Arm Exercises

Fine-Tune Your Biceps in Four Weeks

These new exercise techniques will change your approach to arm training, not to mention the size of your bis.

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Fine-Tune Your Biceps in 4 Weeks
Duration 4 weeks
Exercises 16
Equipment Yes

Of all the adjectives that describe your biceps, neglected probably isn’t one of them. Seriously, asking you to avoid training arms this week would be like asking the planet to stop spinning. As a group, bodybuilders typically give more attention to arms than any other body part, save for chest. But what should you do if your peaks don’t live up to your goals, or the pump isn’t going according to plan? Since dedication isn’t the issue, it’s time to look at the finer points of arm training, making subtle and effective changes to your arm workouts. With the four-week specialized workout routine outlined here, at least if the world stops turning your arms’ll keep growing.

Better Biceps

Over the next month, we’ll hit your biceps with the utmost intensity while also paying close attention to the small details within each workout. Each week focuses on a particular area or aspect of biceps training. You’ve likely been using some of these exercises from week to week for quite a while, so they may be very familiar. But some moves and training schemes might be totally foreign to you, which is another great reason to tackle these tips. In addition, each week’s workout can be used in consecutive weeks.

Finally, for all exercises, select a weight that allows you to fail within the designated rep range. We also provide an intensity menu, offering several techniques to take your training to the next level. Follow the instructions carefully, and use the intensity techniques on your last few sets where you see the * symbol.

Intensity Techniques 

Use these intensity techniques whenever you see the * symbol. Choose one technique for a particular exercise and utilize it on only the last set of that move.

Partial Reps

Perform reps over a partial range of motion - at the top, middle or bottom - of a movement.

Forced Reps

Have a training partner assist you with reps at the end of a set so you can work past the point of momentary muscular failure. Your partner helps lift the weight with only the force necessary for you to keep moving and get past the sticking point.

Drop Sets

After completing your reps in a heavy set, quickly strip an equal amount of weight from each side of the bar, select lighter dumbbells or move the pin up on the stack. Continue repping until you fail, then strip off more weight to complete even more reps.

Rest-Pause

Take brief rest periods during a set to squeeze out more reps. Use a weight you can lift for 5-6 reps (5RM) but do only 2-3 reps, rest as long as 20 seconds, then try for another 2-3 reps. Rest again briefly, then try for as many reps as you can handle, and repeat once more.

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Week 1: Overall Mass Focus

Exercise 1

Seated Barbell Biceps Curl
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4 sets
8-12* reps
-- rest
*Choose 1 intensity technique and use it only on the last set. Perform on a decline bench.

Exercise 2

Barbell Preacher Curl
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4 sets
8-12 reps
-- rest

Exercise 3

Incline Dumbbell Biceps Curl You'll need: Bench, Dumbbells How to
3 sets
10-15* reps
-- rest
*Choose 1 intensity technique and use it only on the last set.

Exercise 4

Hammer Curl
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3 sets
10-15 reps
-- rest

Week 2: Long, Outer Head Focus

Exercise 1

Close-Grip Barbell Biceps Curl
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5 sets
6-15* reps
-- rest
*Choose 1 intensity technique and use it only on the last set.

Exercise 2

Incline Cable Curl
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4 sets
8-10 reps
-- rest

Exercise 3

Seated Alternating Dumbbell Biceps Curl You'll need: Dumbbells, Bench How to
4 sets
12-15 reps
-- rest

Exercise 4

Reverse Barbell Curl You'll need: Barbell How to
4 sets
10-15 reps
-- rest

Week 3: Short, Inner Head Focus

Exercise 1

Kneeling Incline Cable Curl
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5 sets
15 reps
-- rest

Exercise 2

Dumbbell Preacher Curl
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4 sets
12* reps
-- rest
*Choose 1 intensity technique and use it only on the last set. Perform standing.

Exercise 3

Wide-Grip Barbell Curl
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3 sets
12 reps
-- rest

Exercise 4

Cable Hammer Curl You'll need: Adjustable Cable Machine, Rope Attachment How to
2 sets
15* reps
-- rest
*Choose 1 intensity technique and use it only on the last set.

Week 4: Separation Focus

Exercise 1

Lying Cable Curl
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5 sets
15-20 reps
-- rest

Exercise 2

Preacher Curl
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4 sets
15 reps
-- rest

Exercise 3

Zottman Curl
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4 sets
15-20 reps
-- rest

Exercise 4

4-Part Wall Curl
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1 sets
100* reps
-- rest
*Have lighter weights close by to fulfill the 100-rep set if necessary.
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