The ONLY Bicep Exercises that you'll ever need

This list was carefully crafted so that you ONLY need to hit these exact exercises in order to build muscle effectively.

For your convenience, each exercise below has in-depth directions.

Your biceps consists of three major parts: long head of biceps brachii, short head of biceps brachii, and the brachialis. The short head is what gives you that bicep peak when flexing. The brachialis accounts for the width of your biceps. Here’s how to workout your biceps:

Explanations on each Bicep Exercise

1. Seated Hammer Curls: 4 sets for 8-12 reps

2. Preacher Curls: 4 sets for 8-12 reps

3. Seated Incline Dumbbell curls: 4 sets for 8-12 reps

Seated Hammer Curls: 4 sets for 8-12 reps 

DIRECTIONS: Begin by sitting on a flat bench with a dumbbell in each hand, palms facing your torso in a neutral grip. Keep your back straight and core engaged. Initiate the movement by flexing your elbows and curling the dumbbells towards your shoulders in a controlled manner. Maintain a steady pace throughout the range of motion, avoiding excessive swinging or momentum. At the top of the movement, squeeze your biceps. When lowering the weights back down, imagine you are driving a hammer into a nail in slow motion. 

Preacher Curls: 4 sets for 8-12 reps   

DIRECTIONS: Using a preacher curl bench, position your upper arms against the angled pad, ensuring your chest and shoulders are firmly pressed against it. Grasp a barbell with an underhand grip, allowing your arms to fully extend. In a controlled manner, curl the weight upward, emphasizing the contraction in your biceps. Lower the weight very slowly, maintaining tension on the muscles throughout the movement. Be careful not to overextend your arm at the bottom of the movement.

Seated Incline Dumbbell curls: 4 sets for 8-12 reps 

DIRECTIONS: Begin by adjusting an incline bench to a 45-60 degree angle and sitting with your back and head against the pad. With a dumbbell in each hand and palms facing forward, allow your arms to hang straight down. Start the movement by curling the weights toward your shoulders in a controlled manner, keeping your elbows close to your torso. Squeeze your biceps at the top of the curl and then slowly lower the dumbbells back down until your arms hang straight down.