Biceps Exercise

The size of the biceps plays an important role for the figure of an athlete. To achieve significant results, it is necessary not only to work hard on the development of biceps, but also to choose the right exercises for this purpose. Every beginner in bodybuilding needs to consider that biceps look good only when the rest of the musculature of the body is pumped and well developed . The biceps should be proportional to other muscles in size. It is not possible to focus exclusively on training the biceps to the detriment of the rest of the muscles. All muscle groups should be worked out equally, and biceps exercises, giving a load mainly on it, should become part of the athlete’s general training.


  • 1 Biceps Exercise and its Importance
  • 2 Performing training on developing biceps at home
  • 3 Weight Training
    • 3.1 Dumbbell Arm Curls
    • 3.2 Hammer lift
  • 4 Training on the horizontal bar
  • 5 General recommendations
  • 6 Training for biceps in the gym
    • 6.1 Standing bar raises
    • 6.2 Bending the arms on an incline bench
    • 6.3 Lifting the bar on Scott's bench
  • 7 Exercise Equipment
    • 7.1 Bending the arms on the simulator using the lower block
    • 7.2 Crossover Bends
  • 8 Tips for Effective Biceps Training

Biceps Exercise and its Importance

It is aimed not only at developing the shape of the biceps, but also at increasing the strength of the arms. Significantly increases achievement in performing the bench press, deadlift and other exercises. This also applies to various sports, the main emphasis and load of which is placed on the work of the hands.

Doing biceps training at home

The conditions in which novice bodybuilders train are different. Not always and not everyone has the opportunity to attend the gym. Lack of access to the gym does not mean that training should be stopped altogether. There are many exercises that you can perform without any problems at home. These include push ups from the floor.

This exercise is aimed both at working out the biceps, and involves the muscles of the chest, arms and shoulder girdle. Its implementation does not require a large free space or special sports equipment. To increase the load, if such a need exists, put a backpack on the back, in which they put the load.

Weight Training

Exercises with dumbbells allow you to pump biceps as simply and efficiently as possible. You can perform them both in the gym and at home.

Dumbbell Arm Curls

Performed using conventional dumbbells. They give maximum results if they are done on a chair. The exercise is very simple:

  1. sit on a chair;
  2. take dumbbells;
  3. they bend, and then unbend their arms at the elbows, holding weights (dumbbells).

Beginners are recommended to perform from 8 to 12 repetitions. When repetitions are easy, the weight of the dumbbells needs to be increased. The number of recommended approaches is 3 times.

Hands are bent on exhalation, unbend - on inspiration. You can do the exercise with different positions of the hands. They can be on weight, elbow rest on the upper thigh or knee. Positions can be alternated. The main thing is to bend and unbend your arms at a slow rather than fast pace. If you do not follow this "rule", the maximum degree of load will not be exerted on the biceps.

Exercise is quite simple, but effective. Lifting dumbbells with your hands from a sitting position fully engage the desired muscle, work out and train it.

Hammer lift

It is aimed at pumping and the formation of the lateral part of the biceps, performed with dumbbells:

  1. stand up straight;
  2. hands with weighting - dumbbells are lowered on the sides;
  3. fingers are turned to the hips;
  4. dumbbells, changing hands, lift to the shoulder.

The number of repetitions is similar to the previous exercise (8-12), and approaches are 3.

For the correct execution of the hammer lift, you need to ensure that the legs do not spring, the back remains flat, the elbows do not lean forward. The load should be directed exclusively to the biceps muscle. When one arm is raised, the other is strained and slightly bent at the elbow.

Hand in extreme position hold for a second or two. If the exercise is not easy, it is permissible to slightly bend your back. It should be borne in mind that throughout the exercise it should be fixed in one position. You need to look in front of you, not up or down.

You can raise your hands alternately or both at the same time. In the latter case, the load will increase. Regardless of this, it is necessary to control that the dumbbells are pushed exclusively by the force of the hands, without the help of the trunk or legs.

Hammer lifting is an exercise that is suitable for both experienced athletes and beginner bodybuilders. The Hammer trains both the biceps and promotes the uniform development of the brachioradial muscles. Thus, both of these muscle groups look proportional to each other.

