5 Best Bicep Workouts for Men to Build Bigger Arms
Building bigger biceps requires targeted training through various curl exercises that focus on all components of the biceps muscle group: the long head, short head, and brachialis. Here are five effective biceps workout routines for different goals.
Key Training Principles
- When elbows are in front of your body (preacher curls): targets short head
- When arms are behind your body (incline curls): targets long head
- Hand position affects muscle engagement:
- Supinated (palms up)
- Pronated (palms down)
- Neutral (palms facing in)
Man doing bicep curl exercise
1. Mass Building Workout Start with standing barbell curls using shoulder-width grip to target both heads. Include incline curls for long head, preacher curls for short head, and hammer curls for brachialis.
Man doing bicep curl exercise
2. Getting Ripped Incorporates supersets and higher rep ranges for intense pump. Includes varied curl positions and shortened range-of-motion exercises.
Man doing bicep curl exercises
3. Beginner's Routine Focus on basic curl variations: - Standard barbell curls - Dumbbell curls - Alternating arm curls
4. Long Head (Peak) Focus Emphasizes exercises that target the biceps peak.
Two men doing bicep curls
5. Short Head Focus Targets inner biceps through angles that limit long head stretch.
Man doing bicep curl with dumbbell
Important Training Tip Keep upper arms locked by sides during curls. Only move them forward during controlled cheat curls on final reps.
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