Top 3 Bicep Excercises

[nickle]

Overal what are they?

Standing dumbell curls
sitting dumbell curls
preacher curls?

[The Big Texan]

Im gunna go with
chin ups
standing bb curl
preachers

[Du510]

Im gunna go with
chin ups
standing bb curl
preachers

Ill agree with that, somewhat:

1. Chinups
2. DB Curls
3. 1-arm db preachers

[Guardian]

IMo..

Preacher Curls
Seated one arm dbumbell curls
Standing Cable Curls (the ones ronnie uses in his bicep vid on youtube)

[nickle]

Chin ups are an interesting choice and I think a good one. I am going to add them.

When you guys mention preacher curls do you mean dumbell or barbell curls? I would think dumbell might be more effective but I am no pro.

Thanks for answers

[dasixthsun]

im a say standing barbell curls
preacher curls
and incline db curls

[ThickAsABrick]

There is no hard and fast answer for this, as everyone responds better to some exercises than others.
That said, here are some staples that should be a part of just about any biceps routine:
1) Standing Barbell/EZ Curl OR Standing/Seated Dumbell Curl
And
2) Dumbell Hammer Curl OR Dumbell/EZ Preacher Curl

Depending on how advanced you are, and what your split is, you can add other things like concentration curls/cable curls etc at the end of your workout, or even a third exercise from those listed above after doing 2 of those basic massbuilders. *If you haven't been training for several years, then this is probably not necessary.*
And as Mr. Gargani likes to say, focus on HOW you are doing them as well.

[dbcb314]

for me... it is whatever is open so I can get them done and go home...

only curl that i do consistently (well somewhat consistently) is hammers...

[DoubleWide]

Pick two then throw reverse curls in as the third. Got to hit the brachialis somehow.

[tjoe]

This is an easy one.

The ones YOU feel the most!
We are all built a little differently. Go experiment and see which ones you can feel the most.

[papi93]

Here's an article by Charles Poliquin on this subject:

http://www.t-nation.com/readTopic.do?id=459940&pageNo=0

With that said, I believe that Close, Supinated-Grip Chin-Ups are the equivalent of dips for the triceps. Both are multi-joint movements that heavily overload their corresponding muscle group(s). Many people will use triceps dips but neglect supinated-grip chin-ups for the biceps. I view this as a mistake. Don't forget that you should add external loading to your chin-ups, just like you would dips.

My choice is:
Close, Supinated-Grip Chin-Ups
Preacher Curls
Incline DB Curls

[Too Small]

I agree with DoubleWide and tjoe.

I like Standing Barbell Curls and some sort of dumbbell movement. Then I may hit the Lat Pull Down machine for some high-rep curls. I also like to do rope curls...similar feeling as hammers to hit the brachialis.

[PhoenixBuff]

This is an easy one.

The ones YOU feel the most!
We are all built a little differently. Go experiment and see which ones you can feel the most.

I'm with you on this.

[muscleman12345]

i like to do seated dumbbell curls
then preacher curls
then do cable curls and do 3 sets all one set only rest u get is do right arm then left then right then left. u get a great PUMP!!!

[bodyhard]

Here's an article by Charles Poliquin on this subject:

http://www.t-nation.com/readTopic.do?id=459940&pageNo=0

With that said, I believe that Close, Supinated-Grip Chin-Ups are the equivalent of dips for the triceps. Both are multi-joint movements that heavily overload their corresponding muscle group(s). Many people will use triceps dips but neglect supinated-grip chin-ups for the biceps. I view this as a mistake. Don't forget that you should add external loading to your chin-ups, just like you would dips.

My choice is:
Close, Supinated-Grip Chin-Ups
Preacher Curls
Incline DB Curls

I have to agree with you to an extent here, my choice would be:

Close, Supinated-Grip Chin-Ups
Standing BB curls
Incline DB curls (pinky higher than the thumb at top)

[Mush]

This is an easy one.

The ones YOU feel the most!
We are all built a little differently. Go experiment and see which ones you can feel the most.

DING!

[(((A^T^R)))_old]

Deadlift
Heavy Rows
Chins

[Juggernaut33]

I keep it basic: Barbell Curls, Dumbell Curls and Preacher Curls.

[BodySculpting]

MOTHER****ERS....another ****ing bicep thread??????????????????????

[ThickAsABrick]

MOTHER****ERS....another ****ing bicep thread??????????????????????

