Biceps Workouts - Workout Routines & Exercises For Big Arms

Are you looking to develop well defined, full and impressive biceps? Well, with our great biceps workouts below, you will be showing off your guns in no time! Get ready to blast those biceps so you head out to the beach this summer and show them off? We have biceps workouts for anyone from beginners to advanced individuals.

Beginner Workouts | Intermediate Workouts | Advanced Workouts


biceps workouts

Beginner Biceps Workout #1

Exercise: Barbell Curls
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Beginner Biceps Workout #2

Exercise: Standing Bicep Cable Curls
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Beginner Biceps Workout #3

Exercise: Incline Dumbbell Curls
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Beginner Biceps Workout #4

Exercise: Cable Preacher Curls
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Beginner Biceps Workout #5

Exercise: Preacher Hammer Dumbbell Curls
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Beginner Biceps Workout #6

Exercise: Spider Curls
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Beginner Biceps Workout #7

Exercise: Cable Hammer Curls With Rope Attachment
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Beginner Biceps Workout #8

Exercise: Two Arm Dumbbell Preacher Curls
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Beginner Biceps Workout #9

Exercise: Dumbbell Bicep Curls
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Beginner Biceps Workout #10

Exercise: Hammer Curls
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

 

biceps workouts

Intermediate Biceps Workout #1

Exercise: Dumbbell Bicep Curls
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Exercise: EZ Bar Curls
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 3 minutes of rest between each set

Intermediate Biceps Workout #2

Exercise: Incline Inner Biceps Curls
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Exercise: Seated Dumbbell Curls
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 3 minutes of rest between each set

Intermediate Biceps Workout #3

Exercise: Spider Curls
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Exercise: Overhead Cable Curls
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 3 minutes of rest between each set

Intermediate Biceps Workout #4

Exercise: Machine Preacher Curls
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Exercise: Hammer Curls
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 3 minutes of rest between each set

Intermediate Biceps Workout #5

Exercise: Wide Grip Standing Barbell Curls
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Exercise: Concentration Curls
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 3 minutes of rest between each set

Intermediate Biceps Workout #6

Exercise: Preacher Hammer Dumbbell Curls
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Exercise: Standing Bicep Cable Curls
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 3 minutes of rest between each set

Intermediate Biceps Workout #7

Exercise: Alternate Hammer Curls
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Exercise: One Arm Dumbbell Preacher Curls
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 3 minutes of rest between each set

Intermediate Biceps Workout #8

Exercise: EZ Bar Curls
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Exercise: Standing Bicep Cable Curls
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 3 minutes of rest between each set

Intermediate Biceps Workout #9

Exercise: Lying Close Grip Bar Curls On High Pulley
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Exercise: Seated Dumbbell Curls
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 3 minutes of rest between each set

Intermediate Biceps Workout #10

Exercise: Alternate Incline Dumbbell Curls
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Exercise: Machine Preacher Curls
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 3 minutes of rest between each set

 

workout routines

 

Advanced Biceps Workout #1

Exercise: Alternate Hammer Curls
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Exercise: Zottman Preacher Curls
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 3 minutes of rest between each set

Exercise: EZ Bar Curls
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 3 minutes of rest between each set

Advanced Biceps Workout #2

Exercise: Wide Grip Standing Barbell Curls
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Exercise: Alternate Incline Dumbbell Curls
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 3 minutes of rest between each set

Exercise: Incline Inner Biceps Curls
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 3 minutes of rest between each set

Advanced Biceps Workout #3

Exercise: Cable Preacher Curls
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Exercise: Spider Curls
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 3 minutes of rest between each set

Exercise: Close Grip Standing Barbell Curls
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 3 minutes of rest between each set

Advanced Biceps Workout #4

Exercise: Machine Preacher Curls
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Exercise: Cable Preacher Curls
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 3 minutes of rest between each set

Exercise: Concentration Curls
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 3 minutes of rest between each set

Advanced Biceps Workout #5

Exercise: Preacher Hammer Dumbbell Curls
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Exercise: Spider Curls
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 3 minutes of rest between each set

Exercise: Drag Curls
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 3 minutes of rest between each set

Advanced Biceps Workout #6

Exercise: Cable Hammer Curls With Rope Attachment
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Exercise: Zottman Curls
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 3 minutes of rest between each set

Exercise: One Arm Dumbbell Preacher Curls
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 3 minutes of rest between each set

Advanced Biceps Workout #7

Exercise: Lying High Bench Barbell Curls
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Exercise: Standing Bicep Cable Curls
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 3 minutes of rest between each set

Exercise: Cable Preacher Curls
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 3 minutes of rest between each set

Advanced Biceps Workout #8

Exercise: Dumbbell Bicep Curls
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Exercise: Reverse Plate Curls
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 3 minutes of rest between each set

Exercise: Chin Ups
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 3 minutes of rest between each set

Advanced Biceps Workout #9

Exercise: Preacher Curls
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Exercise: Concentration Curls
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 3 minutes of rest between each set

Exercise: Alternate Hammer Curls
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 3 minutes of rest between each set

Advanced Biceps Workout #10

Exercise: Seated Dumbbell Curls
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Exercise: EZ Bar Curls
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 3 minutes of rest between each set

Exercise: Spider Curls
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 3 minutes of rest between each set

<< See All Workout Routines >>

 

 

 

 



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