Horizontal bar training

When this sports equipment is on the yard or at home, doing pull-ups on it will be an excellent exercise for developing biceps. Pullups can be with the opposite, and with a direct grip. To get a noticeable result, you need to do at least three approaches. The number of repetitions in each approach varies from 10 to 15 times.

To increase the load should only be when pull-ups begin to be given easily. This can be done by hanging extra weight on the legs or by increasing the number of repetitions. To get the most out of pull-ups, arms are fully extended.

General recommendations

Perform pull-up, "hammer" and bending with dumbbells is necessary not jerkily, but smoothly. This will allow you to evenly work out the entire muscle, get the desired result as quickly as possible. All the above exercises can be done at home without visiting the gym, and volume biceps, which make the bodybuilder's figure not only proportional, but also beautiful, will become a reward for diligence.

Gym biceps training

In the gym, you can pump up biceps much faster. This is due to the fact that the bodybuilder has the ability to do much more exercises, rather than three or four. A special role is played by simulators and devices that are available to the athlete in the gym. They allow you to work on individual parts, and on the entire muscle of the biceps.

The coach will always tell the novice athlete how to make effective training, as well as hedging when performing complex exercises. If at home it is dangerous to make a concentrated climb to develop biceps with maximum weight, then in the gym this exercise can be safely included in the training program.

Effectively working out muscles is possible only when exercises are done without cheating, that is, sacrificing technique in favor of the number of repetitions.

Standing barbell raises

The gym is a great place to work with a lot of weight. Raising it at home is not recommended. When there is no experienced coach nearby, there is no one to insure the athlete. In the gym, this is not a problem and you can lift the maximum weight without risk of injury.

Lifting a barbell while standing is a basic exercise for biceps and is considered the most effective for building both volume and strength:

  1. the bar of the bar is taken with a grip from below, placing the hands shoulder-width apart;
  2. lift a sports equipment by reducing biceps.

If the bodybuilder tries to raise the bar as high as possible, the arms are extended forward. This should not be allowed, because the load will go to the delta, and will not be on the biceps.

Bending the arms on an incline bench

To perform the exercise, they sit on an inclined bench, take dumbbells in their hands. The back is pressed against the back, the legs are pressed against the surface of the floor. Bending their elbows, they are raised in turn. When the hand is raised to the maximum, the brush is turned towards itself as much as possible. The main thing is that the elbows do not lean forward.

Scott's Bench Raise

For the bar, the bars are taken with an average back grip, which allows you to best work out the biceps muscles. Focusing the entire load on the biceps allows finding the shoulders on the support. Exercise works best on the lower biceps. In those cases when the athlete experiences strong tension in the wrist joint area, it is permissible to replace the bar with the usual bar with a curly shell. Another alternative embodiment is the use of dumbbells.

Exercise is performed in 3 sets. In each from 8 to 12 repetitions.

Training on a bench and with a bar can be performed without simulators. To achieve a quick result and maximum return on exercise, if you can use these devices, you should definitely use them.

Simulator exercises

The training complex for pumping up biceps will be complete if it includes the study of muscles using simulators. This will significantly increase the productivity of training.

Bending the arms on the simulator using the lower block

  1. stand in front of the simulator;
  2. taken by the back grip of the handle of the lower block;
  3. bending the arms at the elbows, the handle is pulled to the shoulders;
  4. return to their original position.

So that the entire load is only on the biceps muscle, the elbows are pressed to the body. An alternative would be to use ropes. Bent fingers, if the exercise is performed on the ropes, should be directed at each other.

Crossover Bends

Standing straight, legs spread shoulder-width apart. Hands are taken by the handle of the projectile, pull them to the crown. When the arms are unbent, they must remain tense, the load does not completely lower. The hands are unbent to inhale, and to exhale, they are bent. The recommended number of repetitions is 8-12 times. Approaches are from 1 to 2.

Most often, flexion in a crossover is performed as a final exercise.

Recommendations for effective biceps training

The key to success lies in properly organized training. This avoids both injuries and excessive fatigue. If the athlete visits the gym every day, exercises to pump up the biceps are performed every other time. “Day Off” allows the muscles to recover.

You need to start the lesson only after warming up. Otherwise, a tendon rupture is likely. If the athlete feels the need to do exclusively biceps, such training should be carried out no more than once a week.

Intensive training cannot be conducted daily. The athlete needs to arrange one day break from classes. It can be devoted to visiting the sauna or the Russian bathhouse.