Big biceps are not only about creating a taller peak. If you want your upper arms to look wider from the front and thicker when your arms hang at your sides, you need to train more than one elbow flexor muscle. The biceps brachii is the muscle most people think of first, but the brachialis and brachioradialis also make a major contribution to the overall size and shape of the upper arm.
For beginners, the best approach is simple. Learn a few stable exercises, use a full controlled range of motion, gradually add reps or load over time, and avoid turning every set into a whole body swing. Research consistently shows that resistance training can increase muscle size and strength, while the best results come from applying enough challenging work consistently over weeks and months.
The three exercises below provide a useful combination for building wider looking arms. Each one trains the elbow flexors from a slightly different position or with a different hand position. Together, they allow you to train hard without needing a complicated arm day full of random curl variations.
What Makes Biceps Look Wider?
The biceps brachii sits on the front of the upper arm and has two heads. It flexes the elbow, meaning it helps bend your arm, and it also assists in turning the palm upward. The brachialis lies underneath the biceps brachii and is a powerful elbow flexor. When it grows, it can push outward against the biceps brachii and help give the upper arm a thicker, wider appearance.
The brachioradialis runs from the upper arm into the forearm. It is especially active when the hand is held in a neutral position, with the thumb facing upward. A well developed brachioradialis can make the area around the elbow and outer upper arm look more substantial, while also improving the visual transition from biceps to forearm.
Are Bar Facing Burpees the Perfect Exercise for Burning Body Fat?
This is why only doing one standard dumbbell curl is not always the most complete solution. A regular supinated curl is an excellent biceps exercise, but beginners can get more balanced development by including a neutral grip curl and a curl that challenges the muscle in a stretched position. Training the elbow flexors through a controlled range of motion is also important. Research indicates that resistance training performed through a fuller range of motion generally produces favorable muscle growth outcomes compared with restricted ranges.
The Three Best Exercises
1. Dumbbell Hammer Curl
The dumbbell hammer curl is one of the best beginner exercises for creating thicker looking arms. Instead of holding the dumbbells with your palms facing upward, you keep your palms facing each other throughout the movement. This neutral grip places strong emphasis on the brachialis and brachioradialis while still training the biceps brachii.
For someone who wants wider biceps, this is important. The brachialis sits beneath the biceps brachii, so building it can add density to the upper arm rather than only focusing on the front facing part of the biceps. The hammer curl is also practical for beginners because the wrist stays in a comfortable neutral position. Many people find this easier to control than a heavily supinated curl, especially when they are still learning how to keep the shoulders and torso still.
Stand tall with a dumbbell in each hand and your arms relaxed by your sides. Turn your hands so your palms face each other. Keep your elbows close to your ribs, then curl the dumbbells upward without moving your upper arms far forward. Stop when the dumbbells reach a position close to the front of your shoulders, briefly squeeze the arm muscles, and lower the weights under control.
Avoid throwing the dumbbells upward by leaning backward or driving with the hips. A small amount of body movement can happen when training becomes hard, but beginners should first earn the right to use heavier weights by learning a clean rep. If your shoulders roll forward or your elbows travel far away from your body, reduce the load and regain control.
Perform two or three sets of eight to 15 repetitions. Choose a weight that makes the final few repetitions demanding while still allowing you to lower the dumbbells smoothly. Research on resistance training shows that muscle growth can occur across a broad range of loads when sets are performed with sufficient effort. For a beginner, moderate weights and controlled repetitions are usually the easiest way to practice good technique and make steady progress.
2. Incline Dumbbell Curl
The incline dumbbell curl is an outstanding exercise for training the biceps brachii when it is lengthened. Sit on an adjustable bench set to a moderate incline, usually around 45 to 60 degrees. As you lean back, your upper arms move slightly behind your torso. This means the biceps begins each repetition in a more stretched position than during a standing curl.
Muscle length matters because resistance exercises can create different training effects depending on where the muscle is challenged most. Studies comparing training at longer and shorter muscle lengths suggest that loading a muscle at longer lengths can be a useful hypertrophy strategy. You do not need to chase an extreme stretch or force your shoulders into an uncomfortable position, but a properly performed incline curl is a simple way to expose the biceps to tension near the bottom of the movement.
