How to Work Out Your Biceps

Tips for Exercising Smartly for Faster Results

Woman doing biceps curls
Getty Images/John Fedele

One of the reasons why people like "working out the guns" is that the biceps respond very quickly to training. The problem is that most people don't train correctly. What many fail to realize is that the bicep is a complex muscle system that requires more than just heavy weights to fill them out.

In fact, weight is one of the biggest problem people face when trying to beef up; they simply use too much. Instead of having a concentrated movement, people will often grab a barbell or dumbbell that is far too heavy and end up swinging the body to lift the weight. While this may impress the person next to you (probably not), all this really does is distribute the effort to numerous muscle groups including your shoulders, back, and hips.

To remedy this, it is best to go back to basics and learn how to build your biceps smartly with the appropriate weight and workout routine.

The Basics About Biceps

The biceps are muscles that run from the front of your shoulders to your elbow. They are actually made up of two different parts: a long head and a short head. Both are activated during bicep exercises but respond differently to various movements.

The biceps are responsible for elbow flexion (when you curl your arm up and down), forearm supination (turning your arm in and out), and shoulder flexion to a lesser extent.

Beyond the aesthetics of bigger muscles, it is important to work out the biceps as they are key to lifting, pushing, and pulling. If you ignore them, the loss of these functions can be profound as you age. Not only will you be less able to perform routine tasks, other joints and muscle groups will be eventually be compromised, including the elbows, wrists, forearms, shoulders, and lats. Without a strong core bicep, none of these the other muscle groups can be fully developed or provide ample protection to vulnerable joints, tendons, and ligaments.

How to Work Your Biceps

You need to work your biceps as part of a well-rounded strength routine. Focusing on the biceps alone might seem physically appealing, but, unless you work them in tandem with other muscle groups, you're going to create an imbalance that can affect the alignment of the shoulders and elbows, making them more (rather than less) vulnerable to injury.

Because the bicep muscles are proportionately small, at least in relation to your chest and back, you should always use a lighter weight that allows you to flex and release with isolation (meaning that no other muscle is involved).

When putting together workout routine, you should adhere some basic rules:

  • Work your biceps up to three, non-consecutive days per week. This means that you'll want to rest at least a day between bicep workouts.
  • If lifting heavier weights (enough so that you can only complete six to eight repetitions), you would need to rest at least two days between bicep workouts.
  • If your goal is endurance and lean muscle, stick with one to three sets of 12 to 16 reps with at least one day of rest in between.

Recommended Routines

Most bicep exercises are called "pulling" exercises because they involve drawing your hand toward your shoulder. While there are many other exercises that can build the bicep, the curl is foundational to growth.

When designing a routine, choose three to four different biceps exercises, doing each for three sets of 12 reps. You can also do them as part of a circuit, performing one bicep exercise after the next with no rest. You will generally need to go lighter for this but will definitely feel the burn.

Sample Biceps Workout 1

  1. Biceps curls with dumbbells - Don't be afraid to lift a little heavier here, adding enough weight so that you can only do 12 reps. Don't jerk; watch your form.
  2. Preacher curls on the ball - Working out on the ball forces to you maintain control and avoid swinging. Gravity is not your friend here, so you may need to go lighter.
  3. Hammer curls - Turning your palms inward will also activate the forearm muscles.
  4. Reverse curls - Finishing off with reverse curls helps target the forearm while working the brachialis muscle that lies just beneath the lower bicep.

Sample Biceps Workout 2

  1. Barbell curls - You can usually lift more weight with a bar, so go for it here.
  2. Concentration curls - These isolate the arm and focus the effort on the bicep.
  3. Incline curls on the ball - Since you'll be at an angle for this exercise, you'll really feel the pull of gravity at your bicep.
  4. Resistance band curls - Finishing off with resistance bands is not meant to be easy. It forces you to concentrate on form and balance more than many other types of exercise.

By alternating these routines one week after the next, you'll be able to build a fuller bicep faster than with just one or two exercises. Take your time, and you'll be able to see real results after eight to 12 weeks.

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