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Best Bicep Workout For Strong Arms

best bicep workout

Every man has, at some point in his life, rolled up his sleeve, flexed his arm, and checked out his bicep in the mirror. The bicep, arguably the most iconic of all muscles, is a symbol of strength, fitness, and masculinity. If you’re on a mission to achieve arms of steel, then look no further. Here’s a breakdown of the best bicep workouts for men.

Best Bicep Workouts for Men: Building Arms of Steel

1. Understanding the Bicep Muscle: Bicep Workout

The biceps brachii is the muscle that pops into most people’s minds when they think of the upper arm. However, it’s essential to note that the bicep is composed of two main parts:

  • The long head: Runs on the outside of the arm and is responsible for the peak when flexing.
  • The short head: Runs on the inside of the arm.

For comprehensive development, your workout should target both parts.

2. Fundamental Bicep Exercises: Bicep Workout

a. Standing Barbell Curl: The classic move known to every gym-goer. Hold a barbell with an underhand grip, hands shoulder-width apart. Curl the barbell towards your shoulders, keeping your elbows close to your sides. Lower with control.

b. Dumbbell Hammer Curl: Using dumbbells, hold them with a neutral grip (palms facing your sides). Curl the weights while maintaining this grip, which targets the brachialis and the brachioradialis, supporting bicep muscles.

c. Concentration Curl: Sitting on a bench with legs spread, hold a dumbbell in one hand, and lean forward slightly. Rest your elbow on the inside of your thigh, and curl the dumbbell towards your chest. This exercise isolates the bicep, providing focused intensity.

3. Advanced Bicep Techniques: Bicep Workout

For those looking to break plateaus or intensify their workout:

a. 21s: Using a barbell, perform 7 half-reps from the bottom to the midpoint, followed by 7 half-reps from the midpoint to the top, and finish with 7 full-range reps. This technique increases time under tension, leading to greater muscle fatigue and growth.

b. Drop Sets: After reaching failure in a set, reduce the weight immediately by 20-30% and continue performing reps. This pushes the bicep beyond its comfort zone, promoting hypertrophy.

c. Negative Reps: Focus on the lowering phase of the curl, taking 3-5 seconds to lower the weight. This eccentric contraction causes muscle microtears, leading to growth during recovery.

4. Don’t Forget the Basics: Bicep Workout

  • Rest: Muscles grow during rest, not while you’re working out. Ensure you’re giving your biceps adequate recovery time, ideally 48 hours, before targeting them again.
  • Form: Heavyweights won’t help if your form isn’t correct. Prioritize technique over weight to ensure safety and better results.
  • Nutrition: Remember the adage, “abs are made in the kitchen”? The same applies to biceps. Ensure a protein-rich diet to aid muscle recovery and growth.

5. Incorporating Compound Movements:

While isolation exercises are crucial, don’t neglect compound exercises like pull-ups and rows. These not only target the biceps but also engage other significant muscle groups, giving a more balanced physique.

6. Final Tips:

  • Variation: Your muscles adapt to stress. To continue seeing growth, change your bicep routine every 4-6 weeks.
  • Mind-Muscle Connection: Focus on the contraction and stretch of the bicep during each rep. This mental connection can significantly impact your results.
  • Stay Consistent: Rome wasn’t built in a day, and neither are biceps of steel. Stay consistent, stay patient, and the results will come.

Understanding the Bicep’s Supporting Players

To truly workout and sculpt biceps that stand out, one must understand and work the supporting muscles around the biceps. The brachialis sits underneath the biceps brachii and adds width to the arm when well developed. The brachioradialis, on the other hand, is a muscle of the forearm that flexes the elbow – when this muscle is developed, it complements the biceps and adds to the overall appearance of strength.

Incorporate Supersets for Bigger Gains:

A superset involves performing two exercises back-to-back without any rest in between. For biceps:

a. Superset 1: Preacher Curl and Incline Dumbbell Curl Start with the preacher curl to isolate and work on the lower part of the biceps and immediately follow up with incline dumbbell curls. Lying on an incline bench targets the long head of the biceps, providing a deep stretch.

b. Superset 2: Standing Barbell Curl and Reverse Grip Barbell Curl Once you’ve done the standard barbell curl, switch your grip to an overhand position (palms facing down). This will not only target the biceps but also put significant emphasis on the brachioradialis in the forearm.

Tips to Enhance Bicep Workout Training:

a. Slow It Down: Rushing through reps decreases muscle tension and engagement. Try to employ a 2-1-2 tempo; take two seconds to curl, pause for one second, and another two seconds to release.

b. Add Isometric Holds: At the end of a set, hold the dumbbell or barbell at a 90-degree angle for as long as you can. This will increase time under tension and boost muscle growth.

c. Use Different Equipment: Switching between dumbbells, barbells, and resistance bands can provide a varied stimulus to the muscles, leading to continuous growth.

Avoiding Common Mistakes:

a. Overtraining: Your enthusiasm to get bigger biceps might tempt you to workout every day. However, remember that muscles grow and repair during rest. Overtraining can lead to injuries and hinder growth.

b. Relying Only on Curls: While curls are fundamental, solely relying on them can limit your gains. Incorporate compound movements and vary your exercises.

c. Poor Range of Motion: Full range of motion ensures you’re working the muscle throughout its entire length. Avoid “half-reps” and ensure you’re fully extending and contracting the biceps.

The Role of Diet in Muscle Building:

You can’t out-train a bad diet. When aiming to build biceps or any muscle with workout:

a. Increase Protein Intake: Proteins are the building blocks of muscles. Ensure you consume adequate amounts of lean protein sources such as chicken, fish, tofu, legumes, and whey.

b. Stay Hydrated: Muscles are about 75% water. Proper hydration aids in nutrient transport and recovery.

c. Consume Healthy Fats: Fats play a role in hormone production, including testosterone, which is vital for muscle growth.

d. Carbs are Essential: Carbohydrates are the primary energy source. Consume complex carbs like oats, quinoa, and whole grains to fuel your workouts.

e. Micronutrients Matter: Vitamins and minerals play various roles in muscle function and recovery. Ensure a varied diet rich in fruits, vegetables, nuts, and seeds.

f. Consider Supplements: While whole foods should be your primary source of nutrients, supplements like creatine, BCAAs, and protein powders can aid muscle growth and recovery.


Building biceps that are both aesthetically pleasing and functionally strong requires a comprehensive workout approach. It’s more than just lifting weights; it’s about understanding anatomy, incorporating varied techniques, avoiding pitfalls, and fueling your body correctly. With dedication, consistency, and the right strategy, you can build those dream biceps that are not just for show, but also a testament to your hard work and discipline. So, gear up, follow these guidelines, and let every curl bring you a step closer to your goal.

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    Men’s Fit Club was started with the goal of empowering men to get the most out of their lives. This meant going beyond exercise and diet tips to really address the broad range of issues that men face on a daily basis – topics like recreation, finding love, sexual health and even sound fashion advice.