Bicep Workouts

Exercises for Biceps

There are quite a few exercises that work your biceps. You may not even think of them as bicep workouts, honestly, because the biceps may be helping muscles rather than the target of the exercise. Here's a list of bicep workouts:

• Traditional curls (the most well-known curls that can be done with dumbbells or barbells)
• Hammer curls
• Reverse curls
• Chin-ups/pull-ups

Traditional Curls

You can do the traditional bicep curl with dumbbells (simultaneously or you can switch the weight from arm to arm after each set) or with a barbell. If you choose to use the barbell, you'll be able to do a few extra types of curls. For example, you can hold your hands close together or hold them wider apart on the bar. That will focus on the outer bicep and then the inner bicep, respectively.

Bend the elbow up to bring the weights to your chest, then slowly lower down.

Hammer Curls

Hammer curls are done with dumbbells. In the type of curl most people are familiar with, the one listed above that can be done with barbells, too, your hands start out palm-up. With hammer curls, your hands will be facing each other. Grip a dumbbell in each hand (at your sides, palms in), bend elbows, and pull the weights up toward your chest. When you get to the top (end of one rep), your hands will still be facing one another and the dumbbells will be in a vertical position.

Reverse Curls

Reverse curls are performed similarly to traditional curls. The only difference is, palms face the floor, rather than the ceiling. You'll grip the dumbbells or barbell from the top rather than the bottom.

Chin-ups/Pull-ups

You probably remember doing chin-ups in gym class. This exercise is also probably not the first one you think of when you tell yourself, "I should work my biceps more often." However, by lifting your body weight to touch the bottom of your chin to that bar, you're getting a bicep workout.

YouTube Shows You How

Having a hard time visualizing a bicep workout? Leave it to YouTube to teach you everything you need to know. It's great for those who have a hard time learning by reading, and prefer to watch how-to demonstration videos. Here are a few from YouTube:

• Killer Arm Work-Out, Biceps and Triceps—This one's for advanced bodybuilders, but if you like the style of the video, you can check the YouTuber's website at Fitness.ScoobysWorkshop.com for a lower-level workout.

• Biceps Workout is a great introduction to bicep exercises. The guy is in a gym, but if you have dumbbells at home, you can do a big portion of the workout there.

• Bodybuilding Exercises—Blasting Your Biceps brings you new exercises to do at the gym.

Tips for Bicep Workouts at Home

Here are some tips for bicep workouts at home:

• Chin-ups/pull-ups can be done on strong tree branches right in your backyard—no weights needed. You can also find bars at sporting supply stores and even Target that you mount in doorways.
• Keep a pair of dumbbells in plain sight. You can work your biceps while you watch your favorite shows. They don't take up much room, and you don't have to go anywhere to work out.
• Don't scoff at the idea of workout DVDs for arms. Here are a few good ones:
  • Tamilee Webb's I Want Those Arms!
  • Cathe Friedrich's Hardcore Series: Gym Style Back, Shoulders, Biceps
  • The Firm--Jiggle Free Arms

Reps and Sets

As with most exercises, your best results will come from doing three sets of each exercise. Each set should consist of 8-15 reps. For building bulk, use higher weight with fewer reps. Those who just wish to tone up without creating bulk should aim for the higher reps with lower weight (but not easy weight—you'll never see results lifting 1-lb weights!).

When lifting and lowering the weights, do so with a controlled movement. Take the weight down more slowly than you lifted it up, but when lifting, don't just jerk the weight up as fast as you can go. Steady, controlled movements are key to getting you the results you want without injury.

Work your arms two to three times per week.

Don't Forget: Keeping It Even

When you work your biceps, don't forget about those triceps on the backs of your arms! Those tend to be the forgotten muscles when it comes to arm workouts and even daily activities. It's much easier to work biceps; the workouts are less awkward and more day-to-day activities utilize the biceps than triceps.

One way to bump up the intensity of your arm workout is to do supersets. Instead of resting between sets, do another type of exercise between sets. For example, after each set of curls in your bicep workout, throw in a tricep kickback.

Additional Reading

Bodybuilding.com has a great list of workouts to do for your biceps. If your goal isn't bodybuilder-worthy biceps, it's okay. These moves work for everyone if you tone them down a bit.

Shape Fit has a phenomenal bicep workouts section. It's even broken down into beginner, intermediate, and advanced workouts.