Biceps

The Complete Guide to Training Biceps

Want bigger, stronger biceps? Whether you’re aiming for peak definition or overall arm thickness, this guide will give you everything you need to craft the perfect biceps workout. Not into reading? Check out the video linked below for a quick breakdown!

Essential Biceps Exercises & Movement Patterns

To fully develop your biceps, it’s important to hit them from different angles and target all the muscles involved in arm growth. Your biceps workout should include these three types of exercises:

  1. Main Biceps Curl
  2. Brachialis & Brachioradialis-Focused Curl
  3. Peak-Focused Curl

This combination ensures your arms look both big and defined, with well-rounded development.

1. Main Biceps Curl

Think of the main biceps curl as your compound lift for biceps. It’s the cornerstone of your arm training, focusing on building overall size and strength.

Best Main Curl Options:

  • Barbell Curl (Recommended)
  • EZ Bar Curl (if you have wrist discomfort with a straight bar)
  • Dumbbell Curl (for more range of motion or if you prefer unilateral work)

Treating this exercise like a major lift—focusing on progressive overload—will dramatically improve your biceps growth over time.

2. Brachialis & Brachioradialis-Focused Curl

If you want your arms to look thicker from the side and more filled out, targeting the brachialis and brachioradialis is key. These muscles sit underneath and alongside your biceps, adding that extra pop to your arms.

Best Exercises for Brachialis & Brachioradialis:

  • Hammer Curls (dumbbells or cables)
  • Reverse Curls (overhand grip with a barbell or EZ bar)
  • Zottman Curls (combines supinated and pronated grips for full-arm engagement)

3. Peak-Focused Curl

For that iconic biceps peak, you’ll want to focus on exercises that emphasize the long head of the biceps.

Best Peak-Building Exercises:

  • Preacher Curls
  • Concentration Curls
  • Incline Dumbbell Curls (stretching the biceps at the bottom for more peak engagement)

These movements isolate the biceps and allow for a deep contraction, helping you carve out that mountain-like peak.

How Often Should You Train Biceps?

For most people, 2-3 biceps workouts per week is ideal for consistent growth. If your arms recover quickly and you program intelligently, you could train biceps up to 4 times per week—but more isn't always better.

Recommendation:
Stick to 2-3 times per week unless you have a specific reason to increase the frequency.

Recommended Sets Per Week

To grow your biceps effectively, aim for 12-20 sets per week.

  • 12-15 sets per week for general growth.
  • 15-20 sets if you’re prioritizing biceps or if they’re a lagging muscle group.

Important:
If you feel like your biceps aren’t growing with 20 sets per week, the problem might be with exercise quality rather than quantity. Focus on proper form and progressive overload before adding more volume.

Choosing the Right Rep Ranges

Splitting your exercises into main and secondary movements helps ensure balanced growth while maximizing strength and hypertrophy.

Main Exercise (5-12 reps)

Start each biceps workout with your main curl when your strength is at its peak. Use lower reps to focus on strength and size.

Rep Range:

  • 5-8 reps for strength
  • 8-12 reps for hypertrophy

Example:

  • Barbell Curl – 4 sets of 6-8 reps

Secondary Exercises (12-30 reps)

After your main curl, move on to your secondary exercises. These target specific parts of the arm and benefit from higher reps to fully fatigue the muscles.

Rep Range:

  • 12-15 reps for standard hypertrophy
  • 15-30 reps for endurance and full muscle engagement

Example:

  • Hammer Curls – 3 sets of 12-15 reps
  • Preacher Curls – 3 sets of 15-20 reps

Structuring Your Biceps Workouts

You can rotate between the two secondary exercises throughout your week, or include both in the same session for a more comprehensive workout.

Example Biceps Workout (2 Days per Week)

Workout 1:

  1. Barbell Curl – 4 sets of 6-8 reps
  2. Hammer Curl – 3 sets of 12-15 reps
  3. Preacher Curl – 3 sets of 15-20 reps

Workout 2:

  1. EZ Bar Curl – 4 sets of 8-12 reps
  2. Reverse Curl – 3 sets of 12-15 reps
  3. Concentration Curl – 3 sets of 15-20 reps

What If Your Biceps Are Lagging?

If your biceps aren’t growing as fast as the rest of your muscles, it might be because you’re always training them last when you’re already tired.

Solution:
Try putting your biceps exercises at the beginning of your workout when your energy is highest.

  • This strategy works especially well if you’ve been lifting for a while and still struggle to grow your biceps.
  • Yes, prioritizing biceps may mean putting other muscle groups on the back burner for a while, but that’s the trade-off if you want to bring up a lagging area.

Tip:
If you’re new to lifting, just stick to balanced workouts for now—beginners don’t need to prioritize biceps in this way.

Form Tips for Maximum Biceps Growth

  1. Strict Form Over Heavy Weight:
    Don’t sacrifice form for the sake of lifting heavier. Use a full range of motion and avoid swinging your body.

  2. Control the Eccentric (Lowering) Phase:
    Lower the weight slowly to increase time under tension, which is key for muscle growth.

  3. Squeeze at the Top:
    Pause for 1-2 seconds at the peak of each rep to fully engage the biceps.

Final Thoughts

Building bigger, stronger biceps is all about targeting them from different angles, using the right exercises, and focusing on progressive overload. Whether you’re going for sheer size, peak definition, or overall arm thickness, this guide gives you the blueprint for success.

Stay consistent, track your progress, and don’t forget to enjoy the process. Ready to get those arms growing? Add these exercises to your next workout, or check out one of my specialized training plans for even more biceps gains! 💪