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Bicep Workouts 

These bicep workouts likely contain bicep exercises that you've never even heard of before. Ever done "drag curls" or "spider curls" before?

If the answer is no, that's a good thing. That means these bicep routines will get you results, because it's a new stimulus to your arms. Remember, the more you change up your routines, the better and faster your results. I can't overemphasize that enough.

You can also find more bicep and arm routines here:

Also, be sure to check the Bodybuilding Workouts section often, new routines will be added regularly.

Workout #1 - Outer Bicep Emphasis

Outer Bicep Workout - Level 1
Exercise
Sets
Reps
Drag Curls*
4
12, 10, 8, 6
Spider Curls**
4
12, 10, 8, 6
Close-Grip Barbell Curls****
4
12, 10, 8, 6
Hammer Curls
4
12, 10, 8, 6

*This exercise is great for the outer bicep. It is similar to doing a standard barbell curl except that you keep the barbell very close (even touching) your torso. You know you're doing this right if your elbows are out pointing behind you.

**This is like doing a preacher curl, except you are using the reverse side of the preacher curl bench (your arms should be completely vertical instead of angled). This is a very effective bicep exercise because it places continuous tension on the bicep throughout the entire range of motion.

***Any grip that is closer than shoulder-width 


 Workout #2 - Inner Bicep Emphasis

Inner Bicep Workout - Level 1
Exercise
Sets
Reps
Bicep Chin-Ups*
4
12, 10, 8, 6
Spider Curls (Barbell)**
4
12, 10, 8, 6
Alternating Dumbbell Curls
4
12, 10, 8, 6
Concentration Curls
4
12, 10, 8, 6

*Grip the chin-up bar with your hands anywhere from four to ten inches apart (mix it up for variety). Perform the chin-up just using your biceps. The rest of your body just hangs relaxed. If this exercise is too challenging, do barbell curls instead. 



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