Big biceps are the most visible sign of a trained physique—they show in every short-sleeved shirt. But building impressive arms requires more than mindless curling. You need to target both heads of the bicep plus the brachialis, use proper form, and progress intelligently. This program builds the complete arm development that looks impressive both flexed and relaxed.

Building Complete Biceps

The bicep has two heads: the long head (outer) creates the peak when flexed, while the short head (inner) adds thickness. Different exercises emphasize different heads based on arm position and grip width.

The brachialis sits underneath the bicep and pushes it up for greater apparent size. Hammer curls and reverse curls target this often-neglected muscle. Building it makes your arms look bigger from all angles.

Progressive overload still matters for biceps. You can't just pump light weights forever. While form is critical, you need to progressively increase the challenge to force adaptation.

Benefits of Bicep Training

  • Visible Development

    Biceps show in any short-sleeved shirt—instant evidence of training.

  • Pulling Strength

    Strong biceps contribute to rows, pull-ups, and all pulling movements.

  • Arm Size

    Biceps make up the front of the arm that people see most.

  • Peak & Thickness

    Complete development creates arms that look good from all angles.

  • Confidence

    Well-developed arms create confidence and visual presence.

  • Functional Strength

    Elbow flexion strength for carrying, lifting, and daily tasks.

Program Overview

Frequency2 days per week (often combined with back or as arm day)
Duration25-35 minutes (often part of larger workout)
StructureBoth bicep heads plus brachialis with varied angles
EquipmentDumbbells, Barbell or EZ bar, Cable machine

Who it's for: Men seeking bigger, more defined biceps

Don't have all this equipment? GymFriend can build you a custom program using whatever you have available.

Why These Exercises?

Each exercise in this program was selected for a specific reason. Here's why:

Dumbbell Concentration Curl

The fundamental bicep exercise. Builds overall mass with supination.

Barbell Curl

Allows heavier loading for strength and mass. Both heads worked.

Dumbbell Hammer Curl

Targets brachialis and long head. Builds arm thickness.

Dumbbell Incline Curl

Stretches the long head for greater peak development.

Dumbbell Concentration Curl

Strict isolation that maximizes peak contraction.

Cable Curl

Constant tension throughout range. Great for pump and definition.

The Complete 2 days (often combined with back or as arm day) Program

Follow this program consistently for best results. Start with weights that feel manageable and aim to increase gradually each week as you get stronger.

Day 1
Day 1: Mass Building
Ankle Circles
1 minute
Dumbbell Concentration Curl
1 sets12 repsLight warmup
Barbell Curl
4 sets8-10 reps60-95 lbs90 seconds rest
Dumbbell Incline Curl
3 sets10-12 reps20-35 lb dumbbells each60 seconds rest
Dumbbell Hammer Curl
3 sets10-12 reps25-40 lb dumbbells each60 seconds rest
Cable Curl
3 sets12-15 reps40-70 lbs60 seconds rest
Behind Head Chest Stretch
30 seconds each arm
Behind Head Chest Stretch
30 seconds each arm
Day 2
Day 2: Peak & Definition
Ankle Circles
1 minute
Dumbbell Hammer Curl
1 sets12 repsLight warmup
Dumbbell Concentration Curl
4 sets10-12 reps25-40 lb dumbbells each60 seconds rest
Dumbbell Concentration Curl
3 sets12 each arm reps20-35 lbs45 seconds rest
Dumbbell Hammer Curl
3 sets12 reps25-40 lb dumbbells each60 seconds rest
Dumbbell Incline Curl
3 sets12 reps18-30 lb dumbbells each60 seconds rest
Cable Curl
Pump finisher
2 sets15-20 reps30-55 lbs45 seconds rest
Behind Head Chest Stretch
30 seconds each arm
Day 3
Day 3: Complete Biceps
Ankle Circles
1 minute
Dumbbell Concentration Curl
1 sets10 repsLight warmup
Barbell Curl
3 sets8-10 reps60-95 lbs90 seconds rest
Dumbbell Concentration Curl
3 sets10-12 reps25-40 lb dumbbells each60 seconds rest
Dumbbell Hammer Curl
3 sets10-12 reps25-40 lb dumbbells each60 seconds rest
Dumbbell Incline Curl
3 sets12 reps18-30 lb dumbbells each60 seconds rest
Cable Curl
2 sets15 reps35-60 lbs45 seconds rest
Behind Head Chest Stretch
30 seconds each arm
Behind Head Chest Stretch
30 seconds each side

Want this program adjusted for your fitness level, goals, or schedule? GymFriend can create a personalized version just for you.

Building Bigger Biceps

  • Control the weight. Swinging heavy weight doesn't build biceps—it builds ego.
  • Full range of motion. Extend fully at the bottom, squeeze at the top.
  • Include hammer curls. The brachialis adds significant arm size.
  • Vary angles. Different positions emphasize different portions of the muscle.
  • Progressive overload still applies. When 12 reps is easy, add weight.
  • Biceps are small muscles. 6-12 direct sets twice per week is usually sufficient.

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Frequently Asked Questions

How often should I train biceps?

Twice per week is optimal. Biceps already get work during back training (rows, pull-ups), so direct work supplements that. More isn't better.

How do I get a better bicep peak?

Peak is largely genetic, but you can maximize it by emphasizing the long head. Incline curls, concentration curls, and curls with arms behind the body target the long head.

Should I go heavy on curls?

Heavy enough to challenge you in the 8-12 rep range with good form. Swinging heavy weight uses momentum, not biceps. Controlled reps build muscle.

EZ bar or straight bar for curls?

EZ bar is easier on wrists for most people. Both work the biceps effectively. Use what feels best for your joints.

Why aren't my biceps growing?

Common issues: too much momentum, not enough intensity, not enough recovery, or unrealistic expectations. Biceps are small muscles that grow slowly. Stay consistent.