Upper Body: Biceps

Biceps are one of the most coveted muscle groups amongst men and women alike. Nothing screams confidence more so than flexing your bicep to show your friends and admirers alike all your hard work is paying off!

There are plenty of biceps exercises and routines, which you can complete from home to build the foundations you need for excellent and bulky biceps.

The Barbell Curl

Overloading the biceps with a heavy weight is a superb way to really build up the bicep peak. Because this is a free weight exercise it’s easy to do from home and requires minimal space. With an underhand grip, perform in a slow and controlled manner to really get the benefit from this exercise.

The Incline Dumbbell Curl

Ensure you set the bench at roughly a 45-degree incline; this move is excellent for isolating the biceps because it restricts the movement of the back. You will feel excellent tension on the biceps so you will need to have a lower weight than you would when doing a normal barbell or dumbbell curl.

Concentration curls

Performed sitting down, if you’re looking to fully exhaust the biceps then the concentration curl is a fabulous way of doing it. Solely isolating the bicep peak, there are no helper muscles engaged when performing this exercise so all tension is placed upon your biceps.

Reverse Grip Bent Over Row

When compared to straight rows the bent over rows place greater tension and stress upon the biceps. You are simply bringing the weight towards your body in a controlled motion then back down again. You will be able to overload the bicep as you can add more weight to the barbell, plus you’ll also get superb back gains!

Hammer Curls

Holding the dumbbells by your side keeping your upper arm stationary raise your lower arm to horizontal. Like a dumbbell curl the hammer curl is a real killer for really burning your muscles! They are a fantastic way to reach failure in your workout and if you really want to push yourself to the next level try super setting them with another free weight exercise.

Seated Alternating Bicep Curl

When sitting on your bench, curl one dumbbell at a time focusing on the movement taking it up slowly and bringing it back down slowly too. Take care not to thrust your body to get the weights up, keep it all in the arms. These are great as it forces you isolate the bicep without momentum allowing you to go heavier and is a superb mass builder.


Barbell Curl: 4 SETS OF 12 REPS

Incline Dumbbell Curl: 4 SETS OF 12 REPS

Reverse Grip Bent Over Row: 4 SETS OF 8 REPS

Hammer Curls: 4 SETS OF 10 REPS ON EACH ARM

Superset with

Seated Alternating bicep curl: 4 SETS OF 10 REPS ON EACH ARM

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