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The 60 Minute Straight-Up Workout for Biceps

Attack your arms from every angle with this diverse biceps routine.

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  • 60 min

  • 4

  • Yes

Bodybuilder doing a workout for biceps with dumbbell curls exercise
Srdjan Randjelovic
Bodybuilder doing a workout for biceps with dumbbell curls exercise
Srdjan Randjelovic

When you workout for biceps you want to incorporate exercises that hits the biceps from all angles. If you’re constantly doing one specific exercise and expecting growth you need to change your tactic. Doing hundreds of dumbbell curls will help grow your biceps but only to a certain point.  You want to make sure to incorporate a variety of biceps exercises to your workout so that your hitting different part of the bicep muscle to create overall growth.  To help us create a workout plan we called upon Ryan Sullivan, a competitive bodybuilder and the owner of Sci-Unison Fitness (sci-unisonfitness .com) in North Babylon, NY.

This bicep workout routine employs a variety of gym equipment including: dumbbells, barbells, and cables. Using a variety of different workout equipment allows the bicep to work from different angles as opposed to a single piece of equipment. There’s only so much you can do and expect from a dumbbell until your efforts hit a plateau. Many workouts for biceps utilize this method and this workout is no different.

In this workout we will hit the biceps from various positions: in front of the torso with preachers, behind it with incline curls, at the sides with barbell curls, and as a finisher cable curls. With this much variety of exercises  this workout will help ensure that both heads of the biceps get maximum stimulation to grow bigger and stronger.

Using appreciable resistance helps, too, but only if proper form is upheld. “Using massive amounts of momentum is a great way to train your ego, not your biceps,” Sullivan says.

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Routine

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Workout

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 4

Dumbbell Preacher Curl

Equipment
Sets
3
Reps
10-12
Rest
45-90 sec
Perform a warmup set prior to your working sets.
Equipment
Bench, Dumbbells
Sets
3
Reps
10-12
Rest
45-90 sec
On the last set, do 2 drop sets of 4-5 reps each, using a small increment for each drop.
Exercise 3 of 4

Barbell Biceps Curl

Equipment
Barbell
Sets
3
Reps
10-12
Rest
45-90 sec
Exercise 4 of 4

High-cable Curl

Equipment
Cable Machine
Sets
2
Reps
15-18
Rest
45-90 sec
How to
On the last set, superset with standing barbell curls for 6-8 reps.
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