The biceps brachii is one of the most popular muscles when it comes to arm training.
Located at the front of the arm, it’s responsible for movements such as elbow flexion and forearm supination.
Beyond aesthetics, strong biceps contribute to the execution of many other exercises, especially for the back and shoulders.
In this guide, you’ll learn how to build an effective biceps workout, discover the best exercises, and understand how to apply techniques to maximize muscle growth.
Biceps Anatomy
The biceps consists of two heads: the long head, located on the outer side of the arm and giving width, and the short head, located on the inner side and adding thickness.
Training both heads is essential for balanced development.
Benefits of Training Biceps
- Increased strength: improves performance in pulling exercises.
- Support for other training: essential for back and shoulder movements.
- Aesthetics: bigger and more defined arms.
- Injury prevention: stronger muscles stabilize the joints.
How to Build an Effective Biceps Workout
- Choose varied exercises to target different parts of the biceps.
- Include grip variations (supinated, neutral, pronated).
- Work with different rep ranges: heavier loads for strength, moderate loads for hypertrophy.
- Focus on proper execution: avoid swinging and maximize contraction.
- Training volume: 3 to 5 exercises, 3 to 4 sets each.
Best Biceps Exercises
Barbell curl
A classic exercise focusing on elbow flexion with a supinated grip.
Execution: hold the bar with hands shoulder-width apart, elbows close to the torso, and curl until full contraction.
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Muscles
- Primary
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Biceps
- Secondary
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Forearms
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Instructions
- Stand with your feet shoulder-width apart, holding a straight bar with your palms facing up.
- Keep your arms extended at your sides and your elbows fixed.
- Bend your elbows to lift the bar toward your shoulders, contracting your biceps.
- Pause at the top of the movement.
- Slowly lower the bar to the starting position with control.
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Important Tips
- Keep your elbows fixed at your sides throughout the entire movement.
- Avoid rocking the torso; keep the core engaged for greater stability.
- Perform the movement in a controlled manner to maximize muscle activation.
- Do not fully extend your elbows on the descent to maintain tension on the biceps.
Barbell Curl
Alternating dumbbell curl
Allows greater range of motion and unilateral work.
Execution: hold a dumbbell in each hand, alternate arms, and rotate the wrist to a supinated position as you lift.
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Muscles
- Primary
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Biceps
-
Instructions
- Keep your torso upright
- Contract your abdomen and glutes
- Keep your elbow aligned with your torso during the movement
- Fully flex your elbow
- Lower your forearm in a controlled manner
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Important Tips
- Do not swing your elbow forward during the movement
- Do not flex your torso laterally
- Do not let your torso move backward
Dumbbell Alternate Biceps Curl
Hammer curl
Targets the brachialis and brachioradialis, contributing to overall arm size.
Execution: hold dumbbells with a neutral grip (thumbs up) and flex the elbows.
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Muscles
- Primary
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Biceps
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Instructions
- Keep your torso upright
- Keep your elbow aligned with your torso during the movement
- Fully flex your elbow
- Lower your forearm in a controlled manner
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Important Tips
- Do not swing your elbow forward during the movement
- Avoid letting your elbow move in front of your torso
- Do not lose full torso support on the bench
Dumbbell Seated Hammer Curl
Concentration curl
Isolates the biceps and improves mind-muscle connection.
Execution: seated, rest the elbow on the inner thigh and curl slowly.
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Muscles
- Primary
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Biceps
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Instructions
- Position your arm on your thigh near the inner part of your knee
- Fully flex your elbow
- Keep your torso stabilized
- Lower your forearm in a controlled manner
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Important Tips
- Do not let your arm lose contact with your thigh
- Do not lean your torso backward
- Avoid using momentum or sudden movements
Concentration Curls Dumbbell
Preacher curl
Performed on a preacher bench or machine, prevents momentum and keeps constant tension.
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Muscles
- Primary
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Biceps
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Instructions
- Keep your elbows fixed and your body stable during the exercise
- Keep your torso upright
- Perform the full movement of elbow extension
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Important Tips
- Avoid using momentum or sudden movements
- Avoid pushing your shoulder forward
- Do not let your arm lose contact with the support
Preacher Curl Ezbar
Common Mistakes in Biceps Training
Using excessive weight and sacrificing form. Moving elbows forward or backward. Not varying exercises. Neglecting rest and recovery.
Ideal Frequency
Beginners: once a week. Intermediate/Advanced: twice a week, with at least 48 hours between sessions.
Techniques to Maximize Training
- Drop set: reduce the weight after failure and continue the exercise.
- Rest-pause: short pauses to perform extra reps.
- Peak contraction: hold the top position for 2–3 seconds.
- Slow eccentric: lower the weight in a controlled manner for better muscle activation.
Example Biceps Workout for Hypertrophy
- Barbell curl – 4×8–10
- Alternating curl with supination – 3×10–12
- Hammer curl – 3×10–12
- Concentration curl – 3×12–15
Tips for Best Results
- Pair biceps training with back day to optimize time and performance.
- Maintain adequate protein intake for muscle recovery.
- Check our back workout content for a more complete arm routine.
- Change exercises periodically to prevent plateaus.
Customize your bicep workouts!
Biceps training is about more than aesthetics. It’s essential for improving strength, supporting other muscles, and achieving balanced, functional arms.
With the right exercise selection, form, and load progression, impressive results are within reach.
Download the Befit app for personalized routines and professional guidance to boost your progress.
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