10 Ways to Build Bigger Biceps

For decades, the dumbbell curl has been helping us build bigger biceps—but it also seems to have stripped us of our imagination. After all, how often do you try a new variation of this classic arm exercise? If it's not every 4 weeks, then you need to shake up your workout to achieve faster results. Start today with this simple guide from The Men's Health Big Book of Exercises. By mixing and matching any of the five hand positions and five body positions described here, you can instantly create 25 different versions of the curl. The upshot: You'll never run out of new ways to build your biceps. (Learn the right sets for size and strength.)

The right way to curl: Let the dumbbells hang at arm's length straight down from your shoulders. Then, without moving your upper arms, bend your elbows and curl the dumbbells as close to your shoulders as you can. Pause, and slowly lower the weights back to the starting position. Each time you return to the start, straighten your arms completely

Choose your hand position


With your palms facing forward, grip the handles in the middle

The benefit: This is the hand position for the classic dumbbell curl, which targets your biceps brachii, the largest muscle on the front of your upper arm. (Try these eight exercise upgrades for more muscle.)


With your palms facing forward, touch the outside heads of the dumbbells with your thumbs.

The benefit: As you curl the weight, you're forcing your biceps brachii to work harder to keep your forearm rotated outward (so your palms are up).


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