Biceps Workout The Complete 7-Exercise Plan for Bigger, Stronger Arms
Big biceps are more than just a show muscle they’re a symbol of power and athleticism. Whether you’re flexing for fun, looking to fill out your shirt sleeves, or aiming for better pulling strength in sports, the right biceps workout can transform your arms.
Understanding Biceps Anatomy
To train effectively, you need to know what you’re working with.
The biceps brachii is made up of:
- Long Head – The outer portion, responsible for the biceps “peak.”
- Short Head – The inner portion, giving width and fullness.
Supporting muscles include:
- Brachialis – Lies beneath the biceps, pushes them up for a thicker look.
- Brachioradialis – Runs along the forearm, adds pulling strength.
Key takeaway: Use a mix of grip angles, equipment, and movement patterns to hit all these areas.
1. Close Grip Chin-Ups
Primary Muscles: Biceps (both heads), forearms, lats.
How to Perform:
- Grab a pull-up bar with an underhand grip (palms facing you), hands shoulder-width or closer.
- Hang with arms fully extended.
- Pull your chin above the bar, squeezing your biceps.
- Lower under control.
Sets & Reps:
- Beginners: 3 × 6–8 reps
- Advanced: 4 × 8–12 reps
Pro Tip: Keep your core tight and avoid swinging. Use a resistance band if you need assistance.
2. Concentration Curl
Primary Muscles: Short head of the biceps.
How to Perform:
- Sit on a bench with feet apart.
- Hold a dumbbell in one hand and rest your elbow inside your thigh.
- Curl the weight toward your shoulder.
- Lower slowly.
Sets & Reps:
- 3 × 12–15 reps (per arm)
Pro Tip: Focus on slow, controlled reps for a strong mind-muscle connection.
3. Barbell Biceps Curl
Primary Muscles: Long & short head of the biceps, forearms.
How to Perform:
- Stand tall holding a barbell with an underhand grip.
- Curl to shoulder level without moving your elbows forward.
- Lower slowly.
Sets & Reps:
- 4 × 8–10 reps
Pro Tip: Keep your elbows tucked for maximum biceps engagement.
4. Alternate Dumbbell Curl
Primary Muscles: Biceps, forearms, wrist rotation.
How to Perform:
- Hold a dumbbell in each hand at your sides.
- Curl one dumbbell at a time, rotating your wrist as you lift.
- Lower slowly and switch arms.
Sets & Reps:
- 3 × 10–12 reps (per arm)
Pro Tip: Pause at the top to squeeze the biceps harder.
5. Biceps Pulley Curl (Cable Curl)
Primary Muscles: Both heads of the biceps.
How to Perform:
- Attach a straight bar to a low pulley.
- Stand facing the machine, elbows close to your body.
- Curl toward your chest, then lower under control.
Sets & Reps:
- 3 × 12–15 reps
Pro Tip: Cables keep constant tension—don’t rush the movement.
6. Preacher Curl
Primary Muscles: Short head of the biceps.
How to Perform:
- Sit on a preacher bench with arms resting on the pad.
- Hold an EZ bar with an underhand grip.
- Curl upward until forearms are vertical.
- Lower slowly without locking elbows.
Sets & Reps:
- 3 × 10–12 reps
Pro Tip: The preacher bench removes momentum—focus on strict form.
7. Hammer Curl
Primary Muscles: Brachialis, brachioradialis, biceps.
How to Perform:
- Hold dumbbells with palms facing inward.
- Curl without twisting your wrists.
- Lower slowly.
Sets & Reps:
- 3 × 12 reps
Pro Tip: Use moderate weight to keep good form.
Full Biceps Workout Plan
Beginner Routine (2 Days/Week)
- Close Grip Chin-Ups – 3 × 6–8 reps
- Barbell Curl – 3 × 10 reps
- Hammer Curl – 3 × 12 reps
Intermediate Routine (2–3 Days/Week)
- Close Grip Chin-Ups – 4 × 8–10 reps
- Barbell Curl – 4 × 8–10 reps
- Alternate Dumbbell Curl – 3 × 10 reps/arm
- Biceps Pulley Curl – 3 × 12 reps
Advanced Routine (2–3 Days/Week)
- Close Grip Chin-Ups – 4 × to failure
- Barbell Curl – 4 × 6–8 reps
- Preacher Curl – 3 × 10 reps
- Concentration Curl – 3 × 12 reps/arm
- Hammer Curl – 3 × 12 reps
- Biceps Pulley Curl – 3 × 12–15 reps
Mistakes to Avoid
- Using momentum – swinging the weight reduces muscle tension.
- Partial reps – always use a full range of motion.
- Overtraining – biceps are small muscles; train them 1–2 times a week.
- Ignoring compound movements – chin-ups and rows also build biceps.
Nutrition for Bigger Biceps
- Protein: 1.6–2.2g/kg body weight (chicken, eggs, fish, tofu).
- Carbs: Fuel for training (rice, oats, fruits).
- Fats: Healthy sources (nuts, seeds, olive oil).
- Hydration: Keeps muscles functioning efficiently.
Building impressive biceps is a mix of smart exercise selection, perfect form, progressive overload, and nutrition. This 7-exercise workout plan targets every part of the biceps, ensuring balanced growth and strength. Stick with it, and in a few months, you’ll have the kind of arms that turn heads.
Frequently Asked Questions
Most experts recommend training biceps 2 times per week for optimal growth. This allows enough stimulus for muscle building while giving time for recovery.
For muscle gain, aim for 3–4 sets of each exercise, with 8–12 reps per set. Beginners can start with 2 sets and progress as strength improves.
Both approaches can be effective. Heavy weights (6–8 reps) build strength, while moderate weights (8–12 reps) focus more on hypertrophy (muscle growth). A mix of both works best.
Yes! You can perform bodyweight moves like close-grip chin-ups or resistance band curls to target your biceps without a gym.
Isolation moves like concentration curls are great for targeting the biceps directly, but compound movements like chin-ups also engage supporting muscles, giving better overall arm development.