The biceps, comprising the biceps brachii and brachialis muscles, are among the most iconic muscles in the human body. Firm, defined biceps not only contribute to an aesthetically pleasing physique that you may aspire to have but also play a crucial role in everyday movements and functional strength. A structured workout routine for arms is essential for sculpting well-developed biceps. In this comprehensive guide, we'll delve into a detailed workout plan for the biceps, focusing on its development, covering exercises, target muscles, proper form, and the benefits of each movement.
Table Of Contents
1. Understanding The Biceps Muscles
2. What Workout Is Best For Biceps?
3. What Is 7 7 7 Bicep Exercise?
4. What Is The Best Workout Routine For Bigger Arms?
5. Workout For Biceps And Triceps At Home
6. Expert’s Advice
7. The Final Say
8. FAQs
9. References
Understanding The Biceps Muscles
Before diving into the workout routine for biceps, it's crucial to understand the anatomy of the biceps muscles and their function:
Biceps Brachii
Brachii is ideally a two-headed muscle located on the front of your upper arm. It comprises of a long head and a short head, both originating from the scapula and pressed into the radius bone of your forearm. The chief aspect of it is the functionality of the elbow flexion and forearm supination (rotating the palm upward).
Brachialis
The brachialis muscle lies underneath the biceps brachii and plays a notable role in elbow flexion. It originates from the front of the humerus and inserts into the ulna bone of your forearm. Strengthening the brachialis helps in adding thickness to the upper arm.
Now that we've covered the basics let's move on to the workout plan for biceps.
What Workout Is Best For Biceps?
Building strong, sculpted biceps isn't just about aesthetics; it contributes to overall upper body strength and function. But with various exercises at your disposal, which one reigns supreme? Check out this best workout plan for bigger biceps:
Exercises | Instructions | Benefits |
Barbell Bicep Curl
| Stand upright with a shoulder-width grip on a barbell. Your palms must face forward.
Keep your elbows closer to your body as you curl the barbell towards your shoulders, contracting your biceps entirely at the top of the movement.
Lower the barbell back to the starting position in a controlled manner. | The barbell bicep curl allows for heavy resistance, stimulating muscle growth in the biceps brachii and brachialis.
It will help magnify your grip strength by strengthening it, and your overall forearm development will also boost. Target Muscles: Biceps Brachii, Brachialis |
Dumbbell Hammer Curl
| Take a pair of dumbbells with a neutral grip. Palms must face each other and stand upright.
Keep your elbows close to your body as you curl the dumbbells upwards, maintaining a neutral wrist position throughout the movement.
Squeeze your biceps at the top and then slowly and steadily bring down the dumbbells back to the starting position of your exercise. | The hammer curl targets the brachialis muscle effectively, contributing to overall arm thickness.
It also engages the brachioradialis, a forearm muscle, enhancing forearm development and grip strength. Target Muscle: Brachialis, Brachioradialis |
Preacher Curl
| Use a preacher curl bench and position your upper arms firmly against the angled pad.
Grasp an EZ bar with a shoulder-width grip and palms facing upward.
Keep your upper arms steady and curl the barbell towards your shoulders. Squeeze in your biceps when you are at the top of the movement.
Slowly bring the barbell back to the starting position. | It helps develop peak bicep shape and strength while minimising momentum and cheating during the exercise. Target muscles: Biceps Brachii (Long Head) Brachialis |
Concentration Curl | Position yourself on a bench with your legs spread apart.
Hold a dumbbell in one hand and place the back of your upper arm against the inside of your thigh, ensuring your arm is fully extended.
Your palm must face upward and curl the dumbbell towards your shoulder. Keep your upper arm stationary.
Contract your biceps at the top of the movement before slowly bringing the dumbbell back down. | The concentration curl provides a deep stretch and contraction in the biceps, promoting muscle hypertrophy and definition.
It also helps in addressing muscle imbalances between the left and right arms. Target muscles: Biceps Brachii, Brachialis
|
Cable Bicep Curl | Stand in front of a cable machine with a straight bar attachment connected to the lower pulley.
Use an underhand grip and take a firm grip on the bar while the hand's shoulder must be width apart.
Keep your elbows close to your body as you curl the bar upwards, contracting your biceps fully.
Slowly bring back the bar to the starting position under control. | The cable bicep curl provides constant tension throughout the range of motion, maximising muscle activation and growth.
It also allows for variations in grip width and angle to target different areas of the biceps effectively Target muscles: Biceps Brachii, Brachialis |
Reverse Grip Barbell Curl | Stand upright with a shoulder-width grip on a barbell, palms facing downward (supinated grip).
Keep your elbows close to your body as you curl the barbell upwards towards your shoulders, focusing on the contraction in the brachialis and brachioradialis muscles.
Bring the barbell back down in a very controlled manner. | The reverse grip barbell curl emphasises the brachialis and brachioradialis muscles, contributing to overall arm thickness and forearm development.
