Biceps workout

Getting big biceps is not all about lifting the heaviest weight possible. Technique is equally as important, so if you have to drop a weight to get the technique right, then do it - you'll get bigger quicker!

  • Pay very close attention to your technique - keep your body still
  • Work to failure, always try one more rep
  • Once more - technique, technique, technique!

Follow the Biceps exercises in this Biceps workout to get the arms you dream of...

Warm Up (4)

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Dynamic back stretch - 30 seconds

Primary target:

Back (Lattisimus Dorsi)

Equipment required:

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Dynamic chest stretch - 30 seconds

Primary target:

Chest (Pectorals)

Equipment required:

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Upper Back Stretch - 30 seconds

Primary target:

Back (Rhomboids)

Equipment required:

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Squat - 60 seconds

Primary target:

Legs (Quadriceps)

Equipment required:

Exercise (5)

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Bicep curl with dumbells - 3 sets of 8-12 reps

Primary target:

Arms (Biceps)

Equipment required:

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Prone incline hammer curl - 3 sets of 8-12 reps

Primary target:

Arms (Biceps)

Equipment required:

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Concentration bicep curl - 3 sets of 8-12 reps

Primary target:

Arms (Biceps)

Equipment required:

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Reverse bicep curl with barbell - 3 sets of 8-12 reps

Primary target:

Arms (Biceps)

Equipment required:

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Zottman curl - 3 sets of 8-12 reps

Primary target:

Arms (Biceps)

Equipment required:

Cool Down (4)

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Upper Back Stretch - 30 seconds

Primary target:

Back (Rhomboids)

Equipment required:

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Dynamic chest stretch - 30 seconds

Primary target:

Chest (Pectorals)

Equipment required:

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Shoulder stretch - 30 seconds each side

Primary target:

Shoulders (Deltoids)

Equipment required:

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Seated hamstring and back stretch - 30 seconds

Primary target:

Back (Lattisimus Dorsi)

Equipment required:

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