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30 Best Bicep Workouts For Men and How to Do It
Hey there, trendsetters! Welcome back to Men’s Dream Lifestyle, where we’re always breaking a sweat to bring you the hottest fitness tips and tricks. Today, we’re diving deep into the world of bicep workouts because let’s face it, who doesn’t want those bulging biceps, right? Whether you’re a gym newbie or a seasoned pro, we’ve got something for everyone in this ultimate guide to the 30 best bicep workouts for men. So grab your water bottle, crank up the tunes, and let’s get ready to pump some iron!
1: Barbell Curl
- Grab a barbell with an underhand grip, hands shoulder-width apart.
- Keep your back straight, shoulders back, and elbows close to your body.
- Slowly lift the barbell towards your chest, contracting your biceps.
- Pause for a moment at the top, then lower the barbell back down with control.
- Aim for 3 sets of 10-12 reps, increasing weight gradually as you get stronger.
2: Hammer Curl
- Hold a pair of dumbbells in each hand, palms facing your body.
- Keep your elbows close to your torso and your shoulders relaxed.
- Curl the dumbbells up towards your shoulders, keeping your wrists neutral.
- Squeeze your biceps at the top of the movement, then slowly lower the weights.
- Aim for 3 sets of 12-15 reps, focusing on controlled movements for maximum effect.
3: Concentration Curl
- Sit on a bench with your legs spread apart and a dumbbell in one hand.
- Rest the back of your arm against your inner thigh, palm facing up.
- Curl the dumbbell up towards your shoulder while keeping your upper arm stationary.
- Squeeze your biceps at the top of the movement, then lower the weight with control.
- Aim for 3 sets of 10-12 reps on each arm, focusing on mind-muscle connection.
4: Preacher Curl
- Adjust the preacher bench so that your armpits are resting comfortably on the pad.
- Grip the EZ curl bar with an underhand grip, hands shoulder-width apart.
- Keep your upper arms stationary as you curl the bar towards your shoulders.
- Contract your biceps at the top of the movement, then slowly lower the bar.
- Aim for 3 sets of 8-10 reps, focusing on full range of motion for maximum results.
5: Chin-Up
- Grab a pull-up bar with an underhand grip, hands shoulder-width apart.
- Hang with your arms fully extended and your shoulders relaxed.
- Pull your body up towards the bar, leading with your elbows and squeezing your biceps.
- Pause at the top of the movement, then slowly lower yourself back down.
- Aim for 3 sets of as many reps as possible, focusing on quality over quantity.
6: Cable Curl
- Attach a straight bar to the low pulley of a cable machine.
- Stand with your feet shoulder-width apart and grab the bar with an underhand grip.
- Keep your elbows close to your torso and your shoulders back.
- Curl the bar up towards your shoulders, focusing on squeezing your biceps.
- Slowly lower the bar back down to the starting position with control.
- Aim for 3 sets of 12-15 reps, adjusting the weight as needed for intensity.
7: Incline Dumbbell Curl
- Set an incline bench to a 45-degree angle.
- Sit on the bench with a dumbbell in each hand, arms fully extended.
- Curl the dumbbells up towards your shoulders, keeping your elbows stationary.
- Squeeze your biceps at the top of the movement, then lower the weights.
- Aim for 3 sets of 10-12 reps, focusing on a slow and controlled motion.
8: Zottman Curl
- Hold a pair of dumbbells at your sides with palms facing up.
- Curl the dumbbells up towards your shoulders, keeping your elbows locked in place.
- At the top of the movement, rotate your wrists so that your palms are facing down.
- Lower the dumbbells back down to the starting position with control.
- Rotate your wrists back to the starting position and repeat for reps.
- Aim for 3 sets of 10-12 reps, alternating between palm-up and palm-down grips.
9: Reverse Curl
- Stand with your feet shoulder-width apart, holding a barbell with an overhand grip.
- Keep your elbows close to your torso and your shoulders relaxed.
- Curl the barbell up towards your shoulders, focusing on your forearms.
- Pause at the top of the movement, then slowly lower the bar back down.
- Aim for 3 sets of 12-15 reps, focusing on controlled movements for maximum effect.
10: Spider Curl
- Set up an EZ curl bar on a preacher bench.
- Lie face down on the bench, with your armpits resting on the pad.
