Some people build impressive arm muscles with simple exercises, while others need more intense training to see results. If you’re in that second group and looking to pump up your biceps, I have the perfect routines for you.
These workouts will give your biceps the challenge they need to grow bigger and stronger. Let’s go!
Routine 1
Standing Barbell Curl: 4 sets
Start with standing barbell curls to build overall arm strength. Aim for 15 reps on the first set, then 12, 10, and 6 reps on subsequent sets without pausing in between.
Incline Dumbbell Biceps Curl: 3 sets x 10 reps
Focus on isolating the biceps brachii with this exercise. Ensure only your forearms move, keeping elbows close to your body. Maintain a continuous motion without resting between sets.
Lying Straight-bar Cable Curl: 3 sets x 12 reps
This variant strengthens wrist muscles and front delts. Squeeze the biceps at the top of each movement for maximum isolation. Avoid breaks between sets for optimal results.
Reverse Ez-Bar Curl: 4 sets x 8-10 reps
Target the brachialis muscle and enhance bicep peak development. Concentrate on the forearms moving and squeeze the biceps at the top position. Keep the intensity high by skipping rests between sets.
Routine 2
Standing Ez-bar Biceps Curl: 4 sets
Using a semi-supinated hand position engages the brachioradialis for enhanced growth potential.
Maintain proper form and transition through 12, 10, 8, and 8 reps without rest.
Dumbbell Preacher Curl: 4 sets x 8-12 reps
The preacher curl emphasizes form and the mind-muscle connection.
Focus on strict technique with lighter weights. Then, maintain tension by avoiding breaks between sets.
Hammer Curl: 3 sets x 10 reps
This move targets the biceps and brachioradialis for overall arm development.
Perform the exercise continuously without resting for best results.
Reverse Cable Curl: 3 sets x 15 reps
Finish with reverse cable curls to target all bicep muscle fibres.
Bring elbows closer during the curl and focus on wrist positioning. Then, maintain a steady tempo without taking breaks.
