Men Biceps Workouts

Men biceps workouts built around evidence-informed weekly elbow-flexor volume, near-failure straight sets, and practical kilogram load progression to improve arm size and pulling strength.
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Workout 1

5 exercises15 sets

Men Biceps Hypertrophy Workout Template

Biceps, Forearms

A biceps-focused template for men lifters using barbell, dumbbell, and machine curl variations with stable straight sets and RIR-based progression.

  1. 1
    EZ Bar Biceps Curl
    anatomy
    1Exercise

    EZ Bar Biceps Curl

    Rest 2m

    • 110 reps x 30 kgRIR 3
    • 210 reps x 30 kgRIR 2
    • 310 reps x 30 kgRIR 1

    Keep elbows close to the torso and avoid hip drive.

  2. 2
    Alternating Dumbbell Hammer Curl
    anatomy
    2Exercise

    Alternating Dumbbell Hammer Curl

    Rest 1m 30s

    • 112 reps x 16 kgRIR 3
    • 212 reps x 16 kgRIR 2
    • 312 reps x 16 kgRIR 1

    Keep neutral wrists and avoid elbows drifting forward.

  3. 3
    Machine Preacher Curl
    anatomy
    3Exercise

    Machine Preacher Curl

    Rest 1m 45s

    • 112 reps x 30 kgRIR 3
    • 212 reps x 30 kgRIR 2
    • 312 reps x 30 kgRIR 1

    Keep upper arm fixed on pad and use full extension.

  4. 4
    Barbell Reverse Curl
    anatomy
    4Exercise

    Barbell Reverse Curl

    Rest 1m 30s

    • 112 reps x 20 kgRIR 3
    • 212 reps x 20 kgRIR 2
    • 312 reps x 20 kgRIR 1

    Use overhand grip and keep wrists straight through the rep.

  5. 5
    Incline Bench Spider Curl
    anatomy
    5Exercise

    Incline Bench Spider Curl

    Rest 1m 15s

    • 115 reps x 10 kgRIR 3
    • 215 reps x 10 kgRIR 2
    • 315 reps x 10 kgRIR 1

    Keep chest fixed to bench and do not shorten ROM to chase load.