21 Finest Bicep Workout routines For Males in 2023

In contrast to the chest and the again, your biceps muscle mass are one of many most important areas of the physique that may spend more often than not on present. So naturally, you’re going to need them to look as large and seductive as potential.

Happily immediately, with so many health specialists and high-profile celebrities needing to remain in form — hi there Chris Hemsworth’s superhuman arms — there may be actually a complete world of information relating to efficient bicep exercises.

However as with something in health, there may be most positively a proper and a improper strategy to do issues. Carry out bicep workout routines appropriately, and also you’ll see some critical muscle development very quickly in any respect. Nonetheless, fail to stick to correct approach and you may properly find yourself tearing the muscle or simply not seeing any muscle development in any respect. Right here’s learn how to keep away from that at any value…

Bicep Exercises By Issue And Expertise Degree

Attempt one in every of our tailored bicep exercises or, if you happen to’re a seasoned professional, combine and match them for enormous development.

Newbie Bicep Exercise

ExerciseSetsRepsBicep Curls310 – 12 repsIncline Twisting Curls310 – 12 repsPreacher Curls310 – 12 repsCross-body Curls310 – 12 repsHigh Curls310 – 12 reps

Intermediate Bicep Exercise

ExerciseSetsRepsBarbell Curls48 – 10 repsEZ Bar Curls48 – 12 repsSeated Dumbbell Curls48 – 12 repsHammer Curls38 – 10 repsConcentration Curls28 – 10 reps

Superior Bicep Exercise

ExerciseSetsRepsIncline Bench Curls410 – 12 repsConcentration Curls312 – 15 repsSeated Cable Curls412 – 15 repsCable Preacher Curls412 – 15 reps

Bicep Workout routines With Dumbbells

You might assume you already know a few of the greatest bicep exercises to be carried out, and which will actually be true. Some others, nonetheless, might not have realised that the biceps are cut up into two elements, and so surprise why their arms nonetheless aren’t busting out of their tops. It is advisable to prepare each muscle heads equally with the intention to see some critical development.

1. Bicep Curls

In any other case referred to as “my first bicep exercise”, the bicep curl is the quintessential bicep exercise that we’ve seemingly all carried out sooner or later in time. Whether or not or not it’s with free weights, groceries, some books or the cat, bicep curls are a surefire strategy to pack on some muscle.

The right way to carry out this bicep train: The best strategy to carry out bicep curls is to face upright along with your elbows near your physique and along with your palms shoulder-width aside. Taking a dumbbell in every hand, alternate curling every arm on the elbow joint, making certain you don’t arch your again or swing your arms to finish the rep, and exhaling your breath as you curl, too. When you may’t full a full rep, it’s time to place the burden down and relaxation, earlier than finishing one other set.

Too usually guys will swing their arms to assist in giving some further momentum to finish the rep, however this takes stress away from the bicep muscle itself, thereby doing virtually nothing on your positive factors. For those who’re discovering you do need to swing your arms to twist the dumbbells totally, it’s best to think about dropping the burden. It’s much better to finish correct, full reps with a lighter weight, than to carry out them incorrectly utilizing heavy weight. Go away your ego on the door.

One other frequent mistake individuals make is curling their arms far too shortly. With any raise or muscle motion, tempo is vital. Transferring slowly offers a lot larger advantages to the muscle group being labored, as a result of it forces that group to carry the load for longer.

Units: 3 to 4 units with 8 to 12 reps per set (or per arm, if alternating)Tempo: 2 seconds up, 2 seconds down

2. Incline Dumbbell Curl

The incline dumbbell curl is one other bicep exercise basic and is a superb one for torching the longer head of the biceps muscle. Introducing an incline – you’ll want an incline bench – sees your arms having to work in opposition to a larger deficit than whenever you’re standing, that means they should work more durable.

The right way to carry out: You’ll seemingly discover that you just’re not in a position to raise the identical weight with an incline dumbbell curl as whenever you’re bicep curling standing – whether or not it’s utilizing dumbbells or performing a barbell curl – which is completely regular. Drop the burden, and also you’ll be capable to carry out the incline dumbbell curl way more successfully.

Set your bench to a 45-degree angle and, as with the standing bicep curls, hold your elbows near your physique. With a dumbbell in every hand, you may decide to both curl each arms on the identical time, or alternate. Whichever possibility you select, be certain that to maintain the tempo gradual and make sure you totally straighten your arms again to the beginning place earlier than finishing one other curl.

