The Ultimate Guide to Bigger Biceps - Functional Strength Academy

Ladies and gentlemen, introducing: the biceps—the muscle that probably inspired more people to start lifting than any other.

Maybe it was flipping through a bodybuilding magazine, watching Arnold Schwarzenegger flex his traditional “front double biceps” pose on TV, or simply the fact that everybody tends to notice and admire a well developed set of arms.

Whatever the reason, the biceps remain an iconic muscle—one that every serious lifter wants to develop.

And if you’ve trained clients before, chances are you’ve heard them ask:

“I want bigger biceps. How do I get bigger arms?”

In this article, we’re going to break down what true biceps development looks like—so you can structure and program biceps exercises for optimal size, shape, and strength.

ARE YOU PASSIONATE ABOUT TRAINING AND WANT A CAREER IN THE FIELD?

YES, I WANT TO BECOME A PERSONAL TRAINER

In typical fashion, let’s do a deep dive into anatomy:

The biceps muscle group is actually made up of several associated muscles.

Biceps brachii, made up of the:

- long head (red)
- short head (green)

2. Brachialis – Which lies underneath the biceps brachii

3. Brachioradialis – Mostly situated over the forearm, though it DOES cross over the elbow joint.

4. Pronator Teres – Similar to the brachioradialis. A smaller muscle worth mentioning as it does cross the elbow joint.

When people think about the biceps’ action, they often assume its only role is elbow flexion—but that’s only part of the story.

Let’s break down the true functions of these key elbow flexors:

Biceps Brachii (Long & Short Head)

➡ Elbow Flexion
➡ Forearm Supination (rotating the palm upward)
➡ Assists in Shoulder Flexion (long head)

Brachialis

➡ Pure Elbow Flexion (doesn’t contribute to supination or pronation)

Brachioradialis

➡ Elbow Flexion (strongest in a neutral or pronated grip)
➡ Weak role in forearm pronation/supination, mostly helping return the forearm to neutral.

Pronator Teres

➡Weak assistance in elbow flexion
➡Assists in pronation of the forearm

Understanding the actions of these muscles allows us to select exercises that target them more effectively.

When analyzing the biceps brachii, we can ask:

Are there exercises that incorporate multiple biceps functions at once?

Indeed there are!

A great example is the supinating dumbbell curl, which combines elbow flexion and supination in a single movement. A slight degree of shoulder flexion can also be incorporated, but I don’t recommend excessive shoulder flexion, as the tension drop-off reduces the effectiveness of the exercise for maximizing biceps engagement.

Now, shifting our focus from the biceps brachii to the brachialis, we see a key difference—this muscle has just one job: elbow flexion.

──────────────────────────────────────────────────────────────────────────────

So does that mean we can just do regular curls and call it a day?

Not so fast. Let’s think deeper.

Since the brachialis works in all arm positions, how can we bias it more?

The answer lies in using a neutral-grip (hammer) or pronated (reverse) curl.

Why? Because in these wrist positions, the biceps brachii are mechanically weaker—they’re not in their optimal line of pull. This forces the brachialis to take over and handle more of the workload.

To maximize brachialis activation, I also recommend slow eccentrics, since faster eccentrics tend to shift tension back onto the biceps brachii. Keeping the muscle under control ensures consistent tension throughout the movement.

When it comes to the brachioradialis, this muscle is most active in neutral-grip or pronated arm positions. Because of this, many exercises that target the brachialis will also engage the brachioradialis.

However, we can take it a step further by making one small adjustment: adding a partial supination to a dumbbell curl.

The brachioradialis plays a key role in returning the forearm to a neutral position. By starting with a pronated grip at the beginning of the curl and transitioning to a neutral grip by the top, we engage the brachioradialis not just through elbow flexion, but also through its contribution to forearm rotation.

As for the pronator teres, while it plays a role in forearm pronation and elbow flexion, it doesn’t require dedicated isolation work. Movements like reverse curls and hammer curls naturally engage it, making additional exercises unnecessary.

Why Elbow Position Matters for Biceps Training

When discussing elbow position in biceps training, we’re primarily looking at three key positions:

1️⃣ Elbow behind the body (Shoulder Extension)
2️⃣ Elbow in line with the body (Neutral Shoulder)
3️⃣ Elbow in front of the body (Shoulder Flexion)

Why does this matter?

The biceps brachii (long head) originates from the supraglenoid tubercle of the scapula, meaning it crosses the shoulder joint and contributes to shoulder flexion.

Because of this attachment point, shoulder position directly influences how the biceps are recruited during training. In other words, where your elbow is positioned determines how the muscle is loaded across its range of motion.

