The bicep workout will clearly focus on the muscles in your arms and this just one type of many bodybuilding workouts that will require you to use heavier weights for the more muscle you want to build. You should never try to exceed your weight limit in hopes of getting bigger muscles as this will cause muscle injuries. With all workouts you should only do the exercises to your specific ability.

Many people search for ways to increase their arm size, and so we have decided to put together the best bodybuilding bicep workout to help you achieve results! Always think about your fitness first, before attempting any new workout try the individual exercises out first so you can get an idea of what works for you and what doesn’t. Also, take a look at the tricep workouts and leg workouts for further exercise options.

Bicep Workout Exercises

These bicep exercises aim to get your arm muscles working hard and building to get bigger! All the bodybuilding exercises are appropriate to do in the gym, some you can even try out at home:

  • Hammer Curls: standing shoulder-width apart, holding dumbbells in each hand, raise your arms towards your kneck bending at the elbows and keeping your hands in the same position, only use force from your arms
  • Incline Curls: these can be hammer curls or dumbbell curls that are carried out on an incline bench
  • Cable Curl: using a a rope, straight bar or rotating cable handles (attached to machine or ground), hold on tightly to the end of the chosen material and bring the cable up towards your chest using only the force of your arms
  • Concentration Curls: should be done sitting, no other muscles used when done properly, one arm at a time, holding the weight by your feet with your arm held against your leg, slowly raise your arm towards your shoulder
  • Preacher Curls: using a barbell or EZ bar and an arm press, start with your arms stretched out in front of you, palms facing up and arms resting on the cushion, slowly raise your arms towards your chin

Bodybuilding Bicep Workout

If you need some inspiration to get your bicep workout started, follow our simple bodybuilding workout, adjustable to your preference and strength:

  • Fitness nutrition: the most important thing is to keep your body fully loaded with all it needs to be able to build muscle
  • Pre workout: warming up and cooling down is as important as the workout itself
  • Barbell Curl and Hammer Curl: 4 sets of 15 reps, 30 second rest, alternate between the two
  • Standing Cable Curl: 3 sets of 12 reps, 20 seconds rest
  • Incline Dumbbell Curl: 3 sets of 10 reps, 30 seconds rest
  • Concentration Curls: 2 sets of 10 reps, 15 seconds rest

Always stop any activity if you feel something wrong or straining. Never use weights that are too heavy to be able to complete sets. If you are unsure about anything then seek medical or professional advice.

Bicep Workout for Mass

Although all of our suggested bicep exercises are great for building muscle and toning, this workout is focused specifically on increasing mass and is not for the faint-hearted!

  • Barbell Curl and Hammer Curl: 4 sets of 15 reps, 30 second rest, alternate between the two
  • Bicep Dumbbell 21s – 1 set includes 7 reps of 3 curls
  • Explosive Hammer Curls – 2 sets of 20 reps, 30 second rest
  • EZ Bar Bicep Curls – 3 sets of 12 reps, 20 second rest
  • Close-Grip EZ Bar 21s – 1 set of 21 continuous reps split in 3 sections of 7