Using a broad range of exercises is important for optimal biceps development. Given the main role of the biceps is elbow flexion, the logical movement for stimulating the most amount of muscle in this region is the bicep curl. The most effective bicep exercises are listed below!

The below workout should be performed doing 4 sets of 8-10 reps. Warm up with 2 sets of 10 reps using light weight for each exercize.

ALTERNATING INCLINE DUMBELL CURL:

  • Complete 4 sets of 8-10 reps.

  1. Sit down on an incline bench with a dumbbell in each hand being held at arms length.  Keep the elbows close to the torso. This will be your starting position.

  2. While holding the upper arm stationary, curl the right weight forward while contracting the biceps as you breathe out. As you do so, rotate the hand so that the palm is facing up. Continue the movement until your biceps is fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a second as you squeeze the biceps. Only the forearms should move.

  3. Slowly begin to bring the dumbbell back to starting position as your breathe in.

  4. Repeat the movement with the left hand. This equals one repetition.

  5. Continue alternating arms.

 

ALTERNATING HAMMER CURL:

  •  Complete 4 sets of 8-10 reps.

  1. Stand up with your torso upright and a dumbbell in each hand being held at arms length. The elbows should be close to the torso.

  2. The palms of the hands should be facing your torso. This will be your starting position.

  3. While holding the upper arm stationary, curl the right weight forward while contracting the biceps as you breathe out, maintaining the neutral grip. Continue the movement until your biceps is fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a second as you squeeze the biceps. Only the forearms should move.

  4. Slowly begin to bring the dumbbells back to starting position as your breathe in.

  5. Repeat the movement with the left hand. This equals one repetition.

  6. Continue alternating arms.

 

BARBELL CURL:

  • Complete 4 sets of 8-10 reps.

  1. Stand up with your torso upright while holding a barbell at a shoulder-width grip, knees slightly bent. The palm of your hands should be facing forward and the elbows should be close to the torso. This will be your starting position.

  2. While holding the upper arms stationary, curl the weights forward while contracting the biceps as you breathe out.  Only the forearms should move.

  3. Continue the movement until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a second and squeeze the biceps hard.

  4. Slowly begin to bring the bar back to starting position as your breathe in.

 

CABLE HAMMER CURLS:

  • Complete 4 sets of 8-10 reps.

  1. Attach a rope attachment to a low pulley and stand facing the machine about 12 inches away from it.

  2. Grasp the rope with a neutral (palms-in) grip and stand straight up keeping the natural arch of the back and your torso stationary.

  3. Put your elbows in by your side and keep them there stationary during the entire movement.  Only the forearms should move; not your upper arms. This will be your starting position.

  4. Using your biceps, pull your arms up as you exhale until your biceps touch your forearms. Remember to keep the elbows in and your upper arms stationary.

  5. After a 1 second contraction where you squeeze your biceps, slowly start to bring the weight back to the original position.

 

CABLE PREACHER CURLS:

  • Complete 4 sets of 8-10 reps.

  1. Place a preacher bench about 2 feet in front of a pulley machine.

  2. Attach a straight bar to the low pulley.

  3. Sit at the preacher bench with your elbow and upper arms firmly on top of the bench pad and have someone hand you the bar from the low pulley.

  4. Grab the bar and fully extend your arms on top of the preacher bench pad. This will be your starting position.

  5. Now start pilling the weight up towards your shoulders and squeeze the biceps hard at the top of the movement. Exhale as you perform this motion. Also, hold for a second at the top.

  6. Now slowly lower the weight to the starting position.

 

CLOSE GRIP EZ-BAR CURL:

  • Complete 4 sets of 8-10 reps.

 

  1. Stand up with your torso upright while holding an E-Z Curl Bar at the closer inner handle. The palm of your hands should be facing forward and they should be slightly tilted inwards due to the shape of the bar. The elbows should be close to the torso. This will be your starting position.

  2. While holding the upper arms stationary, curl the weights forward while contracting the biceps as you breathe out.  Only the forearms should move.

  3. Continue the movement until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a second and squeeze the biceps hard.

  4. Slowly begin to bring the bar back to starting position as your breathe in.

 

Important Notes:

  • Focus is crucial whilst training biceps. Pay attention to the squeeze and really feel each movement.
  • Don’t lift too heavy! Using a weight that is too much will just bring a whole range of other muscle groups into work to complete a movement that should be bicep focused.