Ready to boost your biceps? Although building biceps can be challenging it will also get you compliments. Eventually, you can’t ignore a man confidently showcasing his well-defined arms in a white t-shirt.
If you’ve been dedicated to your workout routine, you understand very well how important it is to focus on arm training to develop solid and well-defined biceps and triceps. In this blog, a bicep workout routine is designed to target your biceps with practical exercises and training principles. It will also help you maximize muscle hypertrophy and achieve those sought-after gains.
When you search exercise for biceps, you’ll get the 10 best bicep workouts or more for the daily workout. So, hurry up and blast your biceps because we’re going to give you the best exercise ideas you’ve ever done.
Enhance Your Fitness Routine with 7 Effective Big Biceps Workouts
After the guidance on a full bicep workout, let’s come to the main point! These muscle exercises, including bicep curls and hammer curls, will help you build your arm muscles and help you get closer to your fitness objectives.
1. High Cable Curl
For the bigger bicep workout, you should go with a high cable curl because it targets the arm muscles and helps build your arm’s strength and size. To do this exercise, you have to look at the below steps:
- Set the cable pulley to the highest position.
- Attach a straight bar or rope handle to the cable.
- Stand facing the cable machine.
- Grab the bar or handle with an underhand grip.
- Keep your elbows close to your body and upper arms still.
- Curl the bar or handle towards your shoulders.
- Maintain a straight back throughout the exercise to prevent injuries and maintain proper form.
2. Inclined Dumbbell Curl
As incline dumbbell curls are slightly different than traditional bicep workout routine because the inclined position emphasizes your biceps more. To perform these curls, follow these steps:
- Adjust an incline bench to a 45-degree angle.
- Place a dumbbell in each hand and sit on the incline bench.
- With your palms facing forward, let your arms hang down by your sides.
- Slowly curl the dumbbells towards your shoulders, focusing on contracting your biceps.
- Inhale as you lift the weights and keep at the top of the movement for a moment.
- Exhale as you slowly lower the dumbbells back to the starting position.
- Repeat them to maintain control and proper form throughout the exercise
3. Biceps Curl
Debatably the most popular exercise for a bicep workout plan is bicep curls because they target your forearms and shoulders. Below points will be helpful for you to perform this exercise.
- Stand upright with feet shoulder-width apart.
- Each hand should take a dumbbell with the palms facing the front.
- Keep elbows close to your body and upper arms still.
- Slowly curl the weights towards your shoulders.
- Maintain straight wrists and a firm grip.
- The appropriate number of reps and sets should be repeated.
4. Hammer Curl
An easy exercise for a bigger biceps workout routine that even beginners can quickly learn is the hammer curl. It focuses on the brachialis and the long head of the bicep. So start this exercise with the below tips.
- Stand with feet shoulder-width apart.
- Slowly curl the weights towards your shoulders.
- Keep elbows close to the body and upper arms still.
- Consider using different equipment like a barbell or kettlebell.
- Focus on maintaining proper form throughout the exercise.
- Start with weights that allow you to complete the requested iterations comfortably.
5. EZ Bar Curl
Regarding bicep routine for mass, the EZ curl bar provides greater exercise versatility than a straight bar, allowing for various exercises, including standard bicep curls, preacher curls, lying tricep extensions, and close grip exercises. To do it properly, just follow our instructions!
- Use an EZ bar for the EZ bar curl, a bicep curl variation.
- Stand with feet shoulder-width apart.
- Hold the EZ bar with palms facing up.
- Slowly curl the bar towards your shoulders.
- Exhale as you lift the bar.
- Pause briefly at the top of the movement.
- Lower the bar back to the starting position.
- Focus on maintaining proper form throughout the exercise.
6. Zottman Curl
This Zottman Curl works all three major muscles in the bicep: the biceps brachii, brachialis, and brachioradialis. It addresses the upper and lower arm muscles. To know deeply about it, have a look down.
- Have a dumbbell in each hand with an underhand grip.
- Slowly curl the weights towards your shoulders.
- Once the weights are at shoulder level, rotate your wrists so your palms face down.
- Bring down your arms to complete the repetition.
- This exercise targets the biceps brachii, brachialis, and brachioradialis muscles.
7. Chin-Up
Here’s another exercise for a bigger biceps routine: the chin-up. It will give you the energy to engage your back and shoulders for a well-rounded workout. Keep following the lower guidance to fulfill your bicep target.
- Start with 5-10 minutes of light cardio or dynamic stretching as a warm-up.
- Perform chin-ups to target the biceps, back, and shoulders.
- Aim for three sets of reps as possible while maintaining proper form.
- If unable to do a full chin-up, use a resistance band for assistance.
Final Words
Consider this full bicep workout as a flexible approach rather than a rigid program. By incorporating the above exercises that target the biceps muscles, as well as following a consistent workout schedule, you can see significant results in muscle growth.
If you think a trainer can’t give you proper attention in a group, then you can choose a personal trainer Ponte Vedra because here you can get some fantastic techniques on bigger bicep workout. Other than that, maintain a nutritious meat and fruit diet, prioritize quality sleep, and consider updating your wardrobe, as your biceps are on the path to impressive growth.
So, don’t waste your time; just start to work on your biceps as soon as possible!
Read More: 6-Day Gym Workout Schedule
FAQs
What should I work out on bicep day?
You can perform many options on bicep day workouts, including Seated Cable Curl, Single Arm Cable Curl, Standing Barbell Curl, Reverse Grip BB Curl, or Floor Cable Curl.
Should I train biceps 2x a week?
The optimal frequency for a bicep workout plan is typically recommended as two to three times per week. However, the specific number of training days for your biceps should be based on your desired goals, whether strength or size and the timeline you have set for achieving them.
How many exercises should I do for bicep day?
When creating a bicep routine for mass, select 3 to 4 distinct biceps exercises and carry out each exercise in three sets of 12 repetitions. Alternatively, you can incorporate these exercises into a circuit, moving from one bicep exercise to another without resting.
Should I do 3 bicep exercises?
It depends on your specific fitness goals and workout plan. If your purpose is to build bigger and stronger biceps, including multiple exercises in your bigger biceps routine could be beneficial. It will be helpful for you if you consult a certified fitness professional to determine the most effective workout plan for your goals and abilities.
