Like all muscles in your body, you can perform bicep exercises up to three non-consecutive days a week. If you're lifting heavy weights, (enough that you can only complete six to eight repetitions) you'll need at least two days of rest before you perform the exercise again. For this reason, you may only work your biceps once or twice a week. If you're goal is endurance/lean muscle, stick with one to three sets of 12-16 repetitions and at least one day of rest before you perform the exercises again. Keep in mind that you will use your biceps when performing chest and back exercises as well.


Standing barbell curl:

If there was ever a ‘compound biceps exercise’, this would be it. This is the only direct bicep exercise that you can just pile weight on and use all the muscle of the biceps and forearms to get the weight up. Standing barbell curls are the only must-use exercise if you want tank arms.

To set up: load a standard 45 lb barbell with some weights, and pick it up. Your hands should be supinated (palms up), about shoulder width apart. Arms should hang down beside/in front of your body, the bar in front of your hips. Tuck your elbows into your sides and DON’T move them throughout the exercise.

To curl: keeping your elbows tucked in place at your sides, curl the bar up to your chin, but not so far that your forearms are perpendicular to the floor. Always keep tension on the biceps throughout the motion. Do not let the biceps relax at the bottom of the rep, but also don’t bounce the bar off your hips or quads in order to start the next rep. Keep tension on the biceps.

Variations: wide grip, medium grip, narrow grip; standing ez curls with a 20-25 lb ez curl bar. Do reverse curl to work your forearms.

Alternating rotating dumbbell curl:

This is a simple exercise, that feels natural in its plane of motion. By alternating, you can focus maximal intensity on each arm separately.

To set up: grab two dumbbells and hold them down at your sides, arms straight, palms facing your body. Again, keep your elbows tucked into your sides as soon as you start curling.

To curl: start the movement with a hammer curl, then as the dumbbell clears your body, begin to rotate it so that at the end of the movement, your palms are facing your head. Once you lower the dumbbell back to the starting position, start curling with the next arm.
Cheat Principles

Here is an example, but this guy is definitely swaying and cheating. I couldn’t really find a good video for standing alternating bicep curls. Basically take this principle and instead of swaying, keep your elbows locked at your sides and just stand still while you curl.

When you get to the last rep, you may feel free to apply a cheat principle by either swaying a bit or by raising the elbows away from the body, but this should only be on the last rep of the set.

Hammer curl:

The hammer curl is great for developing the forearms, brachialis, and brachioradialis. I’m not sure about you, but I can hammer curl more than I can traditional curl, and lifting more with good form is always better than lifting less.

To set up: grab two dumbbells and hold them down at your sides, arms straight, palms facing your body. Keep your elbows tucked into your sides as soon as you start curling.

To hammer curl: you are basically curling the dumbbell up as high as it can go without moving the elbows. Ideally, the flat side of the dumbbell, at the top of the rep, should come close to touching the shoulder of the lifting arm. We call this a hammer curl because it looks like you are swinging a hammer. This means the palms face towards your body throughout the whole exercise.

Supinated bent over rows:

OK, now we get into the real biceps mass gainers. When you curl you can use maybe 50-70 lbs dumbbells, or 120-150 lbs on a straight bar, but when you are rowing, you can load the bar up to well over 200 lbs. I personally remember bent over straight bar rows with 265+ lbs back in college.

To set up: you will be grabbing the bar with a supinated grip (palms up/away) with your hands about shoulder width apart. You will need to either unrack the bar from a rack or stand, or dead-lift the weight into a standing position.

It is important to bent over so that your upper body is close to parallel to the floor, but not so much that your lower back rounds over. By pushing your butt back, you will be able to maintain a stronger core while getting lower to the floor.

To row: the row itself is simply bringing the bar up to touch your abdomen, and lowering it down so that your arms are just short of fully extended. As always, keep your elbows in, as opposed to flared out to the side.

Close grip chin ups:

By keeping your hands close together and focusing on your biceps to lift your body, you will be essentially doing body weight curls. How much do you weigh? 150? 180? 220? Can you straight bar curl that much? I didn’t think so.

There is a big difference between pull ups and chin ups though. While pull ups are good for your arms and back, close grip chin ups bring that whole movement to a whole new bicep-mass-building-level.

To set up: find a straight bar that you can comfortably reach from a standing position. Grip the bar with an underhand/supinated grip (your palms should be facing you). Keep the hands about 4-6 inches apart; they should be right outside your chin on either side.

If you are strong enough to do weighted pull ups or chin ups, add some weight either by crossing your feet and placing a dumbbell between your ankles, or hanging a couple plates from a weighted belt. A weighted belt should have a chain on one end and a loop on the other end, to which you should hook the chain. Put the chain through the hole in the middle of the plates and clasp the chain to the loop. Good stuff.

To chin up: an important aspect of chin ups, is getting your chin up over the bar. While this isn’t a dire necessity, if you don’t at least get your chin up to touch the bar, you can’t call the rep complete.


  1. I think of the staight bar curl as the bench press for arms. I do feel that my arms respond better to stretch exercises tho like the incline dumbell curl.
    I was told years ago that straight bar was for the length of the bicep and ez curl bar was for the peak.

  2. Somebody tell us how to increase the size of bicep. NOrmally the bodyBuilders Have around 21" of BIcePs. But they use medicines and good diet as well.