You're right, that's so weird to see on a bodybuilding board

[jmusclehead]

I would go with standing barbell curls especially for mass.
Preacher curls and seated db curls where you can get a good stretch.

[Josiah]

I've been really enjoying the incline bench curls, such an excellent stretch!

[abi_yo_shiva]

for me: bb curls, db curls and either cable curls or ez bar

[IRONMANN1]

Whys there always got to be a constraint to 3 exercises...just pick what works, then when it stops working change it up. KISS-->Keep It Simple Stupid

[Mark1T]

Gotta agree with Ashla, Papi and Bodyhard, on the Incline DBs. They make you use a full range of motion and work the entire length. To make them more challenging, I have been doing them as drop sets.

Next, I would go with Close-Grip Supinated Chins, then BB Curls.

IMO

[bucsfan]

I like barbell curls, incline hammer curls, and one arm preacher db curls

[nitrored]

How to squat for huge arms
By Stuart McRobert
Adapted from his best-selling book BRAWN

To build muscle mass, you must increase strength. It’s that simple. You will never get huge arms, a monstrous back, a thick chest, or massive legs without lifting heavy weights. I know that probably doesn’t come as a revelation to anyone. But despite how obvious it seems, far too many people (and not just beginners) neglect power training and rarely make increasing the weights lifted in each successive workout a priority. You must get strong in the basic mass building exercises to bring about a significant increase in muscle size. One of the biggest mistakes typical bodybuilders make is when they implement specialization routines before they have the right to use them.

It constantly amazes me just how many neophytes (beginners), near neophytes, and other insufficiently developed bodybuilders plunge into single-body part specialization programs in the desperate attempt to build big arms. I don’t fault them for wanting big arms, but their approach to getting them is flawed. For the typical bodybuilder who is miles away from squatting 1 ½ times their bodyweight for 20 reps (if you weigh 180 lbs., that means 20 reps with 270 lbs.), an arm specialization program is utterly inappropriate and useless.

The strength and development needed to squat well over 1 ½ times bodyweight for 20 reps will build bigger arms faster then focusing on biceps and triceps training with isolation exercises. Even though squats are primarily a leg exercise, they stress and stimulate the entire body. But more importantly, if you are able to handle heavy weights in the squat, it logically follows that the rest of your body will undoubtedly be proportionally developed. It’s a rare case that you would be able to squat 1 ½ times your bodyweight and not have a substantial amount of upper body muscle mass.

This is not to say that you don’t need to train arms, and squats alone will cause massive upper body growth. You will still work every body part, but you must focus on squats, deadlifts, and rows—the exercises that develop the legs, hips, and back. Once you master the power movements and are able to handle impressive poundages on those lifts, the strength and muscle you gain will translate into greater weights used in arm, shoulder and chest exercises.

In every gym I’ve ever visited or trained in, there were countless teenage boys blasting away on routines, dominated by arm exercises, in the attempt to build arms like their idols. In the ‘70s, they wanted arms like Arnold Schwarzenegger, in the ‘80s Robby Robinson was a favorite and currently Mr. Olympia, Ronnie Coleman, has set the standard everyone wants to achieve. Unfortunately the 3 aforementioned men as well as most other top bodybuilders have arm development far beyond the reach of the average (or even above average) weight trainer. But arm size can be increased. However, not in the way young trainers, with physiques that don’t even have the faintest resemblance to those of bodybuilders are attempting to make progress. Thin arms, connected to narrow shoulders, fixed to shallow chest, joined to frail backs and skinny legs, don’t need body part specialization programs. Let’s not have skewed priorities. Let’s not try to put icing on the cake before the cake has been baked.

Priorities
Trying to stimulate a substantial increase in size in a single body part, without first having the main structures of the body in pretty impressive condition, is to have turned bodybuilding upside-down, inside-out and back to front.

The typical bodybuilder simply isn’t going to get much meat on his arms, calves, shoulders, pectorals and neck unless he first builds a considerable amount of muscle around the thighs, hips and back. It simply isn’t possible—for the typical drug-free bodybuilder, that is—to add much if any size to the small areas unless the big areas are already becoming substantial.

