🏋️ 16 best biceps exercises for growth

It's the month of frights at night, and here at BarBend, we'll continue bringing you the latest examples of extraordinary might. 

Mitchell Hooper simply cannot be stopped. After his latest win, we're starting to wonder whether this Canadian strongman has an off switch.

The CrossFit Rogue Invitational is happening later this month. We looked at detailed trends from the past to predict the programming in Round Rock, TX. 

Just because beach season is in the rearview doesn't mean you can't continue building bigger arms. Here are 16 of the best biceps exercises to get you started. 

Strongman

Mitchell Hooper Is Red Hot

Canadian strongman Mitchell Hooper blitzed the 2022 World's Strongest Man in May, and we wondered what he'd have in store after such a debut. We're not sure anyone could have predicted the cascade of success that followed. 

Last weekend, Hooper won the 2022 Giants Live World Tour Finals in Scotland in a resounding performance over some of the world's strongman elite. The victory isn't just Hooper's second straight victory after winning the Arnold Strongman Classic UK in September — it's also his fifth consecutive (!) finish on the podium dating back to July. 

Hooper called this win "surreal" in a post on Instagram. That's fitting because it's surreal to watch his meteoric rise through the sport of strongman.

Read: 2022 Giants Live World Tour Finals Results — Mitchell Hooper Starts a Hot Streak

CrossFit

What to Expect at the 2022 Rogue Invitational

At the end of October, the fourth edition of the CrossFit Rogue Invitational will commence. With elite CrossFitters like Justin Medeiros and Annie Thorisdottir battling for a $215,000 payout, we thought it pertinent to try and predict the potential chaos in Round Rock, TX. 

We took a deep dive into the past three Rogue Invitationals to predict what will go down this year, including the types of events, style of workouts, and types of movements. Ultimately, we learned there are some biases in traditional programming, which might benefit certain competitors. 

As one of CrossFit's tentpole events, it pays to be prepared based on history. That's whether you're a competitor or a fan. 

Read: Predicting the 2022 Rogue Invitational CrossFit Programming

Training Tips

Build Your Biceps Through the Winter

Winter is coming, and there's no better time to start tinkering with your training as you build a better body heading into 2023. And when it comes to improving your physique, chances are you've got arms on the brain.  

If you want new ideas for blitzing your biceps, we've got a rundown of the 16 best exercises you should absolutely weave into your routine. From classic barbell curls to some quality cable work, there's something here for everyone. 

Read: The 16 Best Biceps Exercises for Greater Growth

Everything Else 

A Banner Day for Nicol Stones Records

• Mitchell Hooper might have been the headliner, but four strongmen broke the Nicol Stones world record at the World Tour Finals.

• Nabil Lahlou, a.k.a. the "French Phenom," added a staggering new deadlift world record to his resumé.

• Derek Lunsford's one of the biggest names in bodybuilding. That doesn't mean he doesn't feel some butterflies every time he steps on stage.