Biceps Workout at Gym Beginner to Advanced Plan
Well-developed biceps enhance your arm aesthetics and overall upper-body strength. Whether you want bigger, stronger, or more defined arms, this gym-based biceps workout plan will help you maximize muscle growth and definition.
✅ Beginner Biceps Workouts & Weekly Plan
✅ Intermediate Biceps Workouts & Weekly Plan
✅ Advanced Biceps Workouts & Weekly Plan
✅ Benefits of Strong Biceps
✅ Tips for Maximum Biceps Growth
Beginner Biceps Workout at the Gym
If you’re new to biceps training, start with simple yet effective exercises to build strength and develop mind-muscle connection.
Beginner-Friendly Biceps Exercises
- Barbell Biceps Curl – The best overall mass-building movement.
- Dumbbell Biceps Curl – Improves strength and symmetry.
- Hammer Curl (Dumbbells) – Focuses on brachialis for thicker arms.
- EZ Bar Curl (Preacher Bench Optional) – Reduces strain on wrists while isolating biceps.
- Cable Biceps Curl – Keeps tension on biceps for better muscle activation.
Beginner Biceps Workout Plan (Sets & Reps)
| Exercise | Sets | Reps per Set | Rest Between Sets | Weekly Frequency |
|---|---|---|---|---|
| Barbell Biceps Curl | 3 | 10-12 | 60 sec | 3-4 times/week |
| Dumbbell Biceps Curl | 3 | 10-12 | 60 sec | 3-4 times/week |
| Hammer Curl (Dumbbells) | 3 | 12-15 | 60 sec | 3-4 times/week |
| EZ Bar Curl | 3 | 12-15 | 60 sec | 3-4 times/week |
| Cable Biceps Curl | 3 | 12-15 | 60 sec | 3-4 times/week |
Intermediate Biceps Workout at the Gym
Once you master the basics, increase resistance and include more advanced variations to target different angles of the biceps.
Intermediate Biceps Exercises
- Incline Dumbbell Curl – Increases the stretch and targets the long head.
- Concentration Curl – Isolates the biceps for a peak contraction.
- Reverse EZ Bar Curl – Targets brachialis and forearms.
- Rope Cable Curl – Provides continuous tension and a strong peak contraction.
- Chin-Ups (Close-Grip) – A bodyweight movement that heavily engages the biceps.
Intermediate Biceps Workout Plan (Sets & Reps)
| Exercise | Sets | Reps per Set | Rest Between Sets | Weekly Frequency |
|---|---|---|---|---|
| Incline Dumbbell Curl | 4 | 8-12 | 60-90 sec | 4-5 times/week |
| Concentration Curl | 4 | 10-12 | 60 sec | 4-5 times/week |
| Reverse EZ Bar Curl | 4 | 12-15 | 60 sec | 4-5 times/week |
| Rope Cable Curl | 4 | 10-12 | 60 sec | 4-5 times/week |
| Chin-Ups (Close-Grip) | 4 | 8-12 | 90 sec | 4-5 times/week |
Advanced Biceps Workout at the Gym
For maximum muscle growth and peak definition, focus on progressive overload, drop sets, and high-intensity techniques.
Advanced Biceps Exercises
- Drag Curl (Barbell or Dumbbell) – Keeps tension on the biceps throughout the lift.
- Spider Curl (EZ Bar or Dumbbells) – Focuses on peak contraction.
- Zottman Curl – Works both biceps and forearms simultaneously.
- Cable One-Arm Curl (Slow Tempo) – Enhances muscle engagement and isolation.
- 21s (Barbell or Dumbbells) – An intense method to exhaust the biceps completely.
Advanced Biceps Workout Plan (Sets & Reps)
| Exercise | Sets | Reps per Set | Rest Between Sets | Weekly Frequency |
|---|---|---|---|---|
| Drag Curl (Barbell) | 5 | 8-12 | 90 sec | 5-6 times/week |
| Spider Curl (EZ Bar) | 5 | 8-12 | 90 sec | 5-6 times/week |
| Zottman Curl | 5 | 10-12 | 60 sec | 5-6 times/week |
| Cable One-Arm Curl | 5 | 12-15 | 60 sec | 5-6 times/week |
| 21s (Barbell/Dumbbells) | 5 | 21 reps | 90 sec | 5-6 times/week |
Benefits of Strong Biceps
| Benefit | How It Helps |
|---|---|
| Increased Arm Strength | Enhances overall lifting performance. |
| Better Arm Definition | Creates a well-defined and muscular look. |
| Stronger Grip | Helps with pulling movements and weightlifting. |
| Improved Athletic Performance | Essential for sports like boxing, climbing, and wrestling. |
| Balanced Upper Body | Complements chest, shoulders, and back development. |
Tips for Maximum Biceps Growth
✔ Progressive Overload: Increase weight gradually to push muscle growth.
✔ Focus on Full Range of Motion: Stretch fully and contract completely for max gains.
✔ Control Your Tempo: Slow reps increase tension and muscle engagement.
✔ Train with Heavy and Light Weights: A mix of both ensures strength and definition.
✔ Stay Consistent: Biceps take time to grow—stick with your training plan.
Conclusion
A strong, well-developed biceps improves both strength and aesthetics. Whether you’re a beginner, intermediate, or advanced lifter, following this gym biceps workout plan will help you gain muscle mass, strength, and definition.
Start training today and build bigger, stronger biceps!
