My 10 Favorite Biceps Exercises

A post shared by BJ Gaddour (@bjgaddour) on

1. Flexed-Arm ๐Ÿ‘จโ€๐ŸŒพ Farmer's Walks/Carries
2. Close-Grip Chinups
3. PURMOTION Swiss/Multi-Grip Bar Hammer ๐Ÿ”จ Curls
4. Twisting Biceps Curls
5. Bandbell Standing Biceps Curls
6. Bent-Over Biceps Curls
7.  E-Z Curls + Band Tension
8. BAND/Cable Hinge Curls
9. PURMOTION AIRFIT Bodyweight Biceps Curls
10. BAND Hammer ๐Ÿ”จ Curls

๐Ÿง First and foremost, the chinup is the undisputed king of biceps โšพ๏ธ builders! I also like keeping most of my reps in the 8 to 15-rep range (or 30-60 second work period) for biceps training. But I also tap into some lower-rep work for compound, multi-joint moves like chinups and straight bar curls. And I definitely utilize some super high-rep work (1-2+ minute work periods) with band/cable and dumbbell variations for precious pumps ๐Ÿ”ฅ and metabolic stress. Remember- the research ๐Ÿ”ฌ into hypertrophy (muscle gain) shows us 2 key ๐Ÿ”‘ things:

1๏ธโƒฃFor best results and max gainz, use ALL rep ranges.

2๏ธโƒฃThe muscle gain (NOT strength) stimulus is similar between heavier and lighter loads as long as you are training close to failure.

๐ŸคฏSo you use all rep ranges, loads, training tools, angles, variations, etc. for max GAINZZZZZ!

And get 10% off all PURMOTION equipment with my coupon code:

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