Biceps Workouts

Build biceps with these movements

Biceps Workouts
Standing Barbell Curl :3 sets of 12-15 reps
Biceps Workouts
Cable Curl :3 sets of 12-15 reps
Biceps Workouts
Close Grip EZ Bar Curl :3 sets of 12-15 reps
Biceps Workouts
Wide Grip EZ Bar Curl :3 sets of 12-15 reps
Biceps Workouts
Machine Preacher Curl :3 sets of 12-15 reps
Biceps Workouts
Alternating Standing Hammer Curl :3 sets of 12-15 reps
Incline Dumbbell Curl :3 sets of 12-15 reps
Dumbbell High Curl :3 sets of 12-15 reps
Dumbbell Hammer Curl :3 sets of 12-15 reps
Alternating Seated Dumbbell Curl :3 sets of 12-15 reps
EZ Bar Preacher Curl :3 sets of 12-15 reps
Concentration Curl :3 sets of 12-15 reps
Alternating Standing Dumbbell Curl :3 sets of 12-15 reps
One-Arm Dumbbell Preacher Curl :3 sets of 12-15 reps
Cable Curl Rope Extension :3 sets of 12-15 reps

Biceps workouts are key for developing strong, well-defined arms. Here are some of the best exercises to include in your biceps routine:

  1. Bicep Curls: The classic move that targets the biceps brachii. Variations include:

    • Dumbbell Curls: Allows for a natural range of motion.
    • Barbell Curls: Focuses on overall bicep strength.
    • Hammer Curls: Targets the brachialis and brachioradialis muscles.
  2. Preacher Curls: Isolates the biceps and reduces the potential for cheating during the lift. Can be performed with a barbell or dumbbells.

  3. Concentration Curls: Focuses on the peak of the biceps by isolating the muscle. Performed while sitting with the upper arm braced against the thigh.

  4. Incline Dumbbell Curls: Targets the long head of the biceps by performing curls on an incline bench, which stretches the biceps more than standard curls.

  5. Cable Curls: Provides constant tension throughout the range of motion. Variations include single-arm and double-arm cable curls

Tips for Effective Biceps Workouts
  • Recovery: Allow adequate rest between workouts to give your muscles time to repair and grow. Aim for at least 48 hours before working the same muscle group again.
  • Nutrition: Support your workouts with a balanced diet rich in protein, carbohydrates, and healthy fats to fuel muscle growth and recovery.
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