22 Best Biceps Exercises for Arm Workouts to Build Muscle


Biceps Workout

If you’re looking to build bigger, stronger biceps then you need to incorporate the best bicep dumbbell workout into your workout routine. This collection of 22-arm exercises will help you build muscle and get the arms you’ve always wanted.

Start by performing 2-3 sets of 8-12 reps of each exercise, with a moderate weight. As you get stronger, increase the weight and lower the reps. Remember to focus on form and not lifting too heavy too soon – this can lead to injury.

So, without further ado, let’s get into the best biceps workout for building muscle.

1. Seated Alternating Dumbbell Curl – 4 sets of 12, 10, 8, and 6 reps

2. Standing Resistance Band Hammer Curl – 4 sets of 12, 10, 8, and 6 reps

3. Barbell Curl – 4 sets of 12, 10, 8, and 6 reps

4. Standing Dumbbell Curl – 4 sets of 12, 10, 8, and 6 reps

5. Incline Dumbbell Curl – 4 sets of 12, 10, 8, and 6 reps

6. Preacher Curl – 4 sets of 12, 10, 8, and 6 reps

7. Concentration Curl – 4 sets of 12, 10 ,8 ,6 reps

8. Resistance Band Hammer Curl – 4 sets of 12, 10, 8, and 6 reps

9. Seated Dumbbell Curl – 4 sets of 12, 10, 8, and 6 reps

10. Standing Resistance Band Curl – 4 sets of 12, 10, 8, and 6 reps

11. Hammer Curl – 4 sets of 12, 10,8, and 6 reps

12. Alternating Dumbbell Curl – 4 sets of 12,10,8,6 reps

13. Spider Curl – 4 sets of 12 ,10 ,8 ,6 reps

14. Zottman Curl – 4 sets of 12,10 8,6 reps

15. Cable Curl – 4 sets of 12 ,10 ,8 ,6 reps

16. Reverse Grip Curl – 4 sets of 12, 10, 8, and 6 reps

17. EZ Bar Curl – 4 sets of 12,10,8,6 reps

18. Hammer grip Dumbbell Curl – 4 setsof 12, 10, 8, 6 reps

19. One Arm Resistance Band Curl – 4 sets of 12, 10, 8, and 6 reps

20. Seated Alternating Resistance Band Curl – 4 sets of 12, 10,8 6 reps

21. Standing Resistance Band Spider Curl – 4 sets of 12, 10,8 6 reps

22. Hammer Grip Resistance Band Curl – 4 sets of 12,10 8 6 reps

With this list of the best biceps workouts, you can mix and match them to create the perfect arm workout for your needs. Whether you’re a beginner or a seasoned pro, these moves will help you build muscle and get stronger. So grab some dumbbells and get to work!

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