Four Classic Biceps Training Exercises

If you are someone who never skips biceps day each week, these exercises are perfect for you. The routine begins with heavy curls and then shifts to lighter dumbbell and cable variations. This is an ideal biceps workout plan to follow after an intense back training session.

Barbell Curl

4 sets of 6–8 reps (rest 90 seconds)

The barbell curl is one of the most famous exercises in bodybuilding and fitness training. It primarily targets the biceps and allows for heavier loads compared to many other curl variations. Typically performed for moderate to higher reps, such as 8–12 per set, barbell curls are a staple in any arm-focused workout routine.

Benefits:

1.Builds biceps strength and size

2.Improves forearm development and grip strength

3.Provides strong peak contraction at the midpoint

4.Allows heavier loading compared to other curl variations

Alternating Incline Dumbbell Curl

3 sets of 16–20 reps (alternating, 8–10 each side, rest 90 seconds)

The alternating incline dumbbell curl is performed on an inclined bench, creating a vertical arm angle that isolates the biceps and limits shoulder involvement. This curl variation is often performed for moderate to higher reps, such as 8–12 per arm, as part of an upper-body or arm-focused session.

Benefits:

1.Provides longer time under stretch

2.Enhances biceps size and definition

3.The incline bench helps isolate the biceps and enforce strict form

Single-Arm Dumbbell Preacher Curl

Complete all sets on one arm before switching to the other.

3 sets of 10–12 reps (left arm, no rest)

3 sets of 10–12 reps (right arm, rest 1 minute)

The single-arm preacher curl targets the biceps, particularly emphasizing the biceps peak. It is commonly performed with lighter weights for moderate to higher reps as part of an upper-body or arm workout.

Benefits:

1.Directly works the biceps

2.The preacher bench enforces strict form, forcing the biceps to work harder

3.Training one arm at a time can help correct imbalances between sides

Cable Hammer Curl

3 sets of 10–12 reps (rest 1 minute)

The cable hammer curl is a popular arm exercise performed with a rope attachment connected to a weight stack. Using a neutral grip (palms facing each other), it works not only the biceps but also the forearms and brachialis. Because grip strength can be a limiting factor, it is usually performed for moderate to higher reps, such as 8–12 or more per set.

Benefits:

1.Trains the biceps, forearms, brachialis, and brachioradialis

2.Neutral grip reduces stress on the wrists and elbows

3.The cable provides constant tension throughout the range of motion