This 12 week program will teach you everything you need to know about the best bicep workouts, nutrition, setting goals, tracking results, lifting weights, and even choosing the right equipment and supplements for you. Best of all its free!

What is the Best Bicep Workouts for building impressive guns? Let’s face facts, having great bulging upper arms paints a picture of true strength, an air of being invincible and yes…it’s very, very sexy!

I’m sure you are fully aware that the bicep is a relatively small muscle and therefore can be prone to overtraining. I have witnessed countless gym goers who dedicate whole workouts, numerous times a week to this tiny muscle! I myself believe more in full body workouts and training the bicep both indirectly (via upper back exercises) and directly perhaps only once or twice a week. However, you are not here for a lecture on  the advantages and disadvantages of training the muscle that fascinates us most. So let’s jump in:-

Bicep Workouts 1

- This should be performed as a superset. A set of close grip pull-ups followed by one arm concentration curls. If pull-ups are too difficult, either use the assisted pull-up machine or take an underhand grip on the lat pull-down machine. One arm concentration curls – sit on a bench with a dumb-bell between your feet. Place your left hand on your left thigh for support and grasp the dumb-bell with your right hand with an underhand grip. Your right tricep muscle should be pushed against your right inner thigh. Curl up slowly and curl back down without allowing the dumb-bell to touch the floor throughout the entire set. Then complete on your left side. Perform 8-12 repetitions of each exercise and 4 supersets in total.

Best Bicep Workout 2 – i love this workout! Multi-grip tri-sets. That’s a mouthful! Grab an EZ curl bar and attach a weight that you believe you can perform somewhere between 20-25 reps of curls. First part is the overhand grip curl, so hold the bar with your knuckles facing the ceiling, ensure you keep your elbows in at your sides and complete 10 reps. Place the weight on the floor and immediately pick up with a standard underhand grip (palms facing the ceiling) and perform 10 more reps. Place the weight on the floor and again immediately pick up with an underhand grip, but this time your hands should only be 6-8 inches apart (i usually have my elbows dug into my waist!) and perform 10 reps. That is one set, rest 60-90 second between sets and look to perform 3 sets in total.

Best Bicep Workout 3 – You are going to need a training partner here (just grab the closest person to you that appears to be of the same muscular and strength level as yourself!). Here you are going to complete the standard barbell curl, but with a twist, to really exhaust those bicep muscles. The Barbell should be loaded with a weight that you would usually expect to complete 10 -12 reps with. Perform one rep and pass to your partner to perform a rep. When they pass the bar back to you perform two reps and pass back for your partner to complete two reps. Keep going until you have both consistently performed one rep more each time and finally reach 10 repetitions. This will mean you have each completed 55 reps in total. If you have no training partner, place the barbell on a bench after each part of the exercise and count your partner’s reps in your head.

As you can quite clearly see, none of these Best Bicep Workouts will keep you in the gym for hours on end and your session won’t last any longer than 15 minutes. If you perform two of these workouts a week, you will definitely be on your way to a great set of guns without overtraining the muscles.