- Grip the bar with an underhand grip, hands shoulder-width apart.
- Curl the bar up towards your shoulders, keeping your upper arms stationary.
- Squeeze your biceps at the top of the movement, then slowly lower the bar.
- Aim for 3 sets of 8-10 reps, focusing on a full range of motion.
11: Drag Curl
- Stand with your feet shoulder-width apart, holding a barbell with an underhand grip.
- Keep your elbows close to your torso and your shoulders relaxed.
- Curl the barbell up towards your shoulders, focusing on dragging it along your body.
- Squeeze your biceps at the top of the movement, then slowly lower the bar.
- Aim for 3 sets of 10-12 reps, focusing on controlled movements for maximum effect.
12: Band Curl
- Stand on a resistance band with your feet shoulder-width apart.
- Grip the band with both hands, palms facing up.
- Curl the band up towards your shoulders, keeping your elbows close to your torso.
- Squeeze your biceps at the top of the movement, then slowly lower the band.
- Aim for 3 sets of 12-15 reps, adjusting the resistance as needed for intensity.
13: Cross Body Hammer Curl
- Hold a pair of dumbbells at your sides, palms facing each other.
- Curl one dumbbell up towards the opposite shoulder, keeping your elbow stationary.
- Squeeze your biceps at the top of the movement, then slowly lower the weight.
- Repeat on the other side, alternating arms with each rep.
- Aim for 3 sets of 10-12 reps on each arm, focusing on a controlled motion.
14: 21s
- Grab a barbell with an underhand grip, hands shoulder-width apart.
- Perform 7 partial reps from the bottom to halfway up, keeping your elbows tucked.
- Then, perform 7 partial reps from halfway up to the top, focusing on the top half of the movement.
- Finally, perform 7 full reps from bottom to top, completing the full range of motion.
- Aim for 3 sets of 21 reps, feeling the burn with each set.
15: Iso-Lateral Curl Machine
- Sit on the iso-lateral curl machine with your back flat against the pad.
- Grip the handles with an underhand grip, palms facing up.
- Curl the handles up towards your shoulders, focusing on one arm at a time.
- Squeeze your biceps at the top of the movement, then slowly lower the handles.
- Aim for 3 sets of 10-12 reps on each arm, alternating between sides.
16: Scott Curl
- Set up on a Scott bench with your armpits resting against the pad.
- Grip the EZ curl bar with an underhand grip, hands shoulder-width apart.
- Curl the bar up towards your shoulders, keeping your upper arms stationary.
- Squeeze your biceps at the top of the movement, then slowly lower the bar.
- Aim for 3 sets of 8-10 reps, focusing on a full range of motion.
17: Rope Curl
- Attach a rope to the low pulley of a cable machine.
- Grip the ends of the rope with an underhand grip, palms facing each other.
- Curl the rope up towards your shoulders, keeping your elbows close to your torso.
- Squeeze your biceps at the top of the movement, then slowly lower the rope.
- Aim for 3 sets of 12-15 reps, focusing on a controlled motion.
18: Fat Gripz Curl
- Slide Fat Gripz onto a barbell or dumbbell handle.
- Grip the barbell or dumbbell with an underhand grip, hands shoulder-width apart.
- Curl the weight up towards your shoulders, focusing on your grip strength.
- Squeeze your biceps at the top of the movement, then slowly lower the weight.
- Aim for 3 sets of 10-12 reps, feeling the burn in your forearms and biceps.
19: Alternating Dumbbell Curl
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand.
- Curl one dumbbell up towards your shoulder, keeping your elbow close to your torso.
- Squeeze your biceps at the top of the movement, then slowly lower the weight.
- Repeat on the other side, alternating arms with each rep.
- Aim for 3 sets of 10-12 reps on each arm, focusing on a controlled motion.
20: Meadows Hammer Curl
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand.
- Lean slightly forward at the waist, keeping your back straight.
- Curl the dumbbells up towards your shoulders, keeping your elbows stationary.
- Squeeze your biceps at the top of the movement, then slowly lower the weights.
- Aim for 3 sets of 10-12 reps, focusing on a full range of motion.
21: Suspension Trainer Curl
- Hold onto the handles of a suspension trainer with an underhand grip.
- Lean back slightly, keeping your body in a straight line.
- Curl your body up towards the handles, focusing on your biceps.
