Are you’re looking for some biceps workouts to build big and wider arms? well, you are in the right place.
In this article, you’ll learn some cool exercises you can do at the gym, to get a better pump and better bicep peaks.
Make sure you do some warm-up exercises before you workout.
Table of Contents
Biceps Workout #1: Standing barbell curls
Primary Muscle: Biceps
Secondary Muscle: Forearm
Equipment Required: Barbell
Step 1: Stand, keep your back straight and take an underhand grip on the bar with your hands slightly more than shoulder-width apart.
Step 2: Inhale, then curl the barbell
Step 3: Contract the gluteal, abdominal and back muscles isometrically to avoid torso swing
Step 4: Exhale as you complete the movement
Biceps Workout #2: Reverse Grip Barbell Curl
Primary Muscle: Biceps
Secondary Muscle: Forearm
Equipment Required: Barbell
Step 1: Stand with your feet slightly apart and your arms straight, using an overhand grip (thumbs toward each other).
Step 2: Inhale and curl the bar
Step 3: Exhale as you complete the movement
Biceps Workout #3: Barbell Preacher Curl
Primary Muscle: Biceps
Equipment Required: Barbell, Machine
Step 1: Stand or sit with your arms resting on the bench
Step 2: inhale and curl the bar
Step 3: Exhale as you complete the movement
Biceps Workout #4: Biceps Machine Curls
Primary Muscle: Biceps
Equipment Required: Machine
Step 1: sit and take an underhand grip on the bar with your arms straight and your elbows resting on the padded and angled surfaced on the table.
Step 2: Inhale and curl the bar
Step 3: Exhale as you complete the movement
Biceps Workout #5: Cable Biceps Curl
Primary Muscle: Biceps
Equipment Required: Cable Machine
Step 1: Start off by attaching a short bar to a cable pulley at the bottom of the machine then stand with your feet shoulder-width apart, abs tight and knees bent slightly.
Step 2: Grab the bar with a close underhand grip, lower your arms down towards your thighs and then, by bending though your elbows, raise the bar up towards your upper chest.
Step 3: Once at the top position, squeeze your biceps and hold for a count.
Step 4: Return back to the starting position and repeat for as many reps and sets ad desired.
Biceps Workout #6: Cable Preacher Curl
Primary Muscle: Biceps
Secondary Muscle: Forearm
Equipment Required: Cable Machine
Step 1: Place a preacher bench two feet in front of a pulley machine.
Step 2: Attach a straight bar to the low pulley cable machine.
Step 3: Sit on the preacher bench and position your elbows and upper arms firmly on top of the bench pad. Ask someone to hand you the bar from the low pulley.
Step 4: Hold the bar with both hands, and fully extend your arms on top of the preacher bench pad (This is the starting position).
Step 5: Pull the weight up towards your should, squeezing your biceps hard at the top of the movement. Exhale as you do so, holding for a second at the top.
Step 6: Lower the weight slowly to the starting position.
Step 7: Repeat for the desired number of reps (As many as possible).
Biceps Workout #7: Cable Reverse Curl
Primary Muscle: Biceps
Secondary Muscle: Forearm
Equipment Required: Cable Machine
Step 1: Start off by grabbing onto a cable bar with a shoulder-width overhand grip.
Step 2: Keep your elbows down to your side and then raise the bar up towards your face, squeezing and isolating the biceps.
Step 3: Hold this position for a count and then return back to the starting position.
Step 4: Repeat for as many reps and sets as desired.
Biceps Workout #8: Concentration Curl
Primary Muscle: Biceps
Secondary Muscle: Forearm
Equipment Required: Dumbbell, Bench
Step 1: Sit on a bench, and hold a dumbbell with an underhand grip and try to rest your elbow on the inner side of your thigh.
Step 2: Inhale and curl the dumbbell.
Step 3: Exhale as you complete the movement.
Biceps Workout #9: Standing Dumbbell Curl
Primary Muscle: Biceps
Secondary Muscle: Forearm
Equipment Required: Dumbbell
Step 1: stand with holding a dumbbell in each hand with your palms facing inward
Step 2: inhale and raise one arm at a time, turning the palm up
Step 3: raise your elbow to continue curling the dumbbell
Biceps Workout #10: Standing Hammer Curl
Primary Muscle: Biceps
Secondary Muscle: Forearm
Equipment Required: Dumbbell
Step 1: stand or sit grasp a dumbbell in each hand with your palms facing inward
Step 2: inhale and curl the dumbbells to your shoulders, either simultaneously or alternately
Step 3: Exhale as you complete the movement
Biceps Workout #11: One Arm Low Pulley Curls
Primary Muscle: Biceps
Equipment Required: Cable Machine
Step 1: Stand facing opposite to the machine and grasp the handle with an underhand grip
Step 2: Inhale and curl the pulley handle
Step 3: Exhale as you complete the movement
Biceps Workout #12: Incline Dumbbell Biceps Curl
Primary Muscle: Biceps
Secondary Muscle: Forearm
Equipment Required: Dumbbell
Step 1: Start off by sitting on an incline bench with your feet firmly on the floor in front of you and grabbing a dumbbell with your palms facing up
Step 2: Bring your arms down to your sides, keeping your wrists as straight as possible, raise your wrists to your shoulders
Step 3: Concentrate on squeezing your biceps as you raise your arms
Step 4: Repeat for as many reps and sets as desired
Biceps Workout #13: One Arm Dumbbell Preacher Curl
Primary Muscle: Biceps
Equipment Required: Dumbbell, Machine
Step 1: Start off by taking a preacher bench and adjusting the seat so that your arm is level with the top of the bench.
Step 2: Grab a dumbbell with an underhand (palms up) grip and rest your arm against the bench with your arm extended fully down.
Step 3: Slowly curl the dumbbell up towards your head, keeping your arm on the bench at all times, until you reach the top position.
Step 4: Hold for a count, squeezing and isolating your bicep, and return back to the starting position.
