Building big biceps is a big goal for everyone who goes to the gym, and doing random curls or copying others in the gym is not the way to achieve this goal. It requires understanding your body type, doing biceps workouts that are right for you, avoiding common mistakes, and supporting growth with proper nutrition and recovery.
This guide will give you an idea of how many biceps workouts are currently available. Whether you train at the gym or at home, whether you are a beginner or an advanced lifter, we have over 53 workouts for effective bicep development.
Biceps Anatomy & Function
Muscle Breakdown
Biceps Brachii (Two Heads):
- Long Head: Outer bicep, creates the “peak”
- Short Head: Inner bicep, adds thickness
Brachialis:
Underneath muscle that pushes the biceps up and adds arm width
Brachioradialis:
Forearm muscle involved in elbow flexion
Primary Functions
- Elbow flexion (bringing the hand toward the shoulder)
- Forearm supination (rotating the palm upward)
- Shoulder flexion (minor role)
Universal Principles for Bicep Growth
Progressive Overload (Non-Negotiable)
- Increase weight, reps, or sets over time
- Track every workout
- Example progression: 30 lbs × 10 → 30 lbs × 12 → 35 lbs × 8
Optimal Training Frequency
- Beginners: 1–2× weekly (4–8 sets)
- Intermediate: 2–3× weekly (8–12 sets)
- Advanced: 3× weekly (12–16 sets)
- Includes indirect work from back exercises
Mind-Muscle Connection
- Touch your bicep during warm-up sets
- Visualize the muscle contracting
- Slow, controlled reps over fast reps
Full Range of Motion
- Stretch at the bottom
- Fully contract at the top
- Never lock out elbows completely
Critical Mistakes to Avoid
Form Errors
- Swinging or using momentum (stand against a wall)
- Incomplete range of motion
- Elbows drifting forward
- Training biceps before back
- Using the same grip every workout
Programming Errors
- Overtraining (more than 4× weekly direct work)
- Undertraining (less than 6 weekly sets)
- No progressive overload
- Ignoring the brachialis
Equipment-Specific Workouts
A. Dumbbell Workouts (Most Versatile)
Beginner
- Standing Alternating Curls: 3×10/arm
- Seated Hammer Curls: 3×12
- Concentration Curls: 2×12/arm
Intermediate
- Incline Dumbbell Curls: 4×8–10
- Standing Dumbbell Curls: 3×10–12
- Cross-Body Hammer Curls: 3×12/arm
- Zottman Curls: 2×15
Advanced
- Superset: Incline Curls + Concentration Curls: 3×10
- Myo-Reps on Hammer Curls
B. Machine Workouts
Beginner
- Preacher Curl Machine: 3×10–12
- Plate-Loaded Bicep Machine: 3×10–12
- Cable Rope Hammer Curl: 2×12–15
Intermediate
- Dual Pulley Cross-Body Curls: 4×10–12
- Preacher Drop Sets
- Single-Arm Cable Curls
Advanced
- Cable Rest-Pause Curls
- Machine 21s
C. Calisthenics / Bodyweight
(Levels 1–3 unchanged, same bullet structure)
D. Home Workouts (Minimal Equipment)
(Bodyweight, household items, and circuit unchanged)
Sample Workout Splits
Beginner – Full Body (3×/Week)
- Rows
- Dumbbell Curls
- Hammer Curls
Intermediate – Push / Pull / Legs
Pull Day
- Pull-Ups
- Rows
- Preacher Curls
- Cable Hammer Curls
- Concentration Curls
Advanced – Arm Specialization
(Exercises unchanged)
Intensity Techniques
- Drop sets
- Rest-pause
- 21s
- Supersets
- Slow negatives
- Partial reps
Progression Models
- Linear
- Double progression
- Volume cycling
Nutrition for Bicep Growth
- Protein: 0.7–1g per lb bodyweight
- Calories: 250–500 surplus
- Carbs, fats, hydration (unchanged)
Recovery & Injury Prevention
- Sleep 7–9 hours
- Active recovery
- Forearm care
- Deload every 4–8 weeks
53 Best Bicep Exercises (Complete Exercise Library)
Top 10 Most Popular Bicep Exercises
| # | Exercise Name | Level | Equipment | Description |
|---|---|---|---|---|
| 1 | Dumbbell Bicep Curl | Beginner | Dumbbells | Classic isolation exercise targeting the biceps with a natural range of motion |
| 2 | Hammer Curls | Beginner | Dumbbells | Neutral grip curl emphasizing the long head and arm thickness |
| 3 | EZ-Bar Curl | Beginner | EZ-Bar | Wrist-friendly curl allowing better bicep activation |
