Build size, strength and definition in your arms

Best Bicep workouts

Bicep workouts target the muscles on the front of your upper arms, helping you develop strength, improve performance in pulling movements, and create well-defined arms. In these workouts, you’ll combine proven compound lifts and isolation exercises to maximize muscle growth and endurance. Exercises like barbell curls, chin-ups, and hammer curls form the foundation of your workouts by engaging the biceps through different angles and grips. These movements are complemented by variations such as concentration curls and cable curls to isolate each arm and enhance shape and detail. Whether you’re training for strength, aesthetics, or overall fitness, dedicated bicep workouts are an essential part of any balanced routine.

Workout

Workout 1 Biceps (Foundation builder)

Increase arm strength, improve grip and enhance muscle definition

The benefits of Bicep workouts

Bicep training is key for building stronger, more defined arms. Strengthening your biceps supports better performance in exercises like rows and pull-ups while improving grip and control. Consistent bicep workouts also contribute to a balanced upper body and help prevent injuries by maintaining healthy elbow and shoulder mechanics. Whether your goal is to increase muscle size, boost strength, or simply improve the look and function of your arms, including focused bicep workouts in your program delivers benefits that go beyond appearance.

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Workout

Workout 2 Biceps (Precision scupltor)

Elbow Flexor Stretch

Warming-up

1 30 sec (each arm)

2 30 sec (each arm)

Rest: 15 sec between sets

Barbell Preacher Curl

1 6 reps

2 6 reps

3 6 reps

Rest: 60 - 75 sec between sets

Dumbbell Concentration Curl

1 8 reps

2 8 reps

3 8 reps

Rest: 60 - 75 sec between sets

Cable Curl

1 10 reps

2 10 reps

3 10 reps

Rest: 60 sec between sets

Workout

Workout 3 Biceps (Angle variation)

Elbow Flexor Stretch

Warming-up

1 30 reps

2 30 reps

Rest: 30 sec between sets

Barbell Curl

1 8 reps

2 8 reps

3 8 reps

Rest: 60 - 75 sec between sets

Dumbbell Incline Biceps Curl

Dumbbell Hammer Curl

1 8 reps

2 8 reps

3 8 reps

Rest: 60 sec between sets

Frequently Asked Questions: Best biceps workouts

Are bicep workouts suitable for beginners?

Yes, bicep exercises are beginner-friendly and can be scaled with lighter weights and simple variations to build strength safely.

What are the best exercises for bicep growth?

Barbell curls, dumbbell curls, chin-ups, hammer curls, and concentration curls are among the most effective for building bicep size and strength.

How often should I train my biceps?

Most people see results training biceps 1–2 times per week, allowing for enough recovery between sessions.

How many exercises should I include in a bicep workout?

A typical bicep session includes 3–5 exercises focusing on different grips and angles to fully engage the muscle.

Should I train biceps on the same day as back?

Yes, many programs pair biceps and back together since both are involved in pulling movements.

Consistency makes it count

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