From beginner to advanced, learn the best techniques to have wonderful biceps with and without equipment.
When it comes to biceps, we all want defined muscles. With the following tips, you will be able to build volume and intensity over time to have amazing muscles.
Biceps Training: Work Gradually
Whether you are a beginner or an expert, you should always start with the basics, focusing on low volume and progression. If you are already strong, go for more sets and establish monthly goals to challenge yourself.
If you are a beginner, you should start like this:
- Do a biceps workout twice a week (with a 2-day rest in-between).
- Go for low volume and strength building with sets of 10 to 12 repetitions.
- Focus on your form, progress in weight should come second.
- Work on your back, include rows and pull-ups (these help build bigger biceps).
If you are more experienced, then set the following goals:
- Keep on doing 2 workouts a week, resting for 2 days after each workout.
- Remember to concentrate on your form instead of adding volume.
- Focus on building strength, and learn how your body handles additional volume.
- Increase volume, but moderately.
- Make sure to keep on strengthening your back with rows and pull-ups.
If you are more experienced, then the following goals are for you:
- Exercise once a week, with 5 days to rest until the following biceps workout.
- Mix volume, technique, and intensity to gain strength.
- Always include rows and pull-ups as back work.
Do sets of 8 to 10 repetitions. Rest no more than 20 seconds between sets and use the same weights (remember to find weights that allow you to accomplish the 8-10 reps’ sets).
Biceps Workout: How To Choose Sets and Reps
The best advice is to stick to 3 sets of each drill. Your progress will be based on increasing difficulty in the exercises.
If you are planning your biceps workout at home, then the following tips will help you determine the best option for you.
Reps determine your objective
- If you do 4 to 6 repetitions on each set, then you will be targeting strength. You will build mass and increase muscle.
- If you do 8-12 repetitions, then you will be adding muscle mass and strength. Bulking will be your goal.
- If you do 15-20 repetitions, then you will be working to increase muscle endurance.
Biceps Equipment: What to Choose?
You can opt for:
- Kettle bells
- And your own body!
If you are at home, then you can make your own DIY weights with:
- Heavy books
- Plastic water bottles
- Canned foods
- Bags of rice
- Socks filled with pea gravel
- Detergent, juice jugs, etc.
DIY Weights: With some sort of pole, like a broomstick, and a backpack, you can make a great weight.
Place detergent or juice jugs, or water bottles on both ends of your broomstick.
Another option is to place a weighted backpack in the middle of your broomstick to do some standing curls.
Biceps Workout: Exercises
The side plank challenges your biceps, and it is a great exercise for your body.
- Begin in the standard push-up position, then slowly turn to one side.
- Raise one arm pointing upwards.
- Stay in this position for 30 seconds. Remember to keep both arms straight and aligned, and your body perpendicular to the ground.
- Lower yourself down and repeat this exercise on the other side.
Use a pull-up bar or resistance bands to do this exercise.
- Begin grabbing a pull-up bar with your hands shoulder-width apart and with your palms facing forward.
Engage your core, and pull the bar up to your chin passes the bar with your elbows down, closing together your back muscles.
- Hold this position for 2 seconds and lower slowly down.
- Choose sets and repetitions depending on your level.
Curls are the classic biceps exercise. Use dumbbells, a gallon of water, a brick or any other homemade weight.
- Stunt straight and hold your weight in your hands. Keep your arms hanging straight down and your palms facing forward.
- With your core engaged and your back straight, curl your arms upward. Do not engage your hips.
- Extend your arms downward again.
- Work on your sets of as many repetitions as you determine for your level.
Squat with biceps curl
- Stand with your feet slightly wider than hip-width apart, and your toes pointed out at 45 degrees. Lean your core slightly forwards.
- Holding dumbbells up your hands, inhale and bend your knees, sinking your hips down. Lower them until your thighs are parallel to the floor, lowering the dumbbells at the same time.
- As you exhale, go back to your starting position with control, bringing the dumbbells toward your shoulders.
Planck with biceps curl
- Hold a dumbbell in each hand.
- Get into a plank position, with arms extended below your shoulders.
- Maintain this position and slowly bend one elbow and bring one dumbbell toward your shoulder.
- Lower it back down with control.
- Repeat on both sides.
Biceps Workout: Stretching
Once you complete these exercises, it is time to stretch. This is an essential step, so never skip it.
As well as stretching with the classic stretching exercises for your biceps, try the following ones to add some variety to your routine.
Biceps stretching exercises
- Sit on your mat with your back, neck and head aligned and straight.
- Now place both hands on the floor behind you.
- Keep your hands in that position and slide your butt forward towards your feet.
- Hold this position for 30 seconds.
Modified Bicep Stretch
- Raise both hands overhead and grab a bar with your elbows stable.
- Keep your core engaged and hang without letting your feet touch the ground.
We hope you try all our tips and get beautiful toned biceps to show off!