Biceps Building Exercises

by Bob Myhal

Here are some basic biceps building exercises that you can use to blast your arms to more size and shape quickly and effectively. This biceps program calls for performing just 2 sets of three exercises (6 sets total), and it should take you no more than 12-15 minutes. After warming up your biceps with a couple light to moderate sets, jump right in.

Exercise #1: Standing Barbell Curls

These are an old standard but a still a favorite mass builder. I suggest a fairly narrow grip-approximately 8-10 inches apart-and a slow, controlled movement throughout the range of motion. Be sure to squeeze hard at the top, and for extra intensity emphasize the negative, eccentric portion of the movement by lowering the weight slowly (a count of 3 or 4). Shoot for 8-12 reps with a moderate weight.

Exercise #2: Incline Dumbbell Curls

I prefer to do this movement with both arms simultaneously rather than in an alternating manner. Use an incline bench with only a slight incline (around 35 degrees or so) to fully emphasize the biceps. Be sure to supinate the wrists at the top of the movement while contracting the biceps hard; basically you want to start with your palms facing your body and during the curl rotate your wrists in. Try to get a full stretch at the bottom position. Work in the 8-12 rep range for 2 strong sets.

Exercise #3: Cable Hammer Curls with Rope

A personal favorite for adding mass to the arms. Use a rope attachment on the low cable of a pulley machine. Grasp the rope extensions with your palms facing each other. Curl the weight up to your chin, squeeze hard, and lower slowly. Two moderate sets of 8-12 reps each should do the trick. This one will really bring out your brachialis, adding overall mass to your arms.

If you're looking to add more mass to your biceps quickly, then give this simple but effective program a try.

Check out more of my bodybuilding workouts.