| 4 | Barbell Curl | Beginner | Barbell | Allows heavier loading for overall bicep strength |
| 5 | Seated Dumbbell Curl | Beginner | Dumbbells | Limits momentum for better isolation |
| 6 | Machine Bicep Curl | Beginner | Machine | Fixed path isolation exercise |
| 7 | Incline Dumbbell Curl | Beginner | Dumbbells, Bench | Increased stretch and tension at bottom |
| 8 | Cable Bicep Curl | Beginner | Cable | Constant tension throughout movement |
| 9 | Preacher Curl | Beginner | EZ-Bar, Bench | Locks elbows to prevent cheating |
| 10 | Cross Body Hammer Curl | Beginner | Dumbbells | Alters tension and muscle activation |
📈 Exercises 11–20
| # | Exercise Name | Level | Equipment |
|---|---|---|---|
| 11 | Dumbbell Drag Curl | Beginner | Dumbbells |
| 12 | Incline Hammer Curl | Intermediate | Dumbbells, Bench |
| 13 | Reverse Barbell Curl | Beginner | Barbell |
| 14 | Incline EZ-Bar Curl | Beginner | EZ-Bar, Bench |
| 15 | Wide Grip Barbell Curl | Beginner | Barbell |
| 16 | Barbell Bicep Drag Curl | Beginner | Barbell |
| 17 | Cable Preacher Curl | Beginner | Cable, Bench |
| 18 | Spider Curls | Intermediate | Dumbbells, Bench |
| 19 | Behind-the-Back Cable Curl | Beginner | Cable |
| 20 | Single-Arm Cable Curl | Beginner | Cable |
📊 Exercises 21–30
| # | Exercise Name | Level | Equipment |
|---|---|---|---|
| 21 | Machine Preacher Curl | Beginner | Machine |
| 22 | Waiter Curls | Beginner | Dumbbells |
| 23 | Biceps Curl to Shoulder Press | Intermediate | Dumbbells |
| 24 | Overhead Cable Curl | Beginner | Cable |
| 25 | Zottman Preacher Curl | Intermediate | Dumbbells, Bench |
| 26 | Dumbbell Pause Curl | Beginner | Dumbbells |
| 27 | Dumbbell Preacher Curl | Beginner | Dumbbells |
| 28 | Dumbbell Drag Pause Curl | Beginner | Dumbbells |
| 29 | Zottman Curl | Intermediate | Dumbbells |
| 30 | Dumbbell Hammer Pause Curl | Beginner | Dumbbells |
🔥 Exercises 31–40
| # | Exercise Name | Level | Equipment |
|---|---|---|---|
| 31 | Reverse Dumbbell Curl | Intermediate | Dumbbells |
| 32 | Cable Rope Hammer Curl | Beginner | Cable |
| 33 | Cable Double Bicep Curl | Beginner | Cable |
| 34 | Concentration Curl | Intermediate | Dumbbells |
| 35 | Seated Hammer Curl to Front Press | Beginner | Dumbbells |
| 36 | Standing Hammer Curl to Front Press | Beginner | Dumbbells |
| 37 | Wide Dumbbell Curl | Beginner | Dumbbells |
| 38 | EZ-Bar Reverse Grip Curl | Beginner | EZ-Bar |
| 39 | Single-Arm Reverse Dumbbell Curl | Advanced | Dumbbells |
| 40 | Barbell Pause Curl | Beginner | Barbell |
⚡ Exercises 41–53
| # | Exercise Name | Level | Equipment |
|---|---|---|---|
| 41 | Dumbbell No-Money Curl | Beginner | Dumbbells |
| 42 | Single-Arm Preacher Curl | Beginner | Machine / Bench |
| 43 | EZ-Bar Pause Curl | Beginner | EZ-Bar |
| 44 | Close-Grip EZ-Bar Curl | Intermediate | EZ-Bar |
| 45 | TRX Bicep Curl | Beginner | TRX |
| 46 | EZ-Bar Reverse Close-Grip Curl | Beginner | EZ-Bar |
| 47 | Mini Loop Band Kneeling Curl | Beginner | Bands |
| 48 | Loop Band Hammer Curl | Beginner | Bands |
| 49 | Handle Band Curl | Beginner | Bands |
| 50 | Partner Curl Handoff | Beginner | EZ-Bar |
| 51 | Isometric Biceps Hold | Beginner | Bodyweight |
| 52 | Loop Band Bicep Curl | Beginner | Bands |
| 53 | 21’s | Beginner | EZ-Bar |
Final Action Plan
Weeks 1–4: Foundation
Weeks 5–8: Growth
Week 9+: Specialization
Golden Rule:
Consistency with proper form beats everything.
Take progress photos monthly. The scale lies, but photos don’t.
Conclusion
This guide will give you an idea of how many biceps workouts are currently available, but not all of them are suitable for you. So, with the help of your trainer, you can choose the right one and gradually move on to all the biceps workouts.
Disclaimer:
This article is for educational purposes only. It does not replace professional medical or fitness advice. Always consult a qualified healthcare provider or fitness professional before starting any exercise or nutrition program.
