Bicep Workouts

a man and a woman working out in the gym

Exercise for Biceps

We'd all like to have bigger biceps. Most of us, at least. They complement a well-defined torso and look excellent in a fitting white t-shirt, but much better out of it. Yes, some individuals will tell you that working your biceps alone is pointless. We understand, but there are days when we just want to go to the pump. What's more, you know what? There's nothing wrong with that. So, rather than wasting time, let's go right to the point. These exercises can help you achieve your goal of bigger biceps. If you do them correctly, not only will your biceps start to expand, but your general health will improve as well.

The massive muscle group that resides in the front region of your upper arm is known as the biceps. You're familiar with the one we're talking about. When you're flexing, you look at it a lot. It's called the biceps brachii in Latin, which means "two-headed arm muscle." The reason behind this is that your biceps are divided into two parts: the long head and the short head. Both heads of the muscle originate from the scapula (shoulder blade) and join in the middle of the arm to form the muscle we all know and love.

Key to building bigger biceps:

  • Warm-up

It may appear tedious, but patience is a virtue, and it is also vital. A malleable muscle has been warmed up. To put it another way, it will operate better. The higher temperature reduces the likelihood of rips and tears by delivering more red blood cells – and thus oxygen and nutrients – to the muscle while it is working.

  • Change up the workouts

Remember that your body has fully acclimated after six workouts (give or take) and you won't obtain the same benefits. Simply said, sitting there each week and curling up won't go you very far. Variety is, after all, the spice of life.

  • Breathe 

In fact, not breathing out might make you dizzy and cause your blood pressure to rise. Structured, rhythmic breathing will assist you in concentrating, calming down, and maintaining a more controlled tempo. An oxygenated body will also aid supply that sweet, sweet air to your muscles, helping them to 'breathe' and work harder.

  • Efficient rest 

It is commonly recommended that you rest for 30 to 60 seconds between sets. This isn't nearly enough time for your muscles to properly recuperate. Your muscles will have an opportunity to recover their full strength after three or four minutes. Then, in your following session, you can add more weight for increased muscle growth.

Exercises for biceps

  • Barbell curl 

A classic biceps-builder is the barbell curl. When done correctly, this exercise targets the biceps and can add significant size and strength to the entire muscle. Because you're lifting a single item with both hands, you can curl more weight with the barbell curl than with other curl types. It's also simple to accomplish. Simply load a barbell with weight, grip it in both hands, and raise it to your chin. Rinse and repeat as needed.


  1. It's straightforward and effective. The barbell curl has a low learning curve, making it ideal for novices, while more experienced lifters can still benefit from the fundamental principles.
  2. Because you can load your biceps with more weight, you'll build stronger biceps faster.

How to do it?

With an underhand grip slightly wider than the shoulders, grab a barbell. Pull the shoulders back into the socket while keeping your chest up and shoulder blades tight together. This will expose the front of your biceps. The elbows should be positioned beneath the shoulder joint or slightly forward by the ribs. Curl the barbell up with your biceps, being careful not to let your torso fall forward, your shoulders collapse forward, or your elbows slide backwards to the side of your body (they should stay slightly in front of the shoulders).

  • Chin-up

The chin-up is a bodyweight exercise that can result in significant biceps (and back) muscular gain using only a pull-up bar. If you have a door-mounted pull-up bar in your home gym, all you'll need to do chin-ups is that. The biceps are generally exposed to loads heavier than those that can be lifted with a barbell since the lifter pulls their own bodyweight. Lifters, on the other hand, may perform these exercises incorrectly, stimulating their shoulder and grip muscles.


  1. A chin-up requires simply a pull-up bar, making it one of the more accessible exercises on this list.
  2. The chin-up requires you to lift your whole bodyweight, putting more strain on your biceps than a typical curl.
  3. Your grip and shoulders will strengthen as well.

How to do it?

Hands should be roughly shoulder-width apart, or somewhat broader, while you hang from a bar with palms facing you. Squeeze your shoulder blades together and draw your body up from a dead hang, being careful not to fold your body inwards (as many people do), until your chin is at or over the bar.

  • Hammer curl

The lifter curls dumbbells with their hands facing each other in the hammer curl. Because we're stronger in a palms-facing position, this neutral wrist position is more comfortable and allows the lifter to lift more weight. For added arm thickness, this technique also targets the biceps brachialis and brachioradialis (outer biceps and forearm).


  1. It is more comfortable to hold your wrist in a neutral position.With the hammer curl, you can lift more weight, resulting in more muscle-building volume over time.
  2. To create denser arms, the hammer curl targets the inner biceps muscle and the forearm.

How to do it?

While standing, hold a dumbbell in each hand. Make sure your wrists are facing each other. Curl the dumbbells up towards your shoulders by keeping your arms tucked up at your sides and flexing your elbows. Return them to their original position with care.

  • Incline dumbbell curl

The lifter must lie back on an incline gym bench to accomplish the incline dumbbell curl. Curling from an incline removes momentum from the equation, making it impossible for the lifter to cheat the weight up. Second, curling with long, extended arms gives you a wider range of motion, which makes this curl variety more effective.


  1. The incline dumbbell curl eliminates momentum, requiring the lifter to curl with perfect form.
  2. Lifting with extended arms improves the range of motion of the exercise, resulting in higher muscular stress.

How to do it?

With a dumbbell in each hand, lie back on an incline bench angled at roughly 60 degrees. Allow your arms to hang fully extended. Curl the weight up to your shoulders without shifting your shoulders. Hold for a second at the apex of the exercise, then carefully lower the dumbbells with control.

Take Away

Choosing the correct exercise for your objective is similar to selecting the perfect tool for the job - it's critical to your success. To find out how many exercises to train per session, you'll need to do some arithmetic. Assume you train your biceps twice a week at the recommended maximum set of 14. Per workout, you'll do seven sets of biceps work. Three exercises might be done, with three sets for the first two and two higher-rep sets for the third. Typically, three to four sets are recommended for each action.

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