Building bigger biceps isn't complicated, but it does require a systematic approach. Whether you're just starting out or looking to break through a plateau, you need a workout that matches your experience level and goals.
Here are complete bicep workouts for every stage of your training journey.
Beginner Bicep Workout
If you've been training for less than a year, this is where you start. The focus is on learning proper form, building a foundation, and establishing consistency.
Workout (twice per week):
1. Barbell Curl or EZ Bar Curl
3 sets x 10-12 reps
Rest: 90 seconds
2. Dumbbell Hammer Curl
3 sets x 12 reps
Rest: 60 seconds
3. Cable Curl
2 sets x 15 reps
Rest: 60 seconds
Total: 8 sets, ~25 minutes
Progression strategy: Add weight when you can complete all reps with good form. Even 2.5 pounds is progress. Track everything in a notebook or app.
Intermediate Bicep Workout
After a year or so of consistent training, you need more volume and variety to continue progressing. This workout adds exercises and intensity techniques.
Workout (twice per week):
1. Barbell Curl
4 sets x 8-10 reps
Rest: 90 seconds
Note: Heavier weight, lower rep range for strength
2. Incline Dumbbell Curl
3 sets x 10-12 reps
Rest: 75 seconds
Note: Long head emphasis, full stretch at bottom
3. Preacher Curl (EZ bar or machine)
3 sets x 10-12 reps
Rest: 75 seconds
Note: Short head emphasis, strict form
4. Hammer Curl
3 sets x 12 reps
Rest: 60 seconds
Note: Brachialis development
5. Cable Curl (drop set on final set)
2 sets x 12-15 reps + 1 drop set
Rest: 60 seconds
Total: 15-16 sets, ~35-40 minutes
Progression strategy: Use a double progression method—work within a rep range (e.g., 8-10). When you hit the top of the range for all sets, add weight and start back at the bottom of the range.
Advanced Bicep Workout
For experienced lifters with 3+ years of training, higher volume and advanced techniques are necessary to force continued adaptation.
Workout A (emphasis on long head/peak):
1. Incline Dumbbell Curl
4 sets x 10-12 reps
2. Drag Curl
3 sets x 10-12 reps
3. Spider Curl
3 sets x 12-15 reps
4. Narrow-Grip Cable Curl
3 sets x 12-15 reps (drop set final set)
Workout B (emphasis on short head/thickness):
1. Preacher Curl (EZ bar)
4 sets x 8-10 reps
2. Wide-Grip Barbell Curl
3 sets x 10-12 reps
3. Concentration Curl
3 sets x 12-15 reps
4. High Cable Curl
3 sets x 15 reps (drop set final set)
Total per workout: 13-14 sets
Weekly volume: 26-28 sets (alternating workouts)
Progression strategy: At this level, progression is slow. Focus on quality—better contractions, controlled negatives, mind-muscle connection. Small weight increases over months.
Quick Bicep Workout (Time-Crunched)
Only have 15-20 minutes? This hits all the essentials efficiently:
1. EZ Bar Curl
3 sets x 10 reps
Rest: 60 seconds
2. Hammer Curl
3 sets x 12 reps
Rest: 60 seconds
3. Cable Curl (triple drop set)
1 extended set
Total: 7 sets, ~15-18 minutes
This isn't ideal for maximum growth, but it's far better than skipping arm training entirely.
Key Principles for All Levels
Full range of motion: All the way down (slight elbow bend), all the way up. Partial reps leave gains on the table.
Control the negative: Lower the weight in 2-3 seconds. Don't let it drop. The eccentric phase drives muscle growth.
Mind-muscle connection: Think about your biceps contracting, not just moving weight from A to B. This awareness improves muscle recruitment.
Progressive overload: Over time, you must increase demands—more weight, more reps, or more sets. Without progression, muscles don't grow.
Recovery: Biceps need 48-72 hours between direct training sessions. Training them every day is counterproductive.
How Often to Train Biceps
Beginners: Twice per week is plenty when combined with indirect work from rows and pulldowns.
Intermediate: Twice per week remains effective. Some can handle three times with reduced volume per session.
Advanced: Twice per week with high volume, or three times with moderate volume. Total weekly sets matter more than frequency.
Total weekly sets (direct bicep work):
• Beginners: 8-12 sets
• Intermediate: 12-16 sets
• Advanced: 16-22 sets
The Bottom Line
Pick the workout that matches your experience level. Follow it consistently for 8-12 weeks. Track your lifts and progressively overload. Eat enough protein. Sleep enough. Repeat for years.
There are no secrets—just consistent execution of fundamentals over a long period of time.