Set the bench to a comfortable incline and sit back with a dumbbell in each hand. Let your arms hang down naturally beside your body, with your shoulders staying against the bench. Start with your palms facing forward or begin slightly neutral and gradually turn the palms upward as you curl. Keep the upper arms mostly still, bend the elbows, and bring the dumbbells toward your shoulders. Lower slowly until your arms are straight again, but do not let the shoulders roll forward at the bottom.
The key is to use less weight than you think you need. Because the biceps is under tension in a stretched position, incline curls can feel much harder than standing curls with the same dumbbells. Going too heavy often causes the shoulders to drift forward or the elbows to move far in front of the torso, which removes the main advantage of the exercise.
Perform two or three sets of eight to 12 repetitions. A slow, controlled lowering phase is particularly valuable here. Research in untrained adults has found that elbow flexor training involving eccentric muscle actions can increase muscle thickness and strength. You do not need to make the lowering phase excessively slow, but taking roughly two seconds to lower the dumbbells gives you better control and makes every repetition more productive.
3. Preacher Curl
The preacher curl is one of the most useful biceps exercises for beginners because the pad stabilizes the upper arm and reduces the temptation to use momentum. It can be performed with an EZ bar, a straight bar, dumbbells, or a preacher curl machine. For many beginners, a machine or EZ bar version is the most comfortable place to start.
Position your upper arms flat against the preacher pad, with your chest supported and your armpits close to the top edge. Begin with the elbows almost straight, but do not force them into a hard lockout. Curl the handle or bar upward by bending at the elbows. Keep the shoulders quiet and focus on squeezing the front of the upper arms. Lower the weight until you feel the biceps lengthen, then begin the next repetition without bouncing out of the bottom.
The preacher curl is especially effective because it creates a stable environment for elbow flexion. Instead of needing to fight to keep the body still, you can direct more attention toward the working muscles. This makes it easier to recognize whether you are actually bending the elbow with the biceps or simply using momentum to move the weight.
A recent study comparing preacher curls and incline curls found that they can produce distinct muscle growth and strength adaptations. That does not mean you must choose one and avoid the other. It means that using both exercises can be a sensible way to provide varied but specific training for the elbow flexors. The incline curl challenges the biceps in a lengthened position, while the preacher curl gives you a highly stable curl pattern that is easy to load progressively.
Use two or three sets of 10 to 15 repetitions. Start conservatively, especially at the bottom of the movement. The preacher pad prevents cheating, but it also means that reckless loading can put unnecessary stress on the elbows. Smooth repetitions will build more muscle over time than forcing heavy, ugly reps.
How to Program These Exercises
Beginners do not need an enormous amount of direct arm work. Start by training biceps twice per week, leaving at least a day between sessions. You can place the exercises after rows, pulldowns, or other back training, since those movements also involve the elbow flexors.
In your first workout, perform hammer curls and incline dumbbell curls. In the second workout, perform preacher curls and hammer curls. This gives the brachialis, brachioradialis, and biceps brachii regular exposure without overwhelming your recovery or turning every gym session into an arm marathon.
Begin with two sets per exercise. After several weeks, if your elbows feel good and your technique remains solid, add a third set to one or more movements. Large reviews of resistance training research show that weekly training volume is an important driver of hypertrophy, but more work is only useful when you can recover from it and continue progressing.
Progression should be boring in the best possible way. When you can complete the top end of the recommended repetition range with clean form, increase the weight slightly during your next session. If the heavier dumbbells make your technique worse, keep the same load and try to add another repetition instead. Consistency beats constantly changing exercises, hunting for soreness, or testing your strength every week.
Common Mistakes That Limit Arm Growth
The first mistake is using weights that are too heavy. If your lower back is swinging, your shoulders are lifting, or your elbows are moving all over the place, the dumbbells may be moving but the biceps are not receiving the best possible stimulus. Lighter weights with a strict technique will usually be more effective for beginners.
The second mistake is rushing the lowering phase. The muscles work while you lower the weight as well as when you curl it upward. Controlled eccentric training has been shown to support increases in elbow flexor muscle thickness and strength, so do not allow the dumbbells to drop freely after every rep.
The third mistake is expecting visible width from biceps training alone. Building the brachialis and brachioradialis helps, but your triceps make up a large proportion of upper arm muscle mass. Train your triceps consistently, eat enough protein and total calories to support your goal, and give your body time to adapt.
Finally, do not judge your progress only by a post workout pump. Measure your upper arms occasionally under the same conditions, take photos every few weeks, and record your weights and repetitions. Real muscle growth is gradual, but a consistent training log will show that you are becoming stronger long before the mirror makes the change obvious.
Build Wider Looking Arms With Simple, Consistent Training
You do not need advanced techniques to build wider biceps. Hammer curls help develop the brachialis and brachioradialis, incline dumbbell curls train the biceps in a lengthened position, and preacher curls provide stability for strict, repeatable repetitions. These three movements cover the basics extremely well.
Train them twice per week, prioritize smooth technique, and add load or repetitions gradually. Give the plan several months rather than several workouts. That is how beginners build arms that look noticeably thicker, stronger, and wider.
References
- Baz-Valle, E., Balsalobre-Fernández, C., Alix-Fages, C., Santos-Concejero, J. and Martínez-Cava, A. (2022) ‘The resistance training dose response: Meta regressions exploring the effects of weekly volume and frequency on muscle hypertrophy and strength gains’, Sports Medicine, 52(11), pp. 2575–2593.
- Grgic, J., Schoenfeld, B.J., Davies, T.B., Lazinica, B., Krieger, J.W. and Pedisic, Z. (2021) ‘Effect of resistance training frequency on gains in muscular strength: A systematic review and meta analysis’, Sports Medicine, 51(11), pp. 2281–2300.
- Kassiano, W., Costa, B.D.V., Nunes, J.P., Ribeiro, A.S., Schoenfeld, B.J. and Cyrino, E.S. (2023) ‘Regional hypertrophy: The effect of exercises at long and short muscle lengths in recreationally trained women’, Journal of Human Kinetics, 87, pp. 257–268.
- Sato, S., Yoshida, R., Murakoshi, F., Sasaki, Y., Yahata, K., Kasahara, K., Nunes, J.P., Nosaka, K. and Nakamura, M. (2022) ‘Comparison between concentric only, eccentric only, and concentric eccentric resistance training of the elbow flexors for their effects on muscle strength and hypertrophy’, European Journal of Applied Physiology, 122(12), pp. 2607–2614.
- Schoenfeld, B.J., Grgic, J., Ogborn, D. and Krieger, J.W. (2017) ‘Strength and hypertrophy adaptations between low versus high load resistance training: A systematic review and meta analysis’, Journal of Strength and Conditioning Research, 31(12), pp. 3508–3523.
- Schoenfeld, B.J., Grgic, J., Van Every, D.W. and Plotkin, D.L. (2021) ‘Loading recommendations for muscle strength, hypertrophy, and local endurance: A re examination of the repetition continuum’, Sports, 9(2), 32.
- Wolf, M., Franchi, M.V., Bronchard, R., Soares, A.G., Vaz, M.A., Labat, M., Pouvillon, L., Dechelotte, F. and de Oliveira, F.B. (2025) ‘Distinct muscle growth and strength adaptations after preacher and incline biceps curls’, European Journal of Sport Science, 25(3), pp. 406–416.
Key Takeaways
| Focus | What to do | Why it matters |
|---|---|---|
| Exercise selection | Use hammer curls, incline dumbbell curls, and preacher curls | They train the elbow flexors with different grips and arm positions |
| Frequency | Train biceps twice per week | This provides regular practice and enough weekly work for progress |
| Technique | Keep the torso still and lower each rep under control | Strict repetitions keep tension on the muscles you want to grow |
| Progression | Add reps first, then small increases in load | Gradual overload drives long term strength and muscle growth |
| Expectations | Follow the plan consistently for months | Visible arm width develops gradually through sustained training |