There’s a knock-on (additive) effect from the efforts to add substantial size to the thigh, hip and back structure (closely followed by upper body pushing structure-pecs and delts). The smaller muscle groups, like the biceps, and triceps will progress in size (so long as you don’t totally neglect them) pretty much in proportion to the increase in size of the big areas. It’s not a case of getting big and strong thighs, hips, back and upper-body pushing structure with everything else staying put. Far from it. As the thigh, hip, back and upper-body pushing structure grows, so does everything else. Work hard on squats and deadlifts, in addition to bench presses, overhead presses and some type of row or pulldown. Then you can add a little isolation work—curls, calf raises and neck work (but not all of this at every workout).

The “Driver”
The key point is that the “engine” that drives the gains in the small areas is the progress being made in the big areas. If you take it easy on the thigh and back you will, generally speaking, have trouble making gains in the other exercises, no matter how hard you work the latter.

All this isn’t to say just do squats, deadlifts and upper back work, quite closely followed by some upper-body pressing work. While such a limited program will deliver good gains on these few exercises, with some knock-on effect throughout the body, it’s not a year after year program. Very abbreviated routines are great for getting gains moving, and for building a foundation for moderately expanded routines. They are fine to keep returning to on a regular basis. The other training isn’t necessary all in the same workout but spread over the week. This will maintain balance throughout the body and capitalize upon the progress made in the thigh, hip and back structure.

Just remember that the thigh, hip and back structure comes first and is the “driver” (closely followed by the upper-body pushing structure) for the other exercises. These other exercises, though important in their own right, are passengers relative to the driving team.

Big Arms
To get big arms, get yourself on a basic program that focuses on the leg, hip and back structure without neglecting the arms themselves. As you improve your squatting ability, for reps and by say 100 pounds, your curling poundage should readily come up by 30 pounds or so if you work hard enough on your curls. This will add size to your biceps. While adding 100 pounds to your squat, you should be able to add 50-70 pounds to your bench press, for reps. This assumes you’ve put together a sound program and have worked hard on the bench. That will add size to your triceps.

If you’re desperate to add a couple of inches to your upper arms you’ll need to add 30 pounds or more over your body, unless your arms are way behind the rest of you. Don’t start thinking about 17” arms, or even 16” arms so long as your bodyweight is 130, 140, 150, 160, or even 170 pounds. Few people can get big arms without having a big body. You’re unlikely to be one of the exceptions.

15 sets of arm flexor exercises, and 15 sets of isolation tricep exercises—with a few squats, deadlifts and bench presses thrown in as an afterthought—will give you a great pump and attack the arms from “all angles”. However, it won’t make your arms grow much, if at all, unless you’re already squatting and benching big poundages, or are drug-assisted or genetically gifted.

As your main structures come along in size and strength (thigh, hip and back structure, and the pressing structure), the directly involved smaller body parts are brought along in size too. How can you bench press or dip impressive poundages without adding a lot of size to your triceps? How can you deadlift the house and row big weights without having the arm flexors—not to mention the shoulders and upper back—to go with those lifts? How can you squat close to 2 times bodyweight, for plenty of reps, without having a lot of muscle all over your body?

The greater the development and strength of the main muscular structures of the body, the greater the size and strength potential of the small areas of the body. Think it through. Suppose you can only squat and deadlift with 200 pounds, and your arms measure about 13”. You’re unlikely to add any more than half an inch or so on them, no matter how much arm specialization you put in.

However, put some real effort into the squat and deadlift, together with the bench press and a few other major basic movements. Build up the poundages by 50% or more, to the point where you can squat 300 pounds for over 10 reps, and pack on 30 pounds of muscle. Then, unless you have an unusual arm structure, you should be able to get your arms to around 16”. If you want 17” arms, plan on having to squat more than a few reps with around 2 times bodyweight, and on adding many more pounds of muscle throughout your body (unless you have a better-than-average growth potential in your upper arms).

All of this arm development would have been achieved without a single concentration curl, without a single pushdown and without a single preacher curl. This lesson in priorities proves that the shortest distance between you and big arms is not a straight line to a curl bar.

Great stuff!

[RippedGuitarist]

Close Grip Chins
Barbell Curls
Hammer Curls

Dumbell Curls, Incline Curls, Preacher curls, are all great too. I use them all at various points. I also like to curl with the triceps bar now, using a hammer grip.

[Dave P]

Kinda surprised to see so many people saying preacher curls and no one saying spider curls.

[ThickAsABrick]

How to squat for huge arms

We heard you the first time.
Good advice...for beginners.
There are more nuances for bodybuilders who are fairly advanced.