Beginner bicep workout - workout for first 8 weeks
- Barbell bicep curl - 5 x 10 reps
- Seated dumbell curl on incline bench - 3 x 8 reps
- Barbell preacher curl - 3 x 10 reps
- Reverse barbell curl - 3 x 12 reps
- Barbell bicep curl / Dumbell preacher curl superset 5 sets. 10 reps on barbell and 6 reps preacher
- Seated dumbell curl on incline bench - 4 x 8 - 10 reps
- Dumbell concentration curl - 3 x 8 reps
- Reverse barbell curl - 3 x 12 reps
Advanced bicep workout - workout for third 8 weeks
- Barbell bicep curl / Seated dumbell curl on incline bench superset 6 sets. 10 reps on barbell and 6 - failure reps bench curl
- EZ bar bicep barbell preacher curl 2 x 6-8 reps, 2 x 4-6 reps (heavy weights)
- Single arm cable bicep curl - 3 x 8-10 reps
- Dumbell concentration curl - 3 x 8 reps
- Standing dumbell hammer curl - 3 x 10 reps
- Reverse barbell curl - 3 x 12 reps
How to do a Standing barbell bicep curl
Bicep Curl Setup:
Pick up the barbell off the floor with your palms facing away from your body. Your grip should be about shoulder width apart. Stand straight up with a straight back. Don't bend backwards. If it feels comfortable, step back with one foot for stability.
Bicep Curl Execution:
Squeeze the bar tight and slowly bring it towards your upper chest. Keep your elbows tucked into your sides. Pause at the top of the movement, and slowly lower the bar to the starting position. Keep control of the weight at all times. Don't arch your back or swing the weight up - that's cheating!
Bicep Curl Tips
The key to the bicep curl is weight control. If you can't control the weight through the whole bicep curl, you may be lifting too heavy or too many reps.
Don't swing the weight up, or arch your back at the top of the bicep curl. This is cheating! You must use correct for throughout the entire bicep curl to isolate your bicep muscles and hit them hard!
To hit your bicep muscles extra hard, try limiting the range of motion slightly at the top and bottom of the bicep curl. This will keep your bicep tense through the whole set and won't give it a chance to "rest" at the top and bottom of the movement.
Bicep Curl Variations
There are several variations of the bicep curl. We have pages for each of these bicep exercises so you can learn correct technique. The following are some bicep curl variations:
Bicep curl - Using Dumbell, Bicep preacher curl, Reverse Bicep Barbell curl, Bicep curl cable, Bicep curl - Hammer.
Dumbell curl
Dumbell curl setup: Select the dumbells and stand straight up with the weights by your side, palms facing the outside of your leg. Keep your back straight and your chest out.
Dumbell curl execution: Starting with your left arm, raise the dumbell up to your shoulder. Twist the dumbell half way through the movement so that your palm is facing your bicep. Slowly lower the dumbell, and repeat for the right arm. It's very important that you use strict form when executing the dumbell curl.
Bicep preacher curl
Preacher curl setup: Select the right weight for your preacher curl. Sit on the preacher curl bench and rest the backs of your arms on the pad. The seat should be adjusted so that the top of the pad is close to your underarms.
Preach curl execution: Grasp the bar about shoulder width apart. Slowly curl the bar up until your forearms are pointing towards the ceiling (slightly more than vertical). Pause a second, and lower the bar to the starting position.
For maximum muscle growth with the preacher curl, use heavy weights! Lower the number of reps down and increase the weight. The preacher curl is a good bicep exercise for big weights because the preacher curl bench forces strict technique.
If you find on bicep is weaker than the other, use the preacher curl with dumbells to equal out your muscle strength. Do alternate preacher curls, and always do the same of reps for each arm - even if its to easy for one arm.
Reverse Barbell curl
This exercise works both the bicep and forearm muscles. Use the reverse barbell curl as a support exercise at the end of the bicep workout. The reverse barbell curl is good for building strength in both your forearms and biceps. If you have strong forearms you can bicep curl more weight, and pack on more muscle, so reverse bicep curls are a must in your bicep workout.
Reverse barbell curl setup: Grop the EZ bar at about shoulder width with your palms facing towards you. Stand straight up with your back straight and your mid section.
Reverse barbell curl execution: Keep your elbows tucked into your sides, curl the bar up towards the top of your chest. At the top of the reverse barbell curl your forearms should be at about 90 degrees from the floor. Pause, slowly lower the barbell back down.
Bicep Cable Curl
The cable curl is the same as the barbell bicep curl except you are usiing a cable pulling machine instead of a barbell. The difference between the cable curl and the barbell curl is that the cable curl will keep the strain on your bicep muscle throughout the entire range of motion.
When you do a barbell curl, you can rest your bicep muscles at the top of the exercise. With the cable curl, the cable is constantly pulling away from you and down so you cannot rest your bicep muscles. The cable curl can be used as either a standing cable curl or a preacher cable curl.
Use the cable curl in every bicep workout. You will find that you can load up heavy weights with a cable curl and you can literally dig your elbows into your side to ensure strict form.
Cable curl setup: Adjust the cable position so that the pulley is as far down towards the floor as it will go. Clip on a straight bar or EZ cable curl bar. Stand straight up facing the cable machine.
Cable curl execution: Grip the cable curl bar with your palms facing away from your body. Stay close to the machine and stand up straight. Now slowly pull the bar up to the top of your chest. Pause, then slowly lower the bar back down.
During the cable curl, stay as close as possible to the cable curl machine. You want to be pulling in an upward motion not an outward motion.
Through the whole cable curl workout dig your elbows into your sides and keep them there. This will isolate your bicep muscles. If it feels more comfortable, use a close grip on the cable curl bar.
Don't lean back! Leaning back in cable curls is cheating. You want to use your bicep muscle to move the weight, not your bodyweight. Always concentrate on using strict cable curl form.
Bicep Curl Hammer
The hammer curl is a variation of the standing dumbell curl. The difference between the hammer curl and a standard dumbell curl is that you keep your thumbs facing towards you. The hammer curl works your bicep muscles hard and also hits your forearms pretty hard at the same time.
There are several reasons to use the hammer curl. The hammer curl benefits from having a neutral wrist position. With regular dumbell curls you might feel your wrists weaken for the last few reps, this does not happen with the hammer curl. The hammer curl also forces you to stop your range of motion when your wrists are about parallel to the floor, this keeps the tension in your bicep muscles.
The two main types of hammer curl are the standing hammer curl and seated hammer curl. Essentially, both hammer curls have the same action. I will focus on standing hammer curl.
Hammer curl setup: Get two dumbells and stand straight up with your arms by your side and your palms facing towards your body. Tense your middle section before starting the hammer curl exercise.
Hammer curl execution: Squeeze the dumbells tight and raise your arms until your forearms are parallel with the floor. Pause at the top of the hammer curl and squeeze your bicep muscles hard, then slowly lower back down to the starting position.
Through the whole hammer curl, keep your elbows locked in at your sides. If you find that when you are doing the hammer curl that your elbows are moving forward, lower your weight. Don't lean back! Like I have been telling you with all bicep exercises, the hammer curl is no different. Use your bicep muscle to move the weight, not your bodyweight. You can choose whether you do the hammer curl with one are or two at a time. I recommend the one arm hammer curl. That way you can focus your energy on that one arm.
