Want to build flex-worthy arms? Whether you’re new to the gym or looking to add variety to your upper body routine, these six bicep exercises are exactly what you need.
Bicep Workout Benefits
Upper body strength training is an important component of every workout routine. Strength workouts not only add muscle and definition to your arms, but they also:
- Improve your range of motion and the ability to do everyday tasks
- Increase bone density
- Lower your risk of cardiovascular diseases
- Help your body burn more calories at rest
Which muscles do bicep workouts target?
There’s a whole muscle group running the entire length of your forearm, and this arm workout will hit each muscle, including:
- Biceps brachii
- Brachialis
- Coracobrachialis
While it can be tempting to focus only on your biceps brachii — the muscle that creates the signature bicep bump — it’s important to train every muscle in your upper arm to get optimal results and avoid straining or injury.
15-Minute Beginner Bicep Workout
This beginner bicep routine is designed to strengthen your upper body, build up muscle mass, and increase muscle stability and endurance. You can adjust the weight to modify the intensity based on your experience and desired level of difficulty — we recommend starting with a weight that challenges you without compromising your form and technique.
Tip: If you’re looking for a more challenging arm workout, try doing a superset, moving directly from one bicep exercise to the next. Maintaining constant tension encourages your body to build muscle faster.
Bicep Curls
No bicep workout would be complete without the signature bicep curl. Bicep curls are one of the most popular free weight bicep exercises because they not only target your upper arms and forearms, but also engage your core to maintain stability.
Tip: Keep your pelvis tucked and your knees slightly bent at all times to support your lower back and avoid injury.
How to:
- Hold the barbell down in front of you with your arms straight and palms facing outward. Keep your feet shoulder-width apart. (Make it a dumbbell curl if you’d prefer that over a barbell).
- Raise the bar up to your shoulders with control, keeping your elbows at your sides. Avoid jerking or swaying and keep your upper body stable through each rep.
- Pause at the top and take a breath before slowly lowering the bar back to the starting position. Avoid locking your elbows.
- Perform 3 sets of 12 reps, resting for 60 seconds between each set.
Incline Twisting Curls
Incline twisting curls are a great addition to any strength training routine. The incline bench keeps your torso stable so you can focus on engaging your arm muscles. Plus, a little extra gravity on the lift increases the level of difficulty — and boosts your results.
Tip: If you’re arching your back or find that your upper body or chest moves during reps, you may need to choose a lighter weight or lower the bench to keep your feet firmly planted on the ground.
How to:
- Lie on an incline bench, holding the dumbbells by your side with your arms straight down and palms facing the bench. Keep your lower back secure on the bench throughout each rep.
- Exhale as you raise the dumbbells up to your shoulders, bending at the elbows and turning your wrists to finish with your palms facing your chest. Pause at the end of your exhale.
- Lower the weights back down with control as you inhale and turn your palms back toward the bench slowly.
- Perform 3 sets of 12 reps, resting for 60 seconds between each set.
Concentration Curls
The concentration curl gets its name from the fact that it specifically targets the full length of your biceps brachii muscle, the muscle responsible for creating that “buff” look.
How to:
- Sit on a bench and hold a dumbbell with your elbow resting on your inner thigh at or below knee height. Let your arm hang straight down with your palm facing out.
- Tighten your bicep and hold that tension as you raise the dumbbell up to your shoulder, bending at the elbow.
- Exhale as you curl, pause, then inhale as you straighten back to the starting position. Keep your elbow on your thigh at all times.
- Perform 3 sets of 12 reps, resting for 60 seconds between each set. Complete all reps on one side before switching to the other side.
Modification: You can also do this exercise with a resistance band. Sit on a bench with one foot on the end of the resistance band tubing, holding the handle in your opposite hand with your arm straight and your elbow on your inner thigh. Raise the resistance band handle up to your shoulder, bending at the elbow and keeping it on your inner thigh throughout.
Preacher Curls
Preacher curls target your biceps and forearms, helping you build strength and definition in your arm muscles and stability in your elbows.
How to:
- Stand upright with your elbows resting on the pad. Grip the barbell with your palms facing outward.
- Slowly raise the weight up to shoulder height, exhaling as you lift.
- Inhale as you extend your arms back down with control. Avoid hyperextending your elbows. Perform 3 sets of 12 reps, resting for 60 seconds between each set.
Modification: You can also do preacher curls with an exercise ball to activate your lower body and build more core stability. Kneel on the floor and put your chest onto the ball. Rest your upper arms and elbows on the exercise ball with your palms facing outward, and curl the dumbbells toward your shoulders with control. For extra support, place a yoga mat or towel under your knees.
Cross-Body Curls
Cross-body curls activate your biceps and forearms while lighting up your chest muscles, too.
How to:
- Begin in a standing position with your legs shoulder-width apart. Hold the weights at your sides with your palms facing inward.
- Slowly raise one dumbbell up and across to your opposite shoulder, bending at the elbow and exhaling as you lift. Pause briefly at the top of each rep.
- Inhale as you slowly lower the dumbbell back down to the starting position.
- Perform 3 sets of 12 reps, resting for 60 seconds between each set. Alternate sides with each rep.
High Curls
High curls target the short head of the biceps, which builds up the width and thickness of your inner arm muscles. For this bicep exercise, you’ll need a cable attachment that you can attach to a rack at the gym.
How to:
- Stand with your feet directly beneath your shoulders and hip-width apart.
- Hold the cable attachment handle with your palm facing upward at shoulder height.
- Exhale as you pull the handle toward your shoulder, bending at the elbow. Pause after each curl.
- Inhale as you release your arm back to a straight, shoulder-height position. Avoid hyperextending your elbow.
- Perform 3 sets of 12 reps, resting for 60 seconds between each set. Complete all reps on one side before switching to the other.
Modification: If you don’t have a cable attachment, try using a resistance band instead. Hold onto the band with both hands at shoulder height and curl toward your shoulders with control.
Coach Heather’s Bicep Workout for Beginners
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