Biceps Workouts

Biceps-focused workouts built around elbow-flexion volume, controlled effort near failure, and practical load progression so lifters can improve arm size and pulling strength with sustainable form.
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Workout 1

5 exercises13 sets

Biceps Hypertrophy Workout Template

Biceps

A biceps-focused template using varied curl angles, moderate-to-high reps, and progressive overload to build arm size and strength.

  1. 1
    Standing Dumbbell Biceps Curl
    anatomy
    1Exercise
    Standing Dumbbell Biceps Curl

    Rest 1m 30s

    • 112 reps x 20 kgRIR 3
    • 210 reps x 22.5 kgRIR 2
    • 310 reps x 25 kgRIR 1

    Keep elbows near your sides and avoid shoulder roll-forward at the top.

  2. 2
    Alternating Hammer Curl
    anatomy
    2Exercise

    Alternating Hammer Curl

    Rest 1m 30s

    • 112 reps x 20 kgRIR 3
    • 210 reps x 25 kgRIR 2
    • 38 reps x 30 kgRIR 1

    Keep wrists neutral and avoid elbow drift forward.

  3. 3
    Machine Preacher Curl
    anatomy
    3Exercise

    Machine Preacher Curl

    Rest 1m 45s

    • 112 reps x 40 kgRIR 3
    • 210 reps x 50 kgRIR 2
    • 38 reps x 60 kgRIR 1

    Keep upper arm planted and avoid shoulder shrugging.

  4. 4
    Seated Concentration Curl
    anatomy
    4Exercise

    Seated Concentration Curl

    Rest 1m 15s

    • 114 reps x 12.5 kgRIR 2
    • 212 reps x 17.5 kgRIR 1

    Pause briefly at peak contraction and lower under control.

  5. 5
    Incline-Bench Spider Curl
    anatomy
    5Exercise

    Incline-Bench Spider Curl

    Rest 1m 15s

    • 115 reps x 10 kgRIR 2
    • 212 reps x 15 kgRIR 1

    Keep chest planted on bench and avoid neck extension as fatigue rises.