Bicep Muscle Building Plan for Gyms

The biceps are one of the first muscle groups many people focus on when training at the gym. However, many individuals train their biceps in a disorganized manner, not knowing how to approach the exercises or what techniques to use. Today, we will introduce a bicep muscle-building plan. Let’s take a look!

Standing Barbell Curl

When training the biceps, you can choose different barbells—straight barbell, EZ curl bar, or fixed bar. Use a comfortable grip that’s shoulder-width or slightly narrower. During the exercise, keep your back tight, squeeze your glutes, and slightly bend your knees to maintain tension in the lower back. Perform the curls at a moderate pace—not too fast and not too slow, as this is the ideal speed to develop the muscles. Ensure that you fully contract the biceps at the top, then slowly lower the barbell to return to the starting position, taking even longer than the raising speed. Throughout the movement, avoid swinging your body, keeping your upper arms close to your torso. Do 3-4 sets of 12-15 reps.

Seated Alternate Dumbbell Curl

This exercise targets each arm individually and the seated position helps to minimize the impact of excessive momentum. The movement pattern is similar to the standing barbell curl. Raise the dumbbells at a moderate pace, twist your wrists during the contraction, and then slowly straighten your arms. Alternate between arms, performing the same movement for each. Do 3-4 sets of 14-20 reps.

Preacher Curl

Using a resistance band, dumbbells, or an EZ curl bar, you can perform the preacher curl. This exercise helps shape the lines of the biceps and increases blood flow to the area. Regardless of the weight used, the key is to perform the exercise in a controlled manner, ensuring each rep is done with full focus. Curl the weight to the highest point, pause briefly, and then lower it slowly. Never relax the muscle at the end of the movement, and make sure your biceps remain under constant tension throughout. If you slack off at the top, your biceps will get a rest. Do 3-4 sets of 8-12 reps.