Biceps Workout Programs and How To Target Peak and Short Head Development

Find one of our Biceps Workout Programs that work for you, switch up the routine and implement your next workout routine to shock your bi’s into massive growth! Next start developing your weak points by introducing exercises from the “Biceps Development Targeting” section below.

Included are 8 Biceps Training Tips including Pre Exhaustion, Straight Bar, Isolation, why to use reverse grip and guides on grip widths.

We also include a Biceps Exercise Guide following the routines with a description of proper form. So let’s dive right into our first Biceps Workout

Biceps Routine – For targeting the Head and Front of the Biceps

  • EZ bar curls – warm up then 4 sets 6-10 reps
  • Hammer curls – 5 sets 6-10 reps
  • Alternating dumbbell curls – 5 sets 6-10 reps

Biceps Workout for Overall Development

  • Barbell curls- warm up then 4 sets 6-10 reps
  • Dumbbell curls – 5 sets 6-10 reps
  • Preacher curls – 5 sets 6-10 reps

Biceps Peaking Superset Routine – For High Peaking Biceps

  • Dumbbell Preacher Curls – 4 sets 8-10 reps superset with
  • High Cable Curls – 4 sets 10-12 reps

Arnold Schwarzenegger’s Biceps Workout

  • Barbell Cheat Curls – *1 set 15 reps then 5 sets 8-12 reps
  • Incline Dumbbell Curls – 5 sets 8 -12 reps
  • Concentration Curls – 5 sets 8 – 12 reps
  • *warm up set

Dennis James’ Biceps Routine

  • Barbell curls – 3 sets 8-12 reps
  • Preacher curls – 3 sets 8-12 reps
  • Alternating dumbbell curls – 3 sets 8-12 reps
  • Hammer Curls – 3 sets 8-12 reps

Ronald Torres’ Biceps Workout

  • Barbell Curls – 4 sets 12 reps
  • Preacher Curls – 4 sets 20 reps
  • Hammer Curls – 4 sets 10-12 reps

Biceps Exercises

  • Incline dumbbell curls (seated)
  • Seated dumbbell curls
  • Concentration curls – sitting, elbow on inside knee allowing for strict movement
  • Cable curls – use extension of choice
  • Reverse curls – overhand grip, thumb over bar, strict slow movements with lower weight

Biceps Training Tips

  1. Close grip barbell curls target the long / outer head of the Biceps which helps the Biceps peak.
  2. Wide grip barbell curls allows you to use more weight and tends to stress the inner /short head of the biceps.
  3. Vary your workout between narrow grip, shoulder width and slightly outside shoulder width for the biceps mass development and overall definition.
  4. Isolation Biceps Workouts shape the muscle while heavy explosive biceps exercises build overall mass.
  5. Biceps Curls with a Straight Bar are a must for explosive strength and growth. Be careful with this exercise as it places a lot of strain on the tendons in the wrist.
  6. Perform straight barbell curls as the second exercise in your Biceps Routine to give your wrists plenty of time to warm up to avoid injuring your wrist.
  7. Pre Exhaust your Biceps with a Lighter exercise first such as Seated Incline Dumbbell Curls
  8. Use Reverse Straight Bar Curls at the end of your Training Routine to help build the top of your forearms (brachioradialis) and extending the biceps brachii.

Biceps Development Targeting

  1. To target the long outer head Brachii (which increases the peak) use the following exercises
  • Rope cable hammer curls
  • Cable curls with a narrow grip
  • Concentration curls
  • EZ bar curls
  • Hammer Curls
  • Incline dumbbell curls
  • Barbell Curls

2. To target the Biceps Brachii Short head use these exercises

  • Barbell curls
  • Dumbbell curls
  • Alternating dumbbell curls
  • High cable curls
  • Machine curls
  • Cable Curls
  • Precher Curls

Biceps Exercises

The Primary Biceps Exercises you can do are Standing Barbell Curls, Preacher Curls, Machine Cable Curls and Dumbbell Curls.

Standing Barbell Curls

Purpose of Standing Barbell curls is to Develop Overall Mass

Proper form for Standing Barbell Curls

Grab with an underhand grip approximately shoulder width apart, curl the bar upwards with a wide arc keeping your elbows locked at the side of your body. Follow the same arc on the way down flexing on the whole negative part of the rep.

Preacher Curls

Purpose of the Preacher Curl is to Lengthen the Biceps and Develop the Lower Part of the Biceps

Proper form for Preacher Curls

With and Underhand Grip Curl the weight (whether it be dumbbells, ez curl bar or a barbell) upwards until your forearms are perpendicular to the floor and slowly release back to the starting position. Do not let fully extend the elbows near the bottom of the rep as this may lead to injury and will take the pressure off of the biceps and put it on the elbows.

More Biceps Exercises you can do include

  • Seated Dumbbell Curls
  • Seated Alternating Dumbbell Curls (one arm at a time)
  • Hammer Curls (Keeping both palms facing each other during curls)
  • Alternate Dumbbell Curls
  • Cable Curls (standing in front of a lower cable pulley with your choice of extension)
  • Reverse Curls (using an Overhand grip)
  • Reverse Preacher Curls
  • Hammer Preacher Curls

Check back often as we are constantly updating more Biceps Workout Programs to the list.