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weight lifting program directory > Free Biceps Weight Lifting Programs

All free weight lifting programs brought to you by www.ExplosiveWeightLifting.com, use at you're own risk Biceps bodybuilding routines...

Biceps Routine

EZ bar curls - warm up then 4 sets 6-10 reps

Hammer curls - 5 sets 6-10 reps

Alternating dumbbell curls - 5 sets 6-10 reps

Biceps Routine Option 2

Barbell curls- warm up then 4 sets 6-10 reps

Dumbbell curls - 5 sets 6-10 reps

Preacher curls - 5 sets 6-10 reps

Arnold Schwarzenegger's Biceps Workout

Barbell Cheat Curls - *1 set 15 reps then 5 sets 8-12 reps

Incline Dumbbell Curls - 5 sets 8 -12 reps

Concentration Curls - 5 sets 8 - 12 reps

*warm up set

Dennis James' Biceps Routine

Barbell curls - 3 sets 8-12 reps

Preacher curls - 3 sets 8-12 reps

Alternating dumbbell curls - 3 sets 8-12 reps

Hammer Curls - 3 sets 8-12 reps

Ronald Torres' Biceps Workout

Barbell Curls - 4 sets 12 reps

Preacher Curls - 4 sets 20 reps

Hammer Curls - 4 sets 10-12 reps

Biceps Exercises - Proper form and exercises descriptions 

Other Biceps Exercises

Incline dumbbell curls (seated)

Seated dumbbell curls

Concentration curls - sitting, elbow on inside knee allowing for strict movement

Cable curls - use extension of choice

Reverse curls - overhand grip, thumb over bar, strict slow movements with lower weight

Biceps Workout Tips

Close grip barbell curls target the long / outer head of the Biceps which helps the Biceps peak. Wide grip barbell curls allows you to use more weight and tends to stress the inner /short head of the biceps. Vary your workout between narrow grip, shoulder width and slightly outside shoulder width for the biceps mass development and overall definition.

Isolation Biceps Workouts shape the muscle while heavy explosive biceps exercises build overall mass.

Biceps Targeting

To target the long outer head Brachii (which increases the peak) use the following exercises

• Rope cable hammer curls

• Cable curls with a narrow grip

• Concentration curls

• EZ bar curls

• Hammer Curls

• Incline dumbbell curls

• Barbell Curls

To target the Biceps Brachii Short head use these exercises

• Barbell curls

• Dumbbell curls

• Alternating dumbbell curls

• High cable curls

• Machine curls

• Cable Curls

• Precher Curls

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