against it.
• Hold a dumbbell in each hand with an underhand grip, arms fully extended toward the floor.
• Curl the dumbbells up toward your shoulders while keeping your upper arms against the bench.
• Contract your biceps at the top of the movement, then lower the dumbbells back down.
• Perform the desired number of repetitions.

Wind-Up

Having toned biceps and strong arms can definitely make you look more attractive and show off your muscles.

Whichever bicep exercise for mass you decide to focus on for mass gain, the key is to start slow and keep challenging yourself. Always remember to warm up your arms before each session and if anything causes pain, stop immediately and try something else.

Finally, don’t forget that a balanced diet rich in lean proteins combined with these exercises will be the best way for you to achieve optimal results quickly.

Follow Gripzilla Blogs for more content.