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We all want bigger biceps and therefore want to know what the best bicep exercises are that will build muscle. Well, most of us do. They look great in a fitted white t-shirt, look even better out of them, and help compliment a well-defined torso. Yes, some people will say exercising your biceps in isolation is stupid. We understand, but some days we just long for the pump. And you know what? There's no shame in that.

So, rather than beat around the bush, let's get straight to it. If you want to build bigger biceps, these 20 exercises will help get you there. Perform them properly, and it won't just be your biceps that start to bulge, your overall health will see an improvement, too.

A recent UCLA study found that male heart patients with the most arm and leg muscle and the least belly fat were 68 per cent less likely to die of cardiovascular disease over seven years than thin guys with smaller arms and less muscle. Published in the American Journal of Cardiology, the researchers concluded that muscles promote better insulin function, which might play a role in slowing the development of heart trouble.

So there you have it: bulging biceps can actually improve your health. So tell that to the next person who smirks at you when they see you on your third set of curls.

Below you'll find the 20 best exercises to build bigger biceps plus a collection of the best bicep workouts. Your quest for bigger arms is all on this page. Consider this your bicep building blueprint. But, before we get into it, it's a good idea to understand just what the biceps are and the muscles that make up that part of the arm. Remember, knowledge is power.

Your biceps are, essentially, the large muscle group that sits on the front section of your upper arm. You know the one we’re talking about. You stare at it often enough when flexing. In Latin, it’s known as the biceps brachii, which means two-headed muscle of the arm. And why’s that, well, your biceps are split into two sections: the long head and the short head. Both heads stem from the scapula – shoulder blade – and come together in the middle of the arm to form the muscle we’ve all come to love and know.

The short head arises from a projection on the scapula called the coracoid. It runs alongside the long head of the inside of the arm.

The long head originates from a cavity in the scapula called the glenoid, passing through the shoulder joint to the upper arm.

Building bigger biceps doesn't have to be difficult. It's just that you're probably doing it wrong – curls will only get you so far. Yes, we couldn't believe it at first, either. In fact, there are loads of bicep exercises out there, more than enough to make all of your training sessions unique, and we're going to show you the most effective ones.

One of the main reasons people's biceps don't grow as big (or as quick) as they would like them to, is that they fail to recognise that the bicep is actually broken down into more than one part. Most guys tend to only focus on the brachii. But if you want thicker, fuller looking arms, you need to work all areas of the bicep.

Follow these top tips to ensure you are maximising every rep and set. After all, if you're going to work your biceps, you might as do them properly.

It sounds boring, but patience is a virtue, and besides, it’s bloody important. A warmed muscle is a more pliable one. In other words, it’ll work better. The increase in temperature will help reduce the risk of rips and tears and deliver more red blood cells – and therefore oxygen and nutrients – to the muscle while it is working.

You’ll be able to lift more, too. Research published in the Journal of Applied Physiology found that intense stretching after working a muscle group has the potential to increase its mass by 318 per cent in 28 days. That's that, then.

Remember, every six workouts (give or take) your body has fully adapted and won’t get the same benefits. Quite simply, sitting there curling away each week won’t be doing much. Variety truly is the spice of life.

Think holding your breath during your big lift is helping? Think again. In fact, not breathing out can cause your blood pressure to spike and make you dizzy. Structured, rhythmic-like breathing will help you concentrate, calm you down and keep your tempo more controlled. An oxygenated body will also reduce the risk of passing out and help deliver that sweet, sweet air to your muscles, allowing them to 'breathe' and work harder.

But there’s more to breathing correctly than a few gasps of air. Engaging your diaphragm, a process known as ‘bracing’ by powerlifters, is key to explosive performances.

Bracing: Imagine you’re about to get gut-punched. Push your stomach into the belt as you breathe in, but also push out to the sides and back. This is how you need to brace when lifting.

This level of structured breathing may not be necessary for every bicep exercise – whereas for every compound move it’s a must – but keep this is mind when working out.

Build Bigger Biceps Rule 4: Rest More

It’s often preached that you should rest for 30 to 60 seconds between sets. This isn’t really long enough for your muscles to recover fully. “Wait three or four minutes and your muscles will have a chance to return to full strength,” says exercise physiologist Ed Eyestone. “Then you can use more weight on your next set for greater muscle growth.”

If you don’t want to hang around for four minutes – time is of the essence, after all – train a different group of muscles during the rest. Work on your triceps with push downs, then work your (rested biceps) as your triceps recover.

