Biceps Muscle Building Workout Routine

The biceps muscle is only a small muscle group made up of 2 muscle heads. Due to their size any biceps workout should be brief and not comprise too many sets. Its surprising how much work the bicep muscles receive during a workout routine. Because the bicep muscle helps bend the arm they are used for numerous other exercises.

I usually train biceps along with my back workout routine because when exercising the back muscles the biceps become the secondary muscle involved in the movement, for this reason the biceps get a blasting before even thinking about working them. In fact many people don't realize that biceps size is built from doing heavy back exercises rather than curls. Exercises such as chin ups or heavy barbell rows can add the main bulk of muscle mass to the biceps.

I often only perform one main biceps exercise after training the back muscles. Usually I choose heavy barbell curls and go for a strength increase by attempting to use more weight for 8-10 reps. Every few weeks I go lighter on back training to do higher reps but this time I will train biceps much harder by adding another few biceps exercises to the workout routine. This often helps boost the biceps muscle strength and really does help for the next back workout.

Its important to remember that the biceps can easily become over-trained so its crucial that beginners start training the biceps slowly and lightly, attempt to build the weight up gradually on all bicep exercises. If the biceps become over-trained they can get weaker or at least limit any real gains in muscle size and strength.

Below is a biceps workout I use in full every 2 weeks. Using it infrequently means there is less chance the biceps become over-trained, plus it gives them time to recover and recovery is what makes muscles grow after they have been stimulated by the correct exercise.

Biceps workout

Barbell Curls - 2 sets, 8-10 reps

Reverse Barbell Curls- 1 set, 8-10 reps

Concentration Curls (Dumbell) - 2 sets, 12 reps

Cable Curls (with arm extended outwards) - 2 sets, 8-10 reps

Half a Chin-up, held for 30 seconds

Bicep Workout Notes:

The reverse barbell biceps curl is the same as barbell curls but the hands are holding the bar with palms down rather than palms up. You'll find these a harder bicep exercise so use less weight!

The last exercise for the biceps is optional, its basically a part chin up or lat pulldown where you stop half way up. Holding the arms in this position puts a great strain on the biceps muscles and will really pump up the arms to finish them off. I must stress that this bicep exercise should only be done by very experienced bodybuilders.

Remember the principle of swapping and changing workout routines to keep the biceps muscles shocked into regular, fast growth!

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