- Squeeze your biceps at the top of the movement, then slowly lower yourself down.
- Aim for 3 sets of 12-15 reps, adjusting the angle for intensity.
22: Wrist Curl
- Sit on a bench with your forearms resting on your thighs, palms facing up.
- Hold a barbell or dumbbells with an underhand grip, wrists hanging off your knees.
- Curl your wrists up towards your body, squeezing your forearms.
- Lower the weight back down with control, feeling the stretch in your forearms.
- Aim for 3 sets of 12-15 reps, focusing on controlled movements.
23: Reverse Preacher Curl
- Set up on a preacher bench with your chest against the pad.
- Grip the EZ curl bar with an overhand grip, hands shoulder-width apart.
- Curl the bar up towards your shoulders, focusing on your forearms.
- Squeeze your forearms at the top of the movement, then slowly lower the bar.
- Aim for 3 sets of 10-12 reps, feeling the burn in your forearms and biceps.
24: Plate Curl
- Hold a weight plate with an underhand grip, palms facing up.
- Keep your elbows close to your torso and your shoulders relaxed.
- Curl the weight plate up towards your shoulders, focusing on your biceps.
- Squeeze your biceps at the top of the movement, then slowly lower the plate.
- Aim for 3 sets of 12-15 reps, adjusting the weight as needed for intensity.
25: Barbell Spider Curl
- Set up an EZ curl bar on a preacher bench.
- Lie face down on the bench, with your armpits resting on the pad.
- Grip the bar with an underhand grip, hands shoulder-width apart.
- Curl the bar up towards your shoulders, keeping your upper arms stationary.
- Squeeze your biceps at the top of the movement, then slowly lower the bar.
- Aim for 3 sets of 8-10 reps, focusing on a full range of motion.
26: Eccentric Curl
- Hold a pair of dumbbells at your sides with palms facing up.
- Curl the dumbbells up towards your shoulders, squeezing your biceps.
- Slowly lower the dumbbells back down to the starting position, resisting gravity.
- Focus on the eccentric (negative) portion of the movement for maximum muscle activation.
- Aim for 3 sets of 8-10 reps, focusing on controlled lowering of the weights.
27: Isometric Curl
- Hold a pair of dumbbells at your sides with palms facing up.
- Curl the dumbbells up towards your shoulders, squeezing your biceps.
- Hold the contraction at the top of the movement for 10-15 seconds.
- Focus on maintaining tension in your biceps throughout the hold.
- Aim for 3 sets of 10-12 reps, holding each contraction for maximum effect.
28: Eccentric Overload Curl
- Use a heavier weight than you would for traditional curls.
- Curl the weight up towards your shoulders, focusing on squeezing your biceps.
- Slowly lower the weight back down to the starting position, resisting gravity.
- Focus on the eccentric (negative) portion of the movement for maximum muscle activation.
- Aim for 3 sets of 6-8 reps, focusing on controlled lowering of the weight.
29: 90-Degree Curl
- Sit on a bench with your back straight and a dumbbell in each hand.
- Curl the dumbbells up to a 90-degree angle, keeping your elbows stationary.
- Squeeze your biceps at the top of the movement, then slowly lower the weights.
- Focus on maintaining tension in your biceps throughout the exercise.
- Aim for 3 sets of 10-12 reps, focusing on controlled movements.
30: Cross-Body Curl
- Hold a dumbbell in each hand at your sides, palms facing up.
- Curl one dumbbell up towards the opposite shoulder, keeping your elbow close to your torso.
- Squeeze your biceps at the top of the movement, then slowly lower the weight.
- Repeat on the other side, alternating arms with each rep.
- Aim for 3 sets of 10-12 reps on each arm, focusing on a controlled motion.
CONCLUSION
And there you have it, folks! The ultimate guide to the 30 best bicep workouts for men. Remember, consistency is key when it comes to building those boulder-like biceps, so be sure to incorporate these exercises into your routine regularly. Whether you’re hitting the gym or working out at home, these workouts are sure to help you achieve those gains you’ve been dreaming of. So go ahead, give them a try, and let us know which ones are your favorites in the comments below. Don’t forget to like, subscribe, and turn on notifications on our YouTube channel so you never miss out on our latest fitness tips and tricks. Until next time, keep pushing yourself to new heights, and we’ll see you in the next video. Stay trendy, stay fit!
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