Here are some practical examples of how this applies:

✅ Elbows behind the body (e.g., Incline Curls)
➡ Emphasizes the biceps in a lengthened position.

✅ Elbows in front of the body (e.g., Preacher Curls)
➡ Emphasizes the biceps in a shortened position.

✅ Elbows in line with the torso (e.g., Barbell Curls)
➡ No bias toward either lengthened or shortened positions—tension is more evenly distributed throughout the movement.

But there’s more to the story when it comes to incline curls and preacher curls…They don’t necessarily work the way most people assume.

Incline curls are often thought to emphasize the biceps in a lengthened position, but whether that actually happens depends on the bench angle.

Higher incline (45-60°) → The angle isn’t steep enough to create significant tension in the fully stretched position. Instead, most resistance is felt in the mid-range of the movement.

Lower incline (30-45°) → Tension in the lengthened position is much more pronounced, making it a more effective option for targeting the stretched range.

Considerations for Clients:

Not every client will immediately tolerate a lower incline, especially if they lack shoulder mobility or experience discomfort in this position. Gradually adjusting the incline over time can help improve range while still allowing for safe progression.

Now, Let’s Look at Preacher Curls:

Preacher curls naturally place the elbows in front of the body, meaning the shoulders are flexed.

However, this does not automatically mean there is more tension in the shortened range.

Biomechanics Breakdown:

As the elbow flexes, the forearm moves closer to vertical relative to gravity.
This reduces the moment arm, meaning the torque required to move the weight decreases significantly.
At a certain point, it may even feel like there’s little to no resistance—almost like a “break” for the muscle.

If we’re looking for an exercise that places more tension in the shortened range while the shoulders are flexed, we have three solid alternatives:

1️⃣ Cable Preacher Curls
2️⃣ Machine Preacher Curls
3️⃣ Preacher Curls with Band Resistance

Not all gyms will have access to machines or cables, which is where adding a band to the bar can be a simple yet effective way to increase resistance at the top of the movement, ensuring consistent tension through full elbow flexion.

In addition to these methods and exercises, you can strategically add pauses to emphasize how torque varies across different ranges of motion. We have an entire article where we breakdown how and where to implement such pauses, click here to take a look!

Putting It All Together

Now that we’ve broken down biceps anatomy, function, and exercise selection, let’s take a step back and look at the key takeaways from all of this.

1️⃣ Smart exercise selection leads to better results.

The biceps may seem simple at first, but with intentional planning, you can get significantly more out of your training. By incorporating elbow flexion across different shoulder positions—from extension to flexion—and varying forearm positions (supinated, neutral, and pronated), you’ll create better stimulus, more balanced development, and greater joint resilience.

2️⃣ Progress>Variety

It’s neither realistic nor effective to include every biceps variation in a single workout. Instead, focus on 2-3 key movements per week that you can progressively overload. Then, rotate variations every 4-6 weeks to allow for proper adaptation. This approach builds strength and size efficiently, rather than just cycling through random exercises without measurable improvement.

3️⃣ Maximize Tension

Building bigger, stronger biceps isn’t just about lifting heavier—it’s about controlling the movement and maximizing tension across the entire range of motion. Strategic pauses, slow eccentrics, and optimizing joint positioning all play a major role in growth. Train smarter, not just harder.

Try these biceps workouts to help your clients build bigger biceps:

Workout 1: Origin-Insertion Superset

A1) Chin-Up – Supinated 3 x 4-6 4011 Rest 30 sec
A2) Preacher Curl – Neutral-Grip 3 x 6-8 2110 Rest: 3 mins

Workout 2: Lengthened to Shortened Focus

A) Incline DB Curl – Supinating 3 x 6-8 3110 Rest: 2 mins

B) Machine Preacher Curl – Shoulders Flexed 3 x 8-10 2011 Rest: 2 mins

Workout 3: Forearm/Brachialis Focus

A) Cable Curl – Pronated 3 x 6 Tempo: 5010 Rest: 2 mins

B) Seated DB Curl – Partial Supination 3 x 8-10 Tempo: 2011 Rest: 2 mins

──────────────────────────────────────────────────────────────────────────────
At the end of the day, smart programming beats random effort, especially when designing biceps training for your clients. By understanding anatomy, biomechanics, and exercise selection, you can create programs that target all key functions of the biceps, brachialis, and brachioradialis—leading to better muscle balance, more strength, and sustainable progress for your clients.

Train with intention, coach with clarity, and help your clients build stronger, more resilient arms.