It also helps strengthen the wrist flexors and improve grip strength. Target muscles: Brachialis, Brachioradialis |
Inculcating these exercises into your workout plan for biceps and sticking to them consistently will ensure comprehensive development and growth of your biceps muscles. Remember to maintain proper form, focus on the mind-muscle connection, and progressively overload your muscles to stimulate growth.
WHAT IS 7 7 7 BICEP EXERCISE?
The "7-7-7" bicep exercise, also known as the "7-7-7 bicep curl," is the best workout routine for big arms, designed to provide a challenging and intense pump to the biceps muscles. It involves performing three bicep curls with specific repetition schemes, totalling 21 repetitions per set. Here's how the 7-7-7 bicep exercise typically works:
1. Set 1 (Lower Half)
Start with a pair of dumbbells or a barbell. Perform 7 repetitions of bicep curls. Focus on the lower half of the range of motion. This means you only curl the weight halfway up, stopping when your forearms are approximately parallel to the ground.
2. Set 2 (Upper Half):
Immediately after completing the first set, transition into the upper half of the range of motion. Perform 7 repetitions of bicep curls, focusing on the upper half of the movement. Begin with your forearms parallel to the ground and curl the weight towards your shoulders.
3. Set 3 (Full Range):
Finally, perform 7 full-range bicep curls, going through the entire range of motion from full extension to full contraction. This set completes the 21 total repetitions for the exercise.
The key aspect of the 7-7-7 bicep exercise is continuous tension on the bicep muscles throughout the three sets, targeting different portions of the bicep curl movement. By breaking down the full range of motion into three segments, you can effectively fatigue the biceps and induce muscle growth. This exercise is often incorporated into bicep-focused workouts as a finisher or as part of a high-intensity training routine. It's important to choose an appropriate weight that allows you to complete all repetitions with proper form while still providing a challenge. As always, focus on controlled movements and maintain proper technique to maximise the benefits and reduce the risk of injury.
What Is The Best Workout Routine For Bigger Arms?
In order to get bigger arms could be a priority and the sole focus of some gym enthusiasts. If you are one of those, here is a workout routine to get bigger arms:
BICEPS FOCUS | ||
Exercise | Sets x Reps | Instructions |
Preacher Curl | 3 sets x 10-12 reps | Use an EZ bar or dumbbell on a preacher curl bench.
Focus on the peak contraction of the biceps and control the negative phase of the movement. |
Barbell Bicep Curl | 4 sets x 8-10 reps | Use a shoulder-width grip and focus on controlled movements.
Increase the weight gradually while maintaining proper form. |
Dumbbell Hammer Curl
| 3 sets x 10-12 reps
| Hold dumbbells with a neutral grip while the palms must face each other.
Keep elbows close to the body and squeeze the biceps at the top of each rep. |
Incline Dumbbell Curl | 3 sets x 10-12 reps | Hold dumbbells with a neutral grip (palms facing each other).
Keep elbows close to the body and squeeze the biceps at the top of each rep. |
Reverse Grip Barbell Curl | 2 sets x 12-15 reps
| Use a supinated grip (palms facing up). This exercise targets the brachialis and brachioradialis muscles for overall arm development. |
Concentration Curl | 2 sets x 12-15 reps | Focus on isolating the biceps by keeping the upper arm stationary.
Use a lighter weight and focus on the mind-muscle connection. |
COMPOUND BICEPS EXERCISES | |||
Exercise | Sets x Reps | Instructions | Benefits |
Chin-Ups | 4 sets x As many reps as possible | Use an underhand grip and focus on controlled movements throughout the full range of motion. | Chin-ups target not only the biceps but also engage the back muscles.
|
Barbell Rows | 4 sets x 8-10 reps | Use an underhand grip and maintain a flat back throughout the movement.
| While primarily targeting the back muscles, barbell rows also engage the biceps as secondary muscles. |
Close-Grip Pull-Ups. | 3 sets x As much rep as possible
| Perform pull-ups with a closer grip, focusing on squeezing the biceps at the top of each rep | It engages multiple muscles in the upper body, including the biceps, forearms, back, and shoulders and improves upper body strength. |
BICEPS PUMP | ||
Exercises | Sets x Reps | Instructions |
Machine Preacher Curl | 3 sets x 12-15 reps
| Use a preacher curl machine to isolate the biceps. Adjust the seat and pad to ensure proper form and maximise muscle engagement. |
Cable Bicep Curl
| 4 sets x 12-15 reps
| Look for a cable machine in your gym. You should look for the one that has a bar attachment. Keep elbows close to the body and focus on the peak contraction of the biceps. |
21s
| 2 sets | Perform 7 lower-half curls, 7 upper-half curls, and 7 full-range curls without resting between sets. This intensifies the pump in the biceps.
|
Cable Rope Hammer Curl | 3 sets x 12-15 reps
| Use a rope to access a cable machine with a neutral grip. Keep elbows stationary and focus on squeezing the biceps at the top of each rep. |
Workout For Biceps And Triceps At Home
If you are a beginner, ensure proper nutrition with an adequate protein intake to support muscle growth. Follow this workout routine without neglecting sufficient rest and recovery between workouts to avoid overtraining.
