The 5 Best Bicep Exercises to Build Serious Size — Backed by Science (and a Bit of Swagger)

If you’re training at REVIVAL Personal Training in Hammersmith, odds are you care about real results. Maybe you’ve walked along the Thames Path near Riverside Studios and caught your reflection, thinking: “Those arms could pop a bit more.” We hear you. And we’ve got the bicep-building blueprint to back it up.

Because big biceps aren’t just for show — they’re a badge of smart, consistent, science-backed training.

But First, What Even Are the Biceps?

Let’s break it down. Your biceps brachii (fancy Latin for “two-headed arm muscle”) sit on the front of your upper arm. They’re responsible for elbow flexion (bending your arm), forearm rotation (like turning a doorknob), and making your T-shirt sleeves feel slightly more snug.

To grow them effectively, you need to hit both heads of the muscle through a variety of angles and loads. Think of it like training two slightly different personalities — one likes the classic stuff, and one loves a challenge.

So, here’s your REVIVAL-approved bicep arsenal:

1. Barbell Curl – The Godfather of Gains

Why it works: Heavy load = heavy growth. This compound isolation movement lets you lift serious weight through a strong range of motion.

Coach’s tip: Keep your elbows glued to your sides. No swinging — this isn’t the Hammersmith Apollo.

Science bit: Mechanical tension (from heavier loads) is one of the biggest drivers of hypertrophy. The barbell curl maximises this across the full bicep.

2. Incline Dumbbell Curl – The Stretch-and-Squeeze Secret

Why it works: By sitting back on a bench at 45–60 degrees, your biceps start from a stretched position. That stretch = more muscle fibre recruitment.

Science bit (ELI5-style): Imagine your muscle is a rubber band. The more you stretch it before pulling, the more snap you get. That tension creates micro-tears — and your body rebuilds those bigger and stronger.

Local nod: Perfect for that quiet focused vibe you’ll find during mid-morning sessions at REVIVAL, when it’s just you, your dumbbells, and the pump.

3. Preacher Curl – No Cheat Reps Allowed

Why it works: Eliminates momentum, isolates the biceps like a laser. Your ego might not love the lighter weight, but your arms will.

Science bit: This exercise maximises time under tension — which is a key factor in hypertrophy. The slow return phase (eccentric contraction) is where the real magic happens.

Bonus: Ask your coach to spot you at the bottom for an assisted stretch and burn finisher. You’ll feel it next time you walk past Hammersmith Broadway.

4. Hammer Curl – For Biceps and Brachi-what-now?

Why it works: Targets the brachialis, a deeper muscle underneath your bicep. Grow that and your upper arms start looking thicker from every angle.

Style tip: Hold dumbbells with a neutral grip (palms facing each other), keep it strict. This also hits the forearms for that fully stacked look.

Science bit: Training supporting muscles around the biceps increases arm circumference, balance, and strength. Think of it as muscle scaffolding.

5. Concentration Curl – Mind-Muscle Connection on Full Blast

Why it works: Slow, focused reps. Curling with your elbow braced against your knee forces full isolation and forces your biceps to do all the work.

Science bit: Engaging the brain-to-muscle pathway (aka the neuromuscular connection) can boost muscle activation by over 20%. In plain English? Think harder = grow faster.

Where it hits: A killer end-of-session finisher. Drop to the mat outside at REVIVAL’s Hammersmith studio courtyard on a sunny day and finish with a pump you’ll feel all the way down King Street.

Final Takeaway: Biceps Built Right

At REVIVAL Personal Training, we don’t throw exercises at you randomly. Every curl, lift, and squeeze is chosen for a reason — to build arms that aren’t just strong, but smartly trained and structurally sound.

Whether you’re flexing post-HYROX or simply want to fill out that shirt from H&M over by Broadway Shopping Centre, these five moves will give your biceps what they crave.

Train smarter. Curl cleaner. Build biceps that belong in Hammersmith.