Biceps play an important role in your bodybuilding regime. If you have stronger biceps, you can weigh heavy weights easily. The arms look really attractive and add value to your overall personality. So, gear up yourself for bicep exercises to make bigger arms.

There is a short head (internal biceps), and a long head (external biceps). You need greater biceps so work on both internal as well as external biceps for better results. Investigate where these muscles are situated in the arm: life structures of the biceps. The biceps are important parts of turning the wrists, and additionally moving the elbows.

Bicep Workout Routine

Bicep workouts are the essential part of your whole body exercises. If you have strong arms, you can lift more weight to support for other body parts’ growth. But, you should also follow Bicep Workout Routine so that the muscle growth of biceps in right proportion.

Mostly people prefer to do bicep workouts once a week. But, some of them do bicep workouts twice a week when they have been doing two body part exercises in a day. This kind of fitness regime is effective for the experienced fitness enthusiasts.

However, excessive nutrition is required when you are taking bicep exercises twice in a week. You should do your workout under the guidance of fitness trainer for effective results. Otherwise, people often have to face muscle injuries while doing exercises wrongly and this may have serious health-related issues.

Bicep Workouts For Men And Women

Learn different bicep workouts for men to build bigger arms. You can do at least 3 to 4 sets of each exercise and repetitions may last from 12 to 6 as per your fitness trainer instructions.

1. Barbell Curl:

barbell curl


  1. Hold the bar with a shoulder-width grasp, with arms straight toward the floor and elbows bolted an inch from your sides.
  2. Twist weight toward the mid-section, while holding the elbows and back settled.
  3. Contact the biceps as the bar achieves the front of the mid-section.
  4. Resist weight as it gradually brings down to the floor for a full extend.

2. Alternate Seated Dumbbell Curl:

seated alternate dumbbell curl


  1. Sit toward the end of the flat bench.
  2. Hold two dumbbells down at your sides utilizing an underhand grasp with palms confronting forward.
  3. Gradually twist (lift) the dumbbells up simply past your mid-section and toward your shoulders. At the highest point of the development, stop for a brief moment to squeeze your biceps muscles. Gradually come back to begin.
  4. Use the dumbbell curl with the alternate arm. Do separate sets on one arm at a time

3. Preacher Curl:

preacher curl


1.) Start after adjusting the seat of the bench so your arms are properly leveled with the upside of the bench and resting your forearms against the bench and extend them fully.

2.) Hold the bars with your both hands and pull it towards your head, isolating and squeezing the biceps especially muscle.

3.) Wait for a while and then lower the bar back to the starting position.

4.) Repeat the sets you desire as per your fitness trainer’s guidance.

4. Incline Dumbbell Curl:

Incline Dumbbell Curl


  1. Lie down on an incline bench, hold both dumbbells with arms extended down and back.
  2. Take your dumbbells up and out with both hands and make sure that you turn the wrists as the weights are raised.
  3. Come back to the starting position.

5. Hammer Curl:

Hammer Curl


  1. Stand straight with a set of dumbbells and hold them with a firm grip.
  2. Bend your arms and your palms should be facing your body.
  3. Keep your body fixed and elbows in at your sides. You curl the dumbbells up as far as possible.
  4. Squeeze the biceps at the upside of the movement, and then slowly lower the weight back to the starting position.
  5. Repeat the steps to build stronger biceps.

6. Concentration Curl:

Concentration Curl


1.) Sit down at the end of a flat bench with your feet flat and your legs should spread in a V position.

2.) Hold a dumbbell in one of your hands with a palms-up grip, placing the arm in between your legs and up against your inner thigh just above your knee.

3.) Slowly pull the weight towards the chest, squeezing your bicep on the motion upside and once you reach the top, hold the position for a count.

4.) Return to the previous position and repeat the steps.

5.) Practice the same exercise with another hand.

Also Read,


The above-mentioned bicep exercises will certainly help you to make bigger arms and don’t forget to have proper nutrition for better results. Building your bicep muscles is a continuous process. Don’t try to lift more weight if your body doesn’t allow. And, enjoy your bicep workout for strengthening your arm muscles.

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