Hey, tall guys aiming to get strong and thick biceps, there’s a tricky line we all must play: How do I get after it in the gym without injuring myself? Injuries can come from many reasons, but they all revolve around how long our limbs are.

Many bicep exercises need a special tweak here and there to help us get maximum engagement out of the lift, plus set ourselves up for a solid base for injury-free lifting.

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Best Bicep Exercises For Tall Guys

This guide is about the best bicep exercises made just for tall guys. I’ll break it down so you know exactly what to do for killer arms that fill out your tall guy t-shirts. Whether you’re a gym pro or a newbie, these tips will help you avoid mistakes and get those impressive biceps while lessening the chance of injury.

I have divided the best bicep exercises for tall guys into two groups. The first group consists of exercises that combine safety and growth 50/50. If you are a gym beginner, these can be great building blocks until you feel comfortable expanding your exercise routine.

The second group consists of the best pound-for-pound bicep lifts you can to grow those long arms.

Best Bicep Exercises For Our Height And Safety

1. Concentration Curls

The concentration curl is a great and safe option for tall guys aiming for bicep growth. This isolation exercise uniquely targets the biceps brachii muscle, ensuring intense and focused development. Its seated position concentrates on the biceps and accommodates a full range of motion. But the concentration curl wins because it reduces the risk of swinging or using momentum during the lift, which is where the majority of our back injuries come from.

this is a photo of the Best Bicep Exercises For Tall Guys concentration curl

2. 21s

The 21s technique breaks down the regular bicep curl into three parts, hitting different spots in the muscle range. For us with longer limbs, 21s offer a varied motion that targets often overlooked areas, plus the lighter weight helps take stress off our backs. The partial reps keep the tension on, making those biceps work hard and grow. Plus, it’s a quick yet potent workout – perfect for us tall guys trying to maximize gains without living at the gym. Remember, slow and steady wins the bicep race; don’t let speed mess with your form on 21s.

this is a photo of the Best Bicep Exercises For Tall Guys 21s

3. Band Curls

Tall guys, band curls are a game-changer not to pass on. Swap the traditional weights for resistance bands for safer lifting and overall arm growth. The bands offer variable resistance, adapting to our longer range of motion. Plus, they’re joint-friendly, reducing discomfort common in free-weight exercises. With the portability and versatility of resistance bands, we tall guys can easily mix up our workouts, minimizing the chance of injuries. Just keep an eye on that base form, and you’re all set for a killer bicep workout.

this is a photo of the Best Bicep Exercises For Tall Guys band curls

Best Bicep Exercises For Growing Long Arms

1. Barbell Curl

Tall guys, embrace the barbell curl for bicep gains that fill out any t-shirt. This classic move hits the biceps and forearms, ensuring a well-rounded arm development. Unlike some isolation exercises, the barbell curl lets us maintain a steady range of motion. Leverage those longer limbs to recruit more muscle fibers, potentially boosting overall strength. Just be mindful when picking up the barbell and avoid the speed trap of repping out at heavier weights; back injuries have been known to occur.

this is a photo of the Best Bicep Exercises For Tall Guys barbell curl

2. 21s

Yup! 21s make both the lists, they are just that good!

The 21 technique breaks down the regular bicep curl into three parts, hitting different spots in the muscle range. For us with longer limbs, 21s offer a varied motion that targets often overlooked areas, plus the lighter weight helps take stress off our backs. The partial reps keep the tension on, making those biceps work hard and grow. Plus, it’s a quick yet potent workout – perfect for us tall guys trying to maximize gains without living at the gym. Remember, slow and steady wins the bicep race; don’t let speed mess with your form on 21s.

this is a photo of the Best Bicep Exercises For Tall Guys 21s

3. Dumbbell Curl

The classic dumbbell curl zeros in on the biceps brachii, sculpting arms with size and definition. Unlike some barbell exercises, dumbbell curls offer independent arm movement, promoting symmetry and tackling strength imbalances (but watch out! This also gives us greater opportunity for back injuries). Tall guys can stretch and contract those biceps freely with a full range of motion. Plus, the added stabilization requirement enhances control, making it a solid choice for tall guys aiming to boost core and back strength during resistance training. Stay focused and keep that core engaged from pick-up to putting the weights down.

this is a photo of the Best Bicep Exercises For Tall Guys dumbbell curl