Best Biceps Workout For Men – Easy Arms Workout Routine

The Biceps or the two headed skeletal muscle of the arm is a large muscle lying in front of the upper arm and between the elbow and shoulders. Bigger biceps can often be a result of higher BMI, though, following the right biceps workout or arms workout routine is the right and the healthy way of increasing the size of your biceps. You may want to increase the size for a better appearance or as a part of building your body. In either case, arms workout for men is extremely essential to build your core strength and become a healthier version of yourself. So, what is the ideal size of biceps?

Average Size Of Biceps By Age

The size of biceps varies according to age and gender. For males, the average size of biceps has been given below.

Now, you may want to increase the size of your biceps even further. For that, there’s nothing better than performing a biceps workout regularly. Read on to find out the best exercises that you must practice to flaunt your bulky biceps.

Biceps Workout or Arms Workout For Men

There are many exercises that can help you build that ideal size of biceps. So, what are you waiting for? Let’s get started!

Standing Barbell Curls –

This is the most basic arms workout that will help you build strength in your arms and shape your biceps. For this exercise, you would need an equipment called barbell. 

1. Stand straight with your chest up and core balanced, holding the barbell with your hands outside of your hips.
2. Keeping your elbows tight and chest up, raise your hands slowly, bringing the barbell to shoulder height.
3. Now, release to the original position, gradually. Ensure that your biceps are engaged.
4. Repeat 3 reps of 20 each.

Concentration Curls –

The Concentration Curl is a classic biceps workout that can be performed while sitting on a bench.

1. With your feet flat on the ground, and your knees bent at 90-degree, sit on a bench.
2. Pick a dumbbell in your left hand and place the back of your upper left arm on the inner area of your left thigh.
3. Slowly and steadily, curl the weight upward, moving only your forearm.
4. Pause for a second, and squeeze your biceps.
5. Now, take your arm back to the original position.
6. Repeat the exercise 20 times on each side.

Standing Dumbbell Curl –

When we’re talking about biceps workout, we can not leave the classic dumbbell curl out. It is an essential part of the arms workout and here is how you can do it.

1. Pick a pair of dumbbells in your hands and keep your arms hanging straight to your sides.
2. Now, curl up the dumbbells as close to your shoulder as possible.
3. Pause for a few seconds, squeeze your biceps and roll back to the original position.
4. Repeat the exercise with 3 reps of 15 each.

Hammer Curl –

This exercise focuses on strengthening your brachialis, making your biceps thicker.

1. Grip dumbbells in both your hands and place your arms straight on either side of your thighs, with your palm facing the thigh.
2. Without moving your upper arm, bend your arm at your elbows to pull the dumbbells toward your shoulders, as close as possible.
3. Pause for a few seconds and then release to the original position.

Decline Dumbbell Curl –

Lying down on a bench for biceps workout, isolates the biceps, strengthening them further.

1. Start by lying chest down on a bench, inclined at 45 degree, with your hands on either side, placing dumbbells in each.
2. Without moving your upper arm, bend and curl the dumbbells as close to your shoulders as possible.
3. After a brief pause, slowly return to the original position.
4. Repeat 20 times.

Incline Dumbbell Curl –

This exercise is a reverse of the decline version, adding those extra inches to your biceps.

1. Lie down on your back, on a bench that has been inclined at 45 degrees.
2. Grab dumbbells in each of your hands and begin moving them closer to your shoulder.
3. After a brief pause, slowly return to the original position.
4. Repeat 20 times.

Standing Resistance Band Hammer Curl –

Resistance band allows for a great exercise for biceps, by offering resistance through the eccentric part, along with the concentric lift. The hammer grip, on the other hands, shifts the emphasis on the lower muscles that can make your arms look hulky.

1. Grip one end of the resistance band in each of your hands, while stepping on the centre of the band.
2. Curl your hands upward, toward your shoulders. Maintaining your palm position.
3. Squeeze your biceps and engage them thoroughly, and then release your arms to the original position.
4. Repeat 2 reps of 20.

Zottman Curl –

This exercise impacts all 3 muscles of the biceps, thereby leading to thicker and toned arms.

1. Grab a pair of dumbbells in each of your hands, and extend your arms downward, while your palm faces forward.
2. Without moving your upper arm, bend and curl the dumbbells as close to your shoulders as possible.
3. Pause briefly, and then rotate the dumbbells in your hands, such that your palms face forward again.
4. Slowly bring back to the original position.
5. Repeat 3 reps of 15 each.

Cable Rope Hammer Curl –

This exercise builds thickness in your arms, by hitting your brachialis. The cable machine keeps a steady and constant load on the biceps for long, thereby leading to more growth of the biceps.

1. With your hands, hold both ends of a rope attached to the low pulley of a cable machine.
2. With your palms facing each other, press your elbows into your sides.
3. Keep your torso upright and your knees slightly bent.
4. In a stable and steady manner, curl the rope toward your shoulders and pause.
5. Return to the original position and repeat 20 times.

Preacher Curls –

The best part about preacher curls is that they increase the angle of your biceps relative to your torso. You’ll need a bench and sometimes a cable station for this workout.

1. Position the bench beneath the cable, with your head coming in line with the bar when you lay down.
2. Grab the bar with your arms straight up. Squeeze your biceps and bend your elbows to curl the down toward your head.
3. Pause for a brief moment and then release to the original position.
4. Repeat 20 times.

Chin Up –

By pulling your bodyweight, your arms work hard through this workout, leading to stronger biceps.

1. Grab a chin-up bar using an underhand grip. Hang at arm’s length.
2. Bend your elbows, squeeze your shoulder blades, and pull your chest toward the bar.
3. Pause for a few seconds and then lower your body back to the starting position.
4. Repeat 2 reps of 20 each.

Racked Farmer’s Carry –

This exercise works on your entire body, while also building your biceps.

1. Grab a pair of dumbbells and hold them in your hands, in a racked position.
2. One head of each of the dumbbells should rest on your shoulders.
3. Walk forward for 10 yards. Turn around and walk back.
4. Repeat 10 times.

Underhand Grip Inverted Row –

While the inverted row is primarily an upper back exercise, using an underhand grip makes your biceps work harder, making them stronger.

1. Grab a bar with an underhand, palms facing you.
2. Keep your body straight from your head to toe.
3. Pull your shoulder blades back, and continue the pull with your arms to lift your chest to the bar.
4. Pause for a few moments and then lower your body back to the starting position.

Bent Over Barbell Row –

This exercise makes your muscles perform the pull action and work harder to gain strength.

1. Grab a barbell with your hands and hold it at arm’s length.
2. Bend at your hips and knees, in a squat position, bracing your abs.
3. Pull the bar toward your ribcage and pause briefly.
4. Now, get back to your starting position.
5. Repeat 15-20 times.

Push Ups –

Push-ups are well known to help strengthen upper body and increase the size of your biceps.

1. Lie flat on the ground with your hands placed on either side of your chest, at a 45 degree angle.
2. While exhaling, lift your abdomen, chest and legs off the ground, pushing at your hands and feet.
3. Push for a second and then inhale while returning to the original position.
4. Repeat this 20-30 times every day for best results.

Diet For Bigger Biceps

While you must workout to get your biceps into shape, a balanced diet will help you reach your goal faster and more smoothly. So, what should you eat? Check this out!

1. Boost Protein Intake – To build your muscles, proteins are essential. Add chicken, meat, salmon, eggs, tofu, tuna, lean beