Hi Freak ! Wondering from where to start your bicep workouts ? If yes, Then you are on the right post. In this post you will get a very descriptive workout database for the top bicep workouts / exercises.
I will be mentioning top 20 best bicep exercises which you should definitely opt for having a bigger bicep with a good peak.
I have tried to keep this post as simple as possible so that it will be easy to guide you. If you are a complete Beginner, I will recommend you to first check out the Basic Beginners Gym post. You will get a clear picture of understanding. So tie your knots and get ready to lift weights. Lets Get Started !
The Biceps has mainly two parts. A short head and a long head that works and behave as a single muscle. Tendons are the connectivity tissues that makes it attached. Proximal Biceps Tendon is the tendon which connects the Biceps muscle to the shoulder joint.
This two headed muscle is generally grouped together to a definite term as “Brachii “. And the “Brachialis” is the muscle in the upper arm that flexes the elbow joint.
Table of Contents
EXERCISE DATABASE
1. DUMBBELL CURLS
- Stand straight by holding a dumbbell in each hand with your arms hanging by your sides.
- Align your elbows close to your torso and your palms facing forward.
- Keep your upper arms stationary and curl the weights up to shoulder level while contracting your biceps.
- Exhale while you curl the weight up and then inhale as you lower the dumbbell down.
- Return back to the initial position. This completes one set.
If you are confused between reps and sets you can check my Beginners Post first.
For Beginners – 3 sets, 12 reps in each set, 60 seconds of resting period between each set. Keep a weight load of 65 % of your capacity. Means you can use your 65 % effort to complete the 12 reps.
For Intermediate – 4 sets, 12 reps in each set, 75 seconds of resting period between each set. Keep a weight load of 75 % of your capacity. Maintain a weight so that after your 12th repetition it will be quite difficult to go for a 13th or 14th repetition. Make sure to increase your weights with each set.
For Advanced – 4 sets, 10 – 12 reps in each set, 60 seconds of resting period between each set. Keep a weight load of 85% of your capacity. Make sure to increase your weights with each set.
2. CONCENTRATION CURLS
- Sit on a flat bench and bent your knees at 90° with your feet flat on the floor.
- Hold a dumbbell in your hand and place your elbow on the upper part of your thigh.
- Your arm should be extended and in free air while holding the weight off from the floor.
- Slowly move the weight upwards keeping your arm’s elbow fixed.
- Exhale while you curl the weight up and then inhale as you lower the dumbbell down.
- Complete the set and repeat the movement with the other arm.
For Beginners – 3 sets, 12-14 reps in each set, 60 seconds of resting period between each set. Keep a weight load of 65 % of your capacity.
For Intermediate – 4 sets, 12 reps in each set, 75 seconds of resting period between each set. Keep a weight load of 75 % of your capacity. Maintain a weight so that after your 12th repetition it will be quite difficult to go for a 13th or 14th repetition. Make sure to increase your weights with each set.
For Advanced – 4 sets, 10 – 12 reps in each set, 60 seconds of resting period between each set. Keep a weight load of 85% of your capacity. Make sure to increase your weights with each set.
3. PREACHER CURLS
- Hold a dumbbell / barbell properly in your hand and use a load that you are comfortable to handle with.
- After that grab surface to rest your elbow and the back part of your arm on so your forearm is hanging in front of you when you decline.
- Keep your your wrist completely stable and in line with your arm and elbow.
- After that slowly curl up and raise the dumbbell towards your face.
- Keep your back straight while doing this movement.
- Exhale while you curl the weight up and then inhale as you lower the weight down.
- Slowly lower the dumbbell / barbell back to start position and repeat the exercise.
If you are using a barbell make sure to keep your back straight. Keep the bench at 45 degrees and repeat the exercise as explained above.
For Beginners – 3 sets, 12 – 14 reps in each set, 60 seconds of resting period between each set. Keep a weight load of 65 % of your capacity.
For Intermediate – 4 sets, 12 reps in each set, 75 seconds of resting period between each set. Keep a weight load of 75 % of your capacity. Maintain a weight so that after your 12th repetition it will be quite difficult to go with a 13th or 14th repetition. Make sure to increase your weights with each set.
For Advanced – 4 sets, 10 – 12 reps in each set, 60 seconds of resting period between each set. Keep a weight load of 85 % of your capacity. Make sure to increase your weights with each set.
4. INCLINE DUMBBELL CURLS
- Sit on an adjustable bench and set it to 45 degrees.
- Hold dumbbell in each hand and sit back on the bench with your feet planted firmly on the floor in front of you.
- Keep your elbows absolutely straight and slowly raise your any of the arm up towards your head, isolating the bicep.
- Squeeze the muscle properly to get the maximum output.
- Hold there for 1- 2 seconds. Focus on your bicep muscle while doing the exercise.
- Exhale while you curl the weight up and then inhale as you lower the weight down.
- Repeat the same steps with your other arm.
For Beginners – 3 sets, 12 – 14 reps in each set, 60 seconds of resting period between each set. Keep a weight load of 65 % of your capacity.
For Intermediate – 4 sets, 12 reps in each set, 75 seconds of resting period between each set. Keep a weight load of 75 % of your capacity. Maintain a weight so that after your 12th repetition it will be quite difficult to go with a 13th or 14th repetition. Make sure to increase your weights with each set.
For Advanced – 4 sets, 10 – 12 reps in each set, 60 seconds of resting period between each set. Keep a weight load of 85 % of your capacity. Make sure to increase your weights with each set.
5. SEATED ALTERNATING HAMMER CURL
- Sit on an adjustable bench and set it to 90 degrees preferable.
- Hold dumbbell in each hand and sit back on the bench with your feet planted firmly on the floor in front of you.
- Hold the dumbbells in a proper grip with your palms facing inward.
- Slowly lift one dumbbell up towards your shoulder, isolating the bicep and hold for a second there.
- Return back to the starting position and repeat with the opposite arm.
- Exhale while you curl the weight up and then inhale as you lower the weight down.
For Beginners – 3 sets, 12 – 14 reps in each set, 60 seconds of resting period between each set. Keep a weight load of 65 % of your capacity.
For Intermediate – 4 sets, 12 reps in each set, 75 seconds of resting period between each set. Keep a weight load of 75 % of your capacity. Maintain a weight so that after your 12th repetition it will be quite difficult to go with a 13th or 14th repetition. Make sure to increase your weights with each set.
For Advanced – 4 sets, 10 – 12 reps in each set, 60 seconds of resting period between each set. Keep a weight load of 85 % of your capacity. Make sure to increase your weights with each set.
6. STANDING REVERSE BARBELL CURL
- Hold a barbell properly with an overhand grip at your shoulder width.
- You can also use a E-Z curl bar if you are comfortable to handle with it.
- Stand straight with your chest up and back straight.
- Try to keep your upper arms tight to your sides and maintain this position.
- Begin the movement by bringing the barbell up towards your shoulders. Hold there for 1- 2 seconds and contract the bicep muscles properly.
- Slowly return to the starting position.
- Exhale while you curl the weight up and then inhale as you lower the weight down.
For Beginners – 3 sets, 12 – 14 reps in each set, 60 seconds of resting period between each set. Keep a weight load of 65 % of your capacity.
For Intermediate – 4 sets, 12 reps in each set, 75 seconds of resting period between each set. Keep a weight load of 75 % of your capacity. Maintain a weight so that after your 12th repetition it will be quite difficult to go with a 13th or 14th repetition. Make sure to increase your weights with each set.
For Advanced – 4 sets, 10 – 12 reps in each set, 60 seconds of resting period between each set. Keep a weight load of 85 % of your capacity. Make sure to increase your weights with each set.
7. SEATED ALTERNATING DUMBBELL CURL
- Sit on an adjustable bench and set it to 80 – 90 degrees preferably.
- Hold dumbbell in each hand and sit back on the bench with your feet planted firmly on the floor in front of you.
- Hold the dumbbells in a proper grip in each hand.
- Slowly lift one dumbbell up towards your shoulder, isolating the bicep and hold for a second there.
- Return back to the starting position and repeat with the opposite arm.
- Exhale while you curl the weight up and then inhale as you lower the weight down.
For Beginners – 3 sets, 12 – 14 reps in each set, 60 seconds of resting period between each set. Keep a weight load of 65 % of your capacity.
For Intermediate – 4 sets, 12 reps in each set, 75 seconds of resting period between each set. Keep a weight load of 75 % of your capacity. Maintain a weight so that after your 12th repetition it will be quite difficult to go with a 13th or 14th repetition. Make sure to increase your weights with each set.
For Advanced – 4 sets, 10 – 12 reps in each set, 60 seconds of resting period between each set. Keep a weight load of 85 % of your capacity. Make sure to increase your weights with each set.
8. STANDING BARBELL CURL
- Hold a barbell properly with grip at your shoulder width such that your palms are facing upwards.
- Stand straight with your chest up and back straight.
- Try to keep your upper arms tight to your sides and maintain this position.
- Begin the movement by bringing the barbell up towards your shoulders. Hold there for 1- 2 seconds and contract the bicep muscles properly.
- Slowly return to the starting position.
- Exhale while you curl the weight up and then inhale as you lower the weight down.
For Beginners – 3 sets, 12 – 14 reps in each set, 60 seconds of resting period between each set. Keep a weight load of 65 % of your capacity.
For Intermediate – 4 sets, 12 reps in each set, 75 seconds of resting period between each set. Keep a weight load of 75 % of your capacity. Maintain a weight so that after your 12th repetition it will be quite difficult to go with a 13th or 14th repetition. Make sure to increase your weights with each set.
For Advanced – 4 sets, 10 – 12 reps in each set, 60 seconds of resting period between each set. Keep a weight load of 85 % of your capacity. Make sure to increase your weights with each set.
9. WIDE – GRIP CURL
- Hold a barbell properly with grip at your shoulder width such that your palms are facing upwards.
- Stand straight with your chest up and back straight.
- Keep your grip such that they are little bit apart from your shoulder level that is outside your shoulder level.
- Try to keep your upper arms tight to your sides and maintain this position.
- Begin the movement by bringing the barbell up towards your shoulders. Hold there for 1- 2 seconds and contract the bicep muscles properly.
- Slowly return to the starting position.
- Exhale while you curl the weight up and then inhale as you lower the weight down.
For Beginners – 3 sets, 12 – 14 reps in each set, 60 seconds of resting period between each set. Keep a weight load of 65 % of your capacity.
For Intermediate – 4 sets, 12 reps in each set, 75 seconds of resting period between each set. Keep a weight load of 75 % of your capacity. Maintain a weight so that after your 12th repetition it will be quite difficult to go with a 13th or 14th repetition. Make sure to increase your weights with each set.
For Advanced – 4 sets, 10 – 12 reps in each set, 60 seconds of resting period between each set. Keep a weight load of 85 % of your capacity. Make sure to increase your weights with each set.
10. CLOSE – GRIP CURL
- Hold a barbell properly with grip at your shoulder width such that your palms are facing upwards.
- Stand straight with your chest up and back straight.
- You can use a E-Z curl bar for proper contraction of muscles during this exercise.
- Keep your grip such that they are inwards from your shoulder level that is little inside to your shoulder level.
- Try to keep your upper arms tight to your sides and maintain this position.
- Begin the movement by bringing the barbell up towards your shoulders. Hold there for 1- 2 seconds and contract the bicep muscles properly.
- Slowly return to the starting position.
- Exhale while you curl the weight up and then inhale as you lower the weight down.
For Beginners – 3 sets, 12 – 14 reps in each set, 60 seconds of resting period between each set. Keep a weight load of 65 % of your capacity.
For Intermediate – 4 sets, 12 reps in each set, 75 seconds of resting period between each set. Keep a weight load of 75 % of your capacity. Maintain a weight so that after your 12th repetition it will be quite difficult to go with a 13th or 14th repetition. Make sure to increase your weights with each set.
For Advanced – 4 sets, 10 – 12 reps in each set, 60 seconds of resting period between each set. Keep a weight load of 85 % of your capacity. Make sure to increase your weights with each set.
11. HAMMER CURL
- Stand / Sit on a bench firmly holding dumbbells in your each hands.
- Hold the dumbbells in a proper grip with your palms facing inward.
- Slowly lift one dumbbell up towards your shoulder, isolating the bicep and hold for a second there.
- Return back to the starting position and repeat with the opposite arm.
- Exhale while you curl the weight up and then inhale as you lower the weight down.
NOTE : You can also move both your hands upwards and downwards at the same time. Make sure to contract your muscles properly.
For Beginners – 3 sets, 12 – 14 reps in each set, 60 seconds of resting period between each set. Keep a weight load of 65 % of your capacity.
For Intermediate – 4 sets, 12 reps in each set, 75 seconds of resting period between each set. Keep a weight load of 75 % of your capacity. Maintain a weight so that after your 12th repetition it will be quite difficult to go with a 13th or 14th repetition. Make sure to increase your weights with each set.
For Advanced – 4 sets, 10 – 12 reps in each set, 60 seconds of resting period between each set. Keep a weight load of 85 % of your capacity. Make sure to increase your weights with each set.
12. PRONE INCLINE BICEP CURL
- Properly hang both your arms down holding the dumbbells with your palms facing out.
- For best results use an adjustable bench and keep an angle of inclination of 45 degrees.
- Bend the elbows and without moving them make sure to lift your arms up to reach your chest.
- Curl your wrists as much as you can to put a better contraction on both the biceps.
- Slowly bring the weight down and repeat the process.
- Exhale while you curl the weight up and then inhale as you lower the weight down.
For Beginners – 3 sets, 12 – 14 reps in each set, 60 seconds of resting period between each set. Keep a weight load of 65 % of your capacity.
For Intermediate – 4 sets, 12 reps in each set, 75 seconds of resting period between each set. Keep a weight load of 75 % of your capacity. Maintain a weight so that after your 12th repetition it will be quite difficult to go with a 13th or 14th repetition. Make sure to increase your weights with each set.
For Advanced – 4 sets, 10 – 12 reps in each set, 60 seconds of resting period between each set. Keep a weight load of 85 % of your capacity. Make sure to increase your weights with each set.
13. ZOTTMAN CURL
- Properly hold a pair of dumbbells by your sides with your palms facing.
- Curl the weights up to your shoulders by keeping your upper arms still and turning your hands so your palms face up as you lift.
- Hold for 1 – 2 seconds at the top of the movement and slowly rotate your grip so your palms are facing downwards.
- Lower the dumbbells slowly back to the starting position using this overhand grip. Make sure to contract your muscles properly and slowly.
- When you bring the dumbbells close to your thighs again, turn your hands so your palms are in the starting position facing one another.
- You can do this exercise with both arms at the same time, or alternate movement of your arm.
- Exhale while you curl the weight up and then inhale as you lower the weight down.
For Beginners – 3 sets, 12 – 14 reps in each set, 60 seconds of resting period between each set. Keep a weight load of 65 % of your capacity.
For Intermediate – 4 sets, 12 reps in each set, 75 seconds of resting period between each set. Keep a weight load of 75 % of your capacity. Maintain a weight so that after your 12th repetition it will be quite difficult to go with a 13th or 14th repetition. Make sure to increase your weights with each set.
For Advanced – 4 sets, 10 – 12 reps in each set, 60 seconds of resting period between each set. Keep a weight load of 85 % of your capacity. Make sure to increase your weights with each set.
14. STANDING CABLE CURL
- Stand straight with your feet firmly placed on the floor.
- Keep your back straight and keep your abdominal muscles firm.
- Curl the cable weight slowly upward toward the chest. Remember to move your forearm only, keeping your elbow pivot fixed.
- Hold there for 1 – 2 seconds.
- After that unbend the arms at the elbow to let the cable weight return the arms to the lower resting position. Contract your bicep muscles properly. Also maintain a proper focus while doing any of these exercises.
- Repeat this movement.
- Exhale while you curl the weight up and then inhale as you lower the weight down.
For Beginners – 3 sets, 12 – 14 reps in each set, 60 seconds of resting period between each set. Keep a weight load of 65 % of your capacity.
For Intermediate – 4 sets, 12 reps in each set, 75 seconds of resting period between each set. Keep a weight load of 75 % of your capacity. Maintain a weight so that after your 12th repetition it will be quite difficult to go with a 13th or 14th repetition. Make sure to increase your weights with each set.
For Advanced – 4 sets, 10 – 12 reps in each set, 60 seconds of resting period between each set. Keep a weight load of 85 % of your capacity. Make sure to increase your weights with each set.
15. ROPE CABLE CURL
- Stand straight with your feet firmly placed on the floor.
- Keep your back straight and keep your abdominal muscles firm.
- Curl the cable weight slowly upward toward the chest. Remember to move your forearm only keeping your elbow pivot fixed.
- Maintain a V shape with the rope attached to the cable.
- Hold there for 1 – 2 seconds.
- After that unbend the arms at the elbow to let the cable weight return the arms to the lower resting position. Contract your bicep muscles properly. Maintain a proper focus while doing any of these exercises.
- Repeat this movement.
For Beginners – 3 sets, 12 – 14 reps in each set, 60 seconds of resting period between each set. Keep a weight load of 65 % of your capacity.
For Intermediate – 4 sets, 12 reps in each set, 75 seconds of resting period between each set. Keep a weight load of 75 % of your capacity. Maintain a weight so that after your 12th repetition it will be quite difficult to go with a 13th or 14th repetition. Make sure to increase your weights with each set.
For Advanced – 4 sets, 10 – 12 reps in each set, 60 seconds of resting period between each set. Keep a weight load of 85 % of your capacity. Make sure to increase your weights with each set.
16. CABLE FLEX CURL / OVERHEAD CABLE CURL
- Stand straight in the center of two overhead pulleys and grab a gym stirrup in each hand.
- Raise your arms properly maintaining such a position that they are parallel to the floor.
- Keep your upper arms still and curl the stirrups toward your ears.
- Hold there for 1 sec- 2 sec and contract your bicep.
- Inhale as you return the stirrups to the starting position. Exhale as you flex your elbows.
- Repeat the steps.
For Beginners – 3 sets, 12 – 14 reps in each set, 60 seconds of resting period between each set. Keep a weight load of 50 % of your capacity.
For Intermediate – 4 sets, 12 reps in each set, 75 seconds of resting period between each set. Keep a weight load of 70 % of your capacity. Maintain a weight so that after your 12th repetition it will be quite difficult to go with a 13th or 14th repetition. Make sure to increase your weights with each set.
For Advanced – 4 sets, 10 – 12 reps in each set, 60 seconds of resting period between each set. Keep a weight load of 80 % of your capacity. Make sure to increase your weights with each set.
17. BAND CURL
- Stand straight with both feet on resistance band holding handles long next to your sides with palms facing forward.
- After that slowly curl hands up to shoulders contracting your biceps and keeping elbows next to your sides.
- Hold there for a couple of seconds and then release arms back down to starting position.
- Repeat the process.
- Exhale while you curl the weight up and then inhale as you lower the weight down.
For Beginners – 3 sets, 12 – 14 reps in each set, 60 seconds of resting period between each set. Keep a weight load of 60 % of your capacity.
For Intermediate – 4 sets, 12 reps in each set, 75 seconds of resting period between each set. Keep a weight load of 75 % of your capacity. Maintain a weight so that after your 12th repetition it will be quite difficult to go with a 13th or 14th repetition. Make sure to increase your weights with each set.
For Advanced – 4 sets, 10 – 12 reps in each set, 60 seconds of resting period between each set. Keep a weight load of 85 % of your capacity. Make sure to increase your weights with each set.
18. SINGLE ARM CABLE CURL
- Stand straight with your feet firmly placed on the floor.
- Keep your back straight and keep your abdominal muscles firm.
- Hold a single stirrup in your hand.
- Curl the cable weight slowly upward toward the chest. Remember to move your forearm only keeping your elbow pivot fixed.
- Hold there for 1 – 2 seconds.
- After that unbend the arms at the elbow to let the cable weight return the arms to the lower resting position. Contract your bicep muscles properly. Also maintain a proper focus while doing any of these exercises.
- Repeat this movement with the other hand.
- Exhale while you curl the weight up and then inhale as you lower the weight down.
For Beginners – 3 sets, 12 – 14 reps in each set, 60 seconds of resting period between each set. Keep a weight load of 65 % of your capacity.
For Intermediate – 4 sets, 12 reps in each set, 75 seconds of resting period between each set. Keep a weight load of 75 % of your capacity. Maintain a weight so that after your 12th repetition it will be quite difficult to go with a 13th or 14th repetition. Make sure to increase your weights with each set.
For Advanced – 4 sets, 10 – 12 reps in each set, 60 seconds of resting period between each set. Keep a weight load of 85 % of your capacity. Make sure to increase your weights with each set.
19. REVERSE GRIP CABLE CURL
- Stand straight with your feet firmly placed on the floor.
- Keep your back straight and keep your abdominal muscles firm.
- Hold the cable bar such that your palm should be wrapping the hold bar and facing towards the ground.
- Curl the cable weight slowly upward toward the chest. Remember to move your forearm only keeping your elbow pivot fixed.
- Hold there for 1 – 2 seconds.
- After that unbend the arms at the elbow to let the cable weight return the arms to the lower resting position. Contract your bicep muscles properly. Also maintain a proper focus while doing any of these exercises.
- Repeat this movement.
- Exhale while you curl the weight up and then inhale as you lower the weight down.
For Beginners – 3 sets, 12 – 14 reps in each set, 60 seconds of resting period between each set. Keep a weight load of 65 % of your capacity.
For Intermediate – 4 sets, 12 reps in each set, 75 seconds of resting period between each set. Keep a weight load of 75 % of your capacity. Maintain a weight so that after your 12th repetition it will be quite difficult to go with a 13th or 14th repetition. Make sure to increase your weights with each set.
For Advanced – 4 sets, 10 – 12 reps in each set, 60 seconds of resting period between each set. Keep a weight load of 85 % of your capacity. Make sure to increase your weights with each set.
20. BEHIND – THE – BACK CABLE CURL
- Attach a D-handle or stirrup to a low pulley of a cable machine.
- Grab the handle in your left hand, and step forward (away from the machine) until there is tension on the cable.
- Stagger your feet so your right leg is in front side.
- Curl the handle but do not allow your elbow to point forward.
- Contract your muscles properly. Return back to the initial position.
- Repeat the same steps with the other hand.
- Exhale while you curl the weight up and then inhale as you lower the weight down.
For Beginners – 3 sets, 12 – 14 reps in each set, 60 seconds of resting period between each set. Keep a weight load of 50 % of your capacity.
For Intermediate – 4 sets, 12 reps in each set, 75 seconds of resting period between each set. Keep a weight load of 60 % of your capacity. Maintain a weight so that after your 12th repetition it will be quite difficult to go with a 13th or 14th repetition. Make sure to increase your weights with each set.
For Advanced – 4 sets, 10 – 12 reps in each set, 60 seconds of resting period between each set. Keep a weight load of 75 % of your capacity. Make sure to increase your weights with each set.
I hope you got a clear picture now. So go ahead and follow the tips properly.
Maintain a healthy diet plan and workout schedule for 90 days and watch the change. All the Best !
Like this post ? Thank me by sharing it ! 💖
More from the Workout / Exercise Blog Section :
Beginners Guide, Top Chest Workouts, Reduce Abdominal fat
Want to explore more from other’s Blog Section ? :