Best Exercise for Your Biceps Is Not Curls
By H.S. Dhillon
Let’s be real—when most people think about training biceps, the first thing that pops into their heads is curls. Barbell curls, dumbbell curls, preacher curls—you name it. Walk into any gym and you’ll see someone hammering out reps in front of the mirror, trying to chase that iconic bicep pump.
But here’s the truth that might surprise you:
The best exercise for your biceps isn’t curls.
Yep, I said it.
Don’t get me wrong, curls are great. They isolate the biceps and give you that temporary swell we all secretly admire. But if we’re talking about real muscle growth, strength development, and functionality, there’s another move that steals the spotlight.
The Underrated Bicep Builder: The Pull-Up
That’s right. Good old-fashioned pull-ups—especially underhand or neutral grip variations—are absolute gold for your biceps. Why?
Because they train your biceps the way they’re meant to function in real-life movement: as a pulling muscle, not just a flexor of the elbow.
When you do a pull-up, your biceps don’t work alone. They work in synergy with your back, shoulders, and forearms, allowing for heavier loads and more effective muscle recruitment. In simple terms: more bang for your buck.
Here’s What Makes Pull-Ups Superior:
- Heavier Load: You’re pulling your entire body weight. That’s way more resistance than what most people curl.
- Better Muscle Activation: Compound movements like pull-ups activate multiple muscle groups, including the biceps, with greater intensity.
- Improved Arm & Back Development: Want that thick, athletic look? Pull-ups will sculpt not just your arms, but your entire upper body.
- Real Strength Gains: Being able to lift your body with control and power is a true sign of functional strength.
Try This Instead of Just Curls
If your current bicep day looks like this:
- Barbell curls
- Dumbbell curls
- Preacher curls
- Concentration curls
You’re doing yourself a disservice. Mix it up.
Try this pull-focused bicep-friendly routine:
- Chin-Ups (underhand grip): 3 sets to failure
- Inverted Rows: 3 sets of 10-15 reps
- Dumbbell Hammer Curls: 3 sets of 10-12 reps
- Zottman Curls (for forearms too): 3 sets of 10 reps
Notice how curls are still in the mix? I’m not against curls—I’m just saying they shouldn’t be the foundation. Pulling movements should be your bread and butter if you’re serious about growing strong, defined biceps.
Final Thoughts
Building impressive arms isn’t about doing 20 different curl variations. It’s about training smart, using compound lifts, and understanding how the body actually works. So next time you’re chasing bicep gains, don’t just reach for the dumbbells—hang from a bar, pull yourself up, and let your biceps do what they were built for.
Train hard, train smart.
– H.S. Dhillon
