The Best Biceps Workouts for your body

Why are Biceps Workouts important?

This is a muscle on the front part of the upper arm and includes a short head and a long head that works together as a single muscle. They are attached together to the arm bones by a connective tissue known as tendons. The tendons which connect the biceps muscles to the shoulder joint are known as proximal biceps tendons and the tendon that attaches the biceps muscles to the bones on the forearm are known as the distal biceps tendons.


The bicep workout should be between forty-five minutes to seventy-five minutes because after seventy-five minutes the fat burning hormone that the body produces begins to drop and going after this minutes prevents you as an athlete from gaining muscle mass and lose fat easily.

You have to ensure that you choose a workout that incorporates a multi-joint exercise to enable you to have a better return for each minute that you invest in the workout.

Have to ensure that you rest in between the sets and that helps you to improve your cardiovascular system as well as help you finish the exercise at the required time.

You have to ensure that the sets of each exercise consist of eight to fifteen repetitions in order for the growth hormone to be activated and maximized and helps to provide nutrients to nourish the muscle cells and help them rebuild and recover faster.

When you have eight to fifteen repetitions it reduces the risk of injury because one has to use a weight that you have to control in order to perform the number of repetitions that have been prescribed.

The training must be cycled and varied because if you perform the same routine day in and day out the muscle growth will be zero.

You have to ensure that you have set sufficient time to rest and recover because when you do not set the time to rest you quickly get burnt out and that will hinder your progress.


  • Helps to increase the stamina of your body for both the male and female
  • It increases the strength of the bones and makes them strong enough to handle the impact of an accident
  • Reduces the risk of injury caused to the hand
  • Helps in maintaining a healthy heart
  • Helps in preventing age-related decline in brain function


  • It can minimize the bulking effect causing the weight gain
  • Might cause stress fractures especially in women who workout intensely and too quickly
  • May lead to muscle tears or damage to the ligaments if you overuse your muscle

Examples of Biceps Workouts

Biceps curls – They are used in toning the arms and working on the brachialis muscles and this is how you can do this exercise first you have to ensure that you have two five-pound dumbbells then stand straight with your feet width apart then hold the dumbbells keeping your elbows close to your body and your palms should be facing forward . Exhale and flex your elbows without moving your upper arms then bring your palms close to your shoulders to inhale and slowly lower your forearms and bring them back to the starting position repeat this nine more times in a ratio of one set equals ten reps then take one-minute break and do two more sets.

Hammer curls–  This workout works on the brachialis and biceps brachii muscles, first, you have to ensure that you have a five-pound dumbbell then stand upright with your feet hip-width apart then hold the dumbbell while ensuring that you are keeping your elbows close to your body while the palms are facing your body. Ensure that your upper arms are still then exhaled and flex your elbows to bring your palms to your shoulder level then inhale and slowly lower your forearms and bring them back to the initial position. Ensure that one set equals to ten reps and for this workout repeat it for about nine times then take one-minute break and do two more sets.

Standing concentration biceps curls – They only target the biceps brachialis muscles but first, you have to stand with your feet shoulder width apart then bend over to ensure that your elbows are at the same level as your knee. Hold the five-pound weight barbell with your palm facing up exhale while ensuring that your upper arm is still then slowly bring your forearm up towards your chest with your palm facing upwards inhale and slowly lower your forearm and bring it back to the starting position. Repeat this nine more times and take one-minute break and do two more sets.

Sitting concentration biceps curl – This workout tends to work on the bicep brachialis muscles and you have to sit comfortably on a bench with your legs in a V-shaped position then rest your elbow on your right inner thigh. Hold your five-pound dumbbell with your palm facing upward exhale and keep your upper arm still then slowly bring your forearm up towards your chest with your palms facing upwards. Inhale and slowly lower the forearm and bring it back to the starting position repeat this workout   nine more times and ensure that you take one-minute break and do two more sets

Preacher biceps curls– This exercise helps you work on the brachial muscles and you can do this exercise while you are standing or sitting and may use either a barbell or a dumbbell. Ensure that you have a preacher bench. Sit comfortably on the preacher bench with your feet shoulder width apart then place your right upper arm against the padded inclination to support your shoulders and that your palms are also facing upwards now inhale slowly flex your elbow and bring your palms towards your body till your forearms comes to a vertical position inhale as you slowly lower your arm and bring it back up to the starting position. Repeat this exercise nine more times and make sure that you take a one minute break and do two more sets with your right arm then switch to the left

Cable rope hammer curl – It helps to build the thickness in your arms and targets the brachialis muscles you have to hold both ends of a rope attached to the low pulley of a cable machine then press your elbows into your sides  with your palms facing each other than keep your feet shoulder width apart your torso upright and your knees should be slightly bent and ensure that your arms are stable throughout the move, curl the rope towards your shoulders then pause and reverse the movement to return to the starting position

Zottman curls – This targets the biceps brachii, brachialis, and brachioradialis muscles and you first need to grab a pair of dumbbells then let them hang at arm’s length next to your sides. Turn your arms so that your palms are facing forward ensuring that you do not move your upper arms bend your elbows and curl the dumbbells as close to your shoulders as you can then pause. Rotate the dumbbells so that the palms face forward again then slowly lower the weights down in that position. Rotate the dumbbells back to the starting position then repeat

Standing resistance band hammer curl – These bands help you to work through a full range of motions by offering resistance while the hammer grip works on the brachialis muscles. Your first step in the middle of the resistance band gripping one end of the implement in each hand.Hold the band with your palms parallel to each other than curl your hands towards your shoulder maintaining the position of your arms then squeeze your biceps at the top movement before lowering your hand back to the sides. Ensure that you maintain constant tension on the band and your elbows should be stable and in position throughout the whole movement.

Standing barbell curls – These barbells helps you to work on both arms simultaneously and evenly. Grab the barbell with an underhand grip then position your hands to be as wide as your hips take a wider grip to target the outer part of the muscles then bring your hand closer together. Hold the bar at hip height then squeeze your core and contract your biceps to curl the bar up to shoulder height. Then squeeze your biceps at the top of the movement then slowly start lowering the weight back to the starting position and make sure that you control your weight through the movement


The prices on the bicep workout equipment  will vary depending on the different varieties available in the market and it is always recommended to check the Amazon website for more information concerning the prices

Conclusion on biceps workouts

This is one of those training exercises that help you increase your stamina. It is well suited for people who want to build on muscle mass and strengthen their bones. This will go a long way to ensure you have a healthy body live a healthy life.


Thomas Matthys a former world-class track & field athlete and the founder of Swol Headquarters. He graduated from the University of Fordham with a Master’s degree in Science. Matthys is a certified sports nutritionist and personal coach of several professional athletes.  Matthys has been involved in various clinical studies within Track & Field including one on the factors associated with muscle recovery and HIIT.

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