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These bicep workouts likely contain bicep exercises that
you've never even heard of before. Ever done "drag curls" or
"spider curls" before?
If the answer is no, that's a good thing. That means these bicep routines will get you results, because it's a new stimulus to your arms. Remember, the more you change up your routines, the better and faster your results. I can't overemphasize that enough.
You can also find more bicep and arm routines here:
Also, be sure to check the Bodybuilding Workouts section often, new routines will be added regularly.
Go from Bicep Workouts to Bodybuilding Workouts
Bicep Workouts
If the answer is no, that's a good thing. That means these bicep routines will get you results, because it's a new stimulus to your arms. Remember, the more you change up your routines, the better and faster your results. I can't overemphasize that enough.
You can also find more bicep and arm routines here:
Also, be sure to check the Bodybuilding Workouts section often, new routines will be added regularly.
Workout #1 - Outer Bicep Emphasis
|
Outer Bicep Workout - Level 1
|
||
| Exercise |
Sets
|
Reps
|
| Drag Curls* |
4
|
12, 10, 8, 6
|
| Spider Curls** |
4
|
12, 10, 8, 6
|
| Close-Grip Barbell Curls**** |
4
|
12, 10, 8, 6
|
| Hammer Curls |
4
|
12, 10, 8, 6
|
*This exercise is great for the outer bicep. It is similar to doing a standard barbell curl except that you keep the barbell very close (even touching) your torso. You know you're doing this right if your elbows are out pointing behind you.
**This is like doing a preacher curl, except you are using the reverse side of the preacher curl bench (your arms should be completely vertical instead of angled). This is a very effective bicep exercise because it places continuous tension on the bicep throughout the entire range of motion.
***Any grip that is closer than shoulder-width
Workout #2 - Inner Bicep Emphasis
|
Inner Bicep Workout - Level 1
|
||
| Exercise |
Sets
|
Reps
|
| Bicep Chin-Ups* |
4
|
12, 10, 8, 6
|
| Spider Curls (Barbell)** |
4
|
12, 10, 8, 6
|
| Alternating Dumbbell Curls |
4
|
12, 10, 8, 6
|
| Concentration Curls |
4
|
12, 10, 8, 6
|
*Grip the chin-up bar with your hands anywhere from four to ten inches apart (mix it up for variety). Perform the chin-up just using your biceps. The rest of your body just hangs relaxed. If this exercise is too challenging, do barbell curls instead.
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