Warm-Up |
Before starting the workout, it's essential to warm up your muscles to prevent injuries and optimise performance. Spend 5-10 minutes doing dynamic stretches or light cardio exercises such as jumping jacks, arm circles, and shoulder rotations. |
Exercise | Sets x Reps | Instructions |
Push-Ups | 3 x 10-15 | Start in a plank position with your hands slightly wider than shoulder-width apart.
Lower your body until your chest almost touches the ground, keeping your elbows close to your body.
Push back up to the starting position. |
Close-Grip Push-Ups | 3 x 10-15 | Assume the push-up position, but place your hands close together, directly under your shoulders.
Lower your body until your chest nearly touches your hands, then push back up to the starting position |
Dumbbell Bicep Curls | 3 x 10-12 | Stand with feet shoulder-width apart, holding a dumbbell in each hand with palms facing forward.
Keeping your elbows close to your body, curl the dumbbells towards your shoulders, squeezing your biceps at the top of the movement.
Lower the dumbbells back to the starting position with control. |
Chair Dips | 3 x 10-12
| Sit on the edge of a sturdy chair or bench with your hands gripping the edge, fingers facing forward.
Extend your legs in front of you and slide your hips off the edge of the chair.
Lower your body by bending your elbows until your upper arms are parallel to the ground, then push back up to the starting position. |
Diamond Push-Ups
| 3 x 8-12
| Get into a push-up position, but place your hands close together, directly under your chest, forming a diamond shape with your index fingers and thumbs.
Lower your body until your chest almost touches your hands, then push back up to the starting position. |
Bodyweight Bicep Curls (Using Resistance Bands or Towel)
| 3 x 12-15
| Stand with your feet shoulder-width apart, holding a resistance band or towel in both hands, palms facing up.
Step on the resistance band or hold one end of the towel under each foot to create tension.
Curl your hands towards your shoulders, squeezing your biceps at the top, then slowly lower back down. |
Cool Down |
Finish your workout with some static stretches for the arms, focusing on the biceps and triceps. Hold each stretch for 15-30 seconds to improve flexibility and aid in muscle recovery.
|
Expert’s Advice
To optimise bicep growth, pair a targeted workout plan with proper nutrition. Consult with a fitness professional to tailor a plan that suits your needs and goals. For workouts, focus on compound movements like chin-ups, barbell curls, and hammer curls to engage multiple muscle groups effectively. Incorporate complex carbohydrates like whole grains and plenty of fruits and vegetables for sustained energy. Prioritise lean protein sources like fish, chicken, tofu, and legumes to support muscle repair and growth. Stay hydrated with water throughout the day. Include variation in intensity and volume to prevent plateaus. Prioritise rest and recovery to allow muscles to rebuild.
Health Expert
Akshata Gandevikar
The Final Say
A well-structured workout plan targeting the biceps is essential for achieving optimal muscle development and strength. By incorporating a variety of exercises that target the biceps brachii and brachialis muscles from different angles, you can effectively stimulate growth and enhance arm aesthetics. Additionally, focusing on proper form, progressive overload, and adequate recovery will ensure long-term success in your biceps training journey. So, follow this detailed workout plan, stay consistent, and watch your biceps reach new heights of strength and definition.
FAQs
1. Is 2 exercises for biceps enough?
No, 2 exercises are not enough if you are targeting to train your bicep muscles to achieve serious muscle growth.
2. Are 4 exercises enough for biceps?
Including 4-5 bicep exercises in your weekly workout routine is ideal for bicep muscle growth.
3. How many exercises for biceps should you do?
Ideally, doing 4-5 exercises per week is enough for bicep muscle growth.
4. How should I plan my workout routine for my arms and chest?
Here is how you should plan your workout routine for your arms and chest:
- Incorporate compound exercises like push-ups and bench presses for the chest.
- Include isolation exercises such as bicep curls and tricep dips for arms.
- Aim for 2-3 workouts per week targeting each muscle group.
- Ensure proper rest between workouts to allow for muscle recovery.
- Gradually increase weight or resistance to challenge your muscles over time.
5. What are the best workout exercises for biceps?
Here are the best workout exercises for biceps:
- Barbell curls
- Dumbbell curls
- Hammer curls
- Preacher curls
- Concentration curls
References
- https://www.muscleandstrength.com/workouts/5-biceps-workout-routines-beginner-advanced
- https://www.livestrong.com/article/501115-7-7-7-bicep-exercise/
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