Workouts to Grow your Biceps

It’s a gym bro’s favorite day of the week, arm day. There are so many different workouts you can do to target the biceps, how do you pick which ones you want to add to your arm day? I typically like to spend a lot of time at the cable machines and sprinkle in a little bit of dumbbell work during my arm days. Let’s take take a look at some of my favorite bicep workouts that you should implement into your next workout!

1. Rope Hammer Curl- I love doing hammer curls whether they are on the cable machine or with dumbbells. One thing I do love about doing hammer curls on the cable machine w/ a rope is that it puts more tension on your biceps throughout the entire exercise rather than just at the top half of the movement.
2. Single Arm Cable Curls- I do this movement with every arm day. Be sure to face away from the cable machine to ensure that your bicep is under tension throughout the entire lift. Is is also great because it ensures your are equally working each arm. When I can I love to superset the rope hammer curl and the single arm cable curl.
3. Barbell Curl- This is an awesome exercise for you to really challenge yourself with weight. This is typically the exercise I like to start with since it is usually the heaviest bicep movement I do and it is a great way to warm up both the short and long heads of the bicep. Another great exercise you can also do on the cable machine.
4. Preacher Curl- The Preacher curl is ideal for isolating the bicep and not allowing you to cheat any reps. I typically like to do this exercise toward the end of my workout with light weight and aim for higher reps.

These are the 4 core workouts I highly suggest adding to your workouts if you aren’t doing so already. The best thing about these exercises is there are so many variations that you can continually change them up each week. They are also all doable with both dumbbells/barbells and cable machines! But that’s enough of me talking, what am I missing? What are some of your go-to bicep exercises? Let me know in the comments below.