5 Reverse-grip barbell row
Why it’s on the list: It’s another multijoint movement in which you can go very heavy, and with the reverse grip, the biceps are heavily engaged. It’s not really the kind of exercise you’d do on a biceps-only day, but it’s another one that makes a good bridge between back and biceps.
In your workout: Include it in your back routine, or as a bridge exercise when training back and biceps together. Go fairly heavy, and train in the muscle-building rep range.
6 Rope hammer curl
Why it’s on the list: Curls with a palms-facing or neutral grip do more than just hit the biceps; they also heavily recruit the brachialis, a muscle that doesn’t get measured on EMG studies because it’s beneath the biceps. Increasing the girth of the brachialis can make your entire arm larger. With the cable, you get the benefits of constant tension throughout the range of motion, giving it a slight edge over the dumbbell hammer curl.
In your workout: None of the other exercises on our list includes a neutral grip, so it can be added to just about any routine. Some elbow-flexion exercises have even demonstrated greater biceps activation, especially on the long head, when using a hammer grip opposed to a supinated grip. Do it toward the latter half of your arm workout.