Units: 3 to 4 units with 8 to 12 reps per set (or per arm if alternating)Tempo: 2 seconds up, 2 seconds down

Bicep Workout routines For Dimension

1. Dumbbell Hammer Curl

As we mentioned earlier, you could work all areas of the biceps muscle in order for you your arms to look thick. Enter, the hammer curl. Carried out in the very same manner as a bicep curl, the hammer curl merely sees you rotating the dumbbell onto its aspect, so that you’re holding it in a impartial grip (palms dealing with inward).

The right way to carry out: Stand in a standard place and take a dumbbell in every hand, and maintain them along with your palms dealing with inward. Begin with the dumbbells down by your aspect after which raise them up, bending on the elbow. Ensure you hold your higher arms near your physique always, and hold them static, the one motion you need to see is in your forearm.

You solely have to raise your arms till your forearm is at a proper angle, or barely larger, and when you do attain the highest of the motion, you may maintain for a second or two to essentially really feel the strain in your biceps.

Return the dumbbells to the beginning place to finish one rep. You may select to alternate every arm if you want, however it’ll most likely be simpler to twist each arms on the identical time.

Units: 3 to 4 units with 8 to 12 reps per setTempo: 2 seconds up, 2 seconds down

2. Focus Curl

One other variation of the bicep curl is the focus curl, which requires you to, properly, focus…or no less than, appear like you might be. The focus curl is a seated motion, as a result of you could relaxation your elbow in your knee – and subsequently find yourself trying like August Rodin’s The Thinker statue. This helps to isolate the biceps muscle mass, inflicting it to obtain larger ranges of stress, and in flip, inflicting it to turn into stronger – plus, they’ll provide you with critical bicep peaks.

The right way to carry out this bicep train: To carry out the focus curl, sit on a bench and relaxation whichever arm you select on the leg of the identical aspect and let the burden dangle down naturally. Then, as with different bicep curl variations, curl the burden up on the elbow, conserving the tempo (and your respiratory) gradual and managed. Repeat for the alternate arm.

Units: 3 to 4 units with 8 to 10 reps per setTempo: 3 seconds up, 1 second gained

3. EZ Bar Curl

A variety of guys might flock to the common barbell curl to carry out some bicep workout routines, however the EZ bar is the place it’s at. Much like a barbell, however with kinks in it, in any other case referred to as an undulating deal with (in case your gymnasium doesn’t have EZ bars for some motive, then a barbell continues to be completely wonderful to make use of). An EZ bar makes it simpler to raise heavier masses and might stimulate larger muscle activation within the biceps muscle. Which is what you need.

The right way to carry out: To carry out the EZ bar curl, maintain it with palms dealing with up – or with an underhand grip – and along with your arms straight down in entrance of you. Curl the bar from the elbow joint, lifting slowly and conserving your respiratory beneath management. You need to curl till your palms attain your shoulders and squeeze the biceps on the prime of the second. You may maintain right here for a few seconds, whereas nonetheless squeezing, earlier than decreasing the bar again down slowly.

Units: 3 units with 10 to 12 reps per setTempo: 2 seconds up, 2 seconds down

4. Overhead Cable Curl

One of the crucial vainglorious biceps workout routines for males is the overhead cable curl. This motion requires the usage of a cable machine stack, with a deal with on both aspect of your physique. If there’s a mirror close by, then it affords the right alternative to essentially see your biceps shine. Better of all, it’s a fantastic train for increase these bicep peaks.

The right way to carry out this bicep train: With a cable machine both aspect of you, set the pulleys to round shoulder top, or one notch above. Connect a D-ring to each pulleys and seize each with an underhand grip. As soon as on this place, you’ll quickly perceive why this biceps train may also be referred to as the crucifix curl.

Along with your weight set (begin low so you may suss out how simple or troublesome it’s) curl your palms in the direction of your ears, bending on the elbow. Your higher arm ought to keep parallel with the ground throughout the motion. As soon as your palms attain your ears, maintain for a second or two, earlier than slowly returning to the beginning place to finish one rep.

As a result of the overhead cable curl is one which can be utilized to extend the scale your biceps, you’ll need to carry out the next variety of reps and for a excessive variety of units, to enter a hypertrophy state. With this in thoughts, it’s much better to maintain the burden gentle and manageable, so that you could full all reps successfully.

Units: 4 units with 10 to 12 reps per setTempo: 3 seconds curling, 2 second return

Bicep Workout routines For Mass

1. Zottman Curl

The Zottman Curl is a kind of bicep workout routines that most likely will get missed far an excessive amount of. It’s an absolute weapon of a motion and one it’s best to positively be together with in your program as a result of it really works all three main elements of the biceps muscle (alongside along with your forearm). Regardless of it’s complicated sounding identify, it’s an extremely easy motion to grasp, too.

The right way to carry out: Carry out this bicep train by standing in the identical beginning place as a daily bicep curl – arms shoulder width aside and palms dealing with up – raise the dumbbells in the identical manner, i.e. curling on the elbow joint and lifting slowly. If you attain the highest of the motion, rotate the dumbbells round in order that your palms are dealing with down.

Then, decrease the dumbbells in the identical gradual method till your arms are straight. It’s necessary you retain the downward motion gradual too, as doing so will guarantee your forearms obtain some stress too, which is able to finally provide you with stronger, bulkier arms.

Units: 3 to 4 units with 10 to 12 reps per setTempo: 3 seconds up, 3 seconds down

2. Bicep Cable Curl

Transferring away from free weights and on to cables, the bicep cable curl is one other nice variation so as to add into your routine. A cable machine is especially efficient as a result of they supply fixed stress to whichever muscle group you’re working. You can too make use of the usage of numerous attachments to assist work different areas of the biceps, equivalent to attaching a rope to carry out cable hammer curls.

The right way to carry out: To carry out the bicep cable curl, be sure to’re utilizing the bar attachment and have the pulley set in order that it’s by your ft. Similarly to the opposite bicep curl actions, hold your elbows near your physique and curl the bar upwards, conserving the tempo gradual and managed.

Maintain and squeeze the biceps on the prime of the motion, earlier than slowly decreasing again to the beginning place. You might the bicep cable curl barely more durable than a daily barbell curl, and that is due to the aforementioned further stress.

Units: 4 units with 8 to 10 reps per setTempo: 3 seconds up, 2 seconds down

3. Reverse EZ Bar/Barbell Curl

For those who actually need to enhance your grip energy whereas serving to to extend your total arm measurement, you could add some reverse curls into your program. In doing so, this improved grip and energy will assist you to raise heavier weights when performing common bicep workout routines. You may carry out reverse curls utilizing both an EZ bar or a straight barbell, however keep in mind, you gained’t be capable to raise the identical as whenever you’re performing a daily curl motion.

The right way to carry out: To carry out reverse curls bicep train, stand along with your arms shoulder width aside and seize the bar with an overhand grip (if you happen to’re utilizing an EZ bar, grip the downward-sloping elements). Then, curl in an identical strategy to common bicep curls.

Hold your elbows near your physique and curl your arms upwards, slowly, till your palms attain your shoulders. Maintain and squeeze on the prime of the motion earlier than decreasing again right down to the beginning place.

Units: 3 to 4 units with 10 to 12 reps per setTempo: 2 seconds up, 2 seconds down

4. Preacher Curl

The preacher curl is one other wonderful biceps train that’s properly value including into your routine, as a result of it just about ensures greater biceps. Make no mistake, this isn’t a alternative train for a few of the different must-do biceps workout routines on this checklist, nevertheless it’s one that enhances them massively.

Sadly, you may’t actually carry out preacher curls with no preacher bench, so that you’re going to need to get your self a gymnasium membership if you happen to don’t have one already. A preacher bench sees your arms angled and remoted at round 45-degrees.

You then have the choice of selecting your piece of kit to carry out your bicep curls. You should use dumbbells, an EZ bar or a barbell. As with the incline dumbbell curl, you’ll need to begin off with a lighter weight than you’d anticipate, due to how the bench isolates your arms – you have got much less leverage and your biceps muscle mass turn into the actual star of the present.

The right way to carry out: To carry out this bicep train, sit on the preacher bench in order that your armpits are touching the highest and holding the burden utilizing an underhand grip. Curl the bar or dumbbells up slowly till your palms attain your shoulders, after which slowly return them to the beginning place.

It’s necessary to maintain the remainder of your physique nonetheless and stable throughout the motion. Some individuals might discover they rise up barely to assist present some further momentum, however this does away with all of your arduous work.

Units: 3 units with 8 to 10 reps per setTempo: 3 seconds up, 2 seconds down

5. Chin-Up

So usually a check of a person’s energy, the chin-up is an train it’s best to actually be including to your exercise program. Plus, not solely does it work your biceps, however you get the additional benefit of working different main higher physique muscle teams such because the shoulders and your higher again.

The right way to carry out: Standing dealing with a chin-up bar or handles, have your palms dealing with in the direction of you – in any other case referred to as an underhand grip or supinated grip – and your arms shoulder width aside. Guarantee your arms are at full size and pull your self up. Sounds simple, however it may be simple to do it improper. Think about forcing your elbows into the bottom and it’s best to discover you’ll be placing probably the most work on the biceps.

Units: 3 units to most reps, i.e. carry out as many reps as you may till you may’t do anymoreTempo: The slower, the higher

Different Bicep Workout routines

1. Overhead Press

The overhead press train is likely one of the greatest for constructing your bicep muscle mass. Whereas most individuals see it as one thing extra appropriate for the shoulders, it may also be nice for the biceps space. You solely want two dumbbells or a barbell, and all the pieces will go easily. On prime of enhancing your muscle situation, it’ll additionally result in higher resistance. 

The right way to Carry out This Bicep Train: Start this train by organising your dumbbells or barbell. When you try this, set your ft very shut collectively, then raise the dumbbells/barbell to your shoulders. Throughout this time, your palms ought to face ahead. 

Then, press your dumbbell or barbell above your head very quick, totally extending your arms within the course of. Lastly, decrease the burden slowly. 

Units: 5-6 units with 10-15 repsTempo: 2 seconds per rep, 1-2-second return

2. Seated Cable Row

Cable workout routines are a few of males’s favorites relating to bicep exercises. They’re intense and efficient and might have nice outcomes when added to anybody’s schedule. Now, whenever you need to do it with a bit of extra consolation, you may strive the seated cable row. This train is similar to your typical underhand seated row. 

The right way to Carry out This Bicep Train: Do that train on the cable machine along with your ft on the platform and your knees barely bent. Then, seize a V-bar and maintain it, ensuring your palms are dealing with one another. 

Whereas your again stays flat, you merely pull your shoulders again whereas pulling the bar towards your physique. You’ll slowly really feel the impact in your bicep muscle mass, however you may take breaks between units. 

Units: 5-10 units of 10 repsTempo: 2 seconds per rep

3. Cable Alternating Flex Curl

For those who don’t need to do the standard bicep curl, you may strive a extra distinctive different. It is a variation of the bicep curl as a result of as a substitute of conserving your arms by your sides, you’ll lengthen them outwards, so they’re parallel to your flooring. Then, you merely need to hold your arms like this as it’ll give them the work they want for growth. 

The right way to Carry out This Bicep Train: To get began, stand between a cable crossover station’s weight stack. Then, in every hand, seize a high-pulley deal with. Hold your arms out to the perimeters, making them parallel to the ground. 

Now, curl your left hand towards your head, making certain your proper arm doesn’t transfer. Let your left arm straighten very slowly and do the identical motion utilizing your proper arm. 

Units: 5-10 units with 10-15 repsTempo: 3 seconds per rep, 2-second return

4. Isometric Plate Maintain

Holding a plate has been a strategy to construct totally different muscle mass for a very long time, and the bicep isn’t any exception. With this isometric plate maintain train, you should have the chance to develop your biceps fantastically and enhance your energy, which may also help you in future exercises. 

Remember that this train would require your shoulder, forearm, biceps, and core energy. In any other case, will probably be very troublesome to do it. 

The right way to Carry out This Bicep Train: Along with your ft shoulder-width aside, take a standing place. Bend your knees barely. In every hand, take a 5-10-pound weight plate, and lengthen your arms out in entrance of your chest. This may permit one plate to take a seat on prime of the opposite. Your palms ought to face the ceiling. 

Along with your arms locked out and totally straight, preserve the place for round 30 seconds.

Units: 3 units of 1 rep eachTempo: 30 seconds – 1 minute per rep

5. Towel Hammer Curl

Including your towel to your exercise routine is usually a answer when you have got little tools, otherwise you need to enhance your grip energy. That little towel is beneficial in a couple of manner, and if you happen to use it proper, you may goal not solely your biceps but additionally your brachialis and forearms. 

What’s nice is which you can add this on the finish of your arm routine. 

The right way to Carry out This Bicep Train: Take a kettlebell and loop your towel by its deal with. Grip your towel strongly. Your palms must be dealing with towards one another, identical to they’d if you happen to did a typical hammer curl utilizing dumbbells. 