“This reciprocity training will induce exhaustion and build muscle quicker,” explains sports physio Jonathan Lewis.

Avoid dropping... the eccentric phase (lowering) is just as important as the eccentric phase (lifting). Keep both parts of the movement – and don't forget to squeeze at the top – controlled, and maintaining tension throughout the entire movement.

Avoid swinging... a little momentum – towards the end of your set – is understandable, perhaps acceptable, but what we won't accept is lifting too big a weight and using your bodyweight to get the dumbbell up. Guys, you're faking it. Keep your body upright and still.

Why: We can’t start any bicep exercise list without including this classic; it’s a fan favourite for a reason. Nothing targets your biceps more than the curl. But it’s important to manage your weights accordingly. Wildly swinging and arching your back in order to lift the dumbbell is a waste of time, and could cause injury. Keep is slow, keep it controlled and focus on squeezing your bicep as you lift.

Why: The difference is in the detail, specifically the way you hold the dumbbell. By flipping the dumbbell on its side helps transfer more of the work from your biceps brachii to your brachialis – that’s the muscle that makes your arms look thicker.

Why: Setting the bench to incline puts more pressure on the long head of your biceps brachii because you’re now working from a deficit. In other words, you’re starting from point where you have less leverage than normal. Note: as this exercise requires more effort, you will need to lighten the load.

Why: There aren’t many exercises that target the three major muscles that make up the biceps – the biceps brachii, brachialis, and brachioradialis. By rotating from an underhand to an overhand grip halfway through the move, the zottman curl hits all areas of your bicep.

Why: According to research, your muscles, specifically your biceps are most active when they are pulling. As the row requires many muscles to perform, you’ll be able to use a much heavier weight than you would curling while still maintaining good form and function.

Why: Not the easiest move to master but definitely one of the most effective. Do it properly, and, along with your arms, your shoulders and back will get a serious workout, too.

Why: The bar allows you to load more weight than you would with a curl while still maintaining good form and without putting too much pressure through your elbows and forearms.

Why: By sitting down and rowing, your biceps are in the direct line of the pull so they work extra hard during each rep. Do it properly and watch your biceps and your back grow.

Why: Often neglected because it works the brachialis, an invisible muscle lower down your upper arm — but one essential for bigger biceps. Train it well and the brachialis pushes the peak of your bicep muscle up higher, making for a more impressive flex and bigger looking arms.

Why: The concentration curl isolates the arm flexors and hits the lateral head of the biceps for peak performance.

Why: This exercise won't hit your biceps as hard as other arm moves, but will bring your forearms into play. Squeezing sets in over lunch, this move will hit more of your arm in less the time.

Why: Lying against the bench helps you master the proper curling technique. If your chest lift off, that's cheating. Keep it flat for every rep and you know you've nailed another set in your quest for bigger biceps.

Why: The forward tilt means using your hips to swing up the final reps is a no-no. This requires full strength and perfect form for perfect gains.

Why: The calisthenics alternative to a bent-over row, the inverted row requires a straight back and considerable core control to hold your body in the correct form. Not only will you earn yourself a solid six-pack, but like the bent-over row and the pull-up you can change your grip to alter the focus of your workout: overhand to hit your back and delts, underhand to focus on maxing out your biceps. An under-appreciated arms-and-core burner.

Why: Who says 'barbell' has to mean two hands? This tough rowing variation allows you to stack more weight on and grapple with an unfamiliar movement. Doing this T-bar style row to one side, as opposed to between the legs, forces your whole body to work overtime while you try and keep yourself balanced. This move is one of the fastest tickets to bigger arms. Just don't tell everybody or they will all be doing it.

Why: Doesn't get more basic than this. Barbells allow you to work both arms simultaneously and evenly. By changing the position of your grip will enable you to work different parts of the muscle.

Why: Lying down on the bench reduces tension in your legs and core helping isolate the biceps.

Why: This move will hit your brachialis, building thickness in your arms. The movement is a bit like the dumbbell hammer curl, but the cable machine helps keep a steady and constant load on your biceps for longer, increasing time under tension and eliciting more growth.

Why: Similar to the underhand seated row, with your biceps along the plane of the direction of the pull, they work extra hard during each rep.

Now you know how to lift, give these workouts a go.

- The 400-rep arm building workout

- 5 moves that will guarantee bigger arms