Then, have interaction your core and your glutes with the intention to make the bottom stable. Squeeze your biceps, aiming to raise the burden. You can too pause reps in order for you one thing more difficult. 

Units: 4-5 units of 10 repsTempo: 2-3 seconds per rep

6. Suspension Coach Curl

Suspension trainers can even work properly if you wish to work in your bicep muscle mass. What’s nice is which you can both go together with the straightforward curl train or make it a bit more difficult. It’s as much as you the way a lot you need to push your biceps so long as you do it safely. 

The right way to Carry out This Bicep Train: Discover a robust overhead construction and dangle a suspension coach from it. For example, a pull-up bar is an effective possibility on this case. Then, set your handles both at chest degree or a bit decrease. In every hand, seize a deal with, and stand away from the anchor level whereas your arms lengthen out in entrance of you. They need to be on the identical degree as your eyes. 

As soon as you’re taking this beginning place, convey the handles towards your brow, bracing your core. Squeeze on the prime. Then, return the handles till your arms discover themselves in entrance of you once more, identical to they had been within the beginning place. 

Units: 3-5 units of 10-15 repsTempo: 3 seconds per rep

7. Drag Curl

Your typical dumbbell curls could be tailored to fit your purpose, particularly when the previous curls get boring, otherwise you don’t really feel their results as a lot anymore. Drag curls signify a good way to vary the previous train, and so they can have spectacular results in your biceps. All you want is a pair of dumbbells.

The right way to Carry out This Bicep Train: Begin by doing this identical to your typical dumbbell curl. Nonetheless, stand tall after which drive your elbows again whereas curling. This could make the pinnacle of every dumbbell contact the entrance a part of your physique throughout the rep. It is going to appear like you’re dragging the weights up alongside the torso. 

One factor it’s a must to keep in mind is that your palms ought to face up all through the train. 

Units: 9-10 units of 15 repsTempo: 2-3 seconds per rep

8. Leant-Ahead EZ Bar Curl

There’s one other strategy to do EZ bar curls. You may merely lean ahead, which is able to mainly not contain the usage of your hips to swing up the ultimate reps. You want a super type and your full energy with the intention to do that proper, however the positive factors will probably be value it. 

The right way to Carry out This Bicep Train: Maintain an EZ bar in entrance of your thighs. Be certain your grip is an underhand, shoulder-width one. Then, barely lean ahead, conserving your torso round 30 levels to your hips. Breathe in, after which curl the bar till your palms attain your shoulders. 

Subsequent, squeeze your biceps, and decrease the bar whereas sustaining management. 

This train could also be a bit more difficult than typical EZ bar curls, however you’ll not remorse it whenever you see the consequences over time. 

Units: 3-4 units of 5-10 repsTempo: 2 seconds per rep

9. Underhand-Grip Inverted Row

For probably the most half, that is an train that targets the higher again. However if you happen to use an underhand grip as a substitute of the conventional one, your biceps should put in some further work, which makes issues even higher on your arms. If you wish to construct robust biceps, it’s best to think about including this train to your exercise routine. 

The right way to Carry out This Bicep Train: With an underhand, shoulder-width grip, seize a bar. Then, be certain that your palms face you whilst you stand along with your arms straight. Out of your head to your ankles, your physique ought to sit in a straight line. 

Start by pulling your shoulder blades again. Hold pulling along with your arms till you raise your chest to the bar. Then, pause, and decrease your physique again to the preliminary place slowly. 

Units: 5 units of 10-15 repsTempo: 3 seconds per rep

10. Inclined Dumbbell Spider Curl

One other nice strategy to do a curl on your biceps is with the inclined dumbbell spider curl. You will want a bench and a few dumbbells for this exercise. 

To do it proper, you’ll have to hold your chest flat. Don’t raise your chest as a result of that may make issues a bit more difficult. Lie in opposition to the bench and you’ll grasp the motion very quickly. 

The right way to Carry out This Bicep Train: Take an incline bench and lie on it. In every hand, maintain a dumbbell, after which let the weights dangle beneath your shoulders. After that, with the intention to curl the dumbbells in the direction of your shoulders, use your biceps. Return to the preliminary place very slowly, then repeat the motion. 

Be certain your chest doesn’t raise off whereas doing the train. Hold it flat all through the reps. 

Units: 5 units of 10-20 repsTempo: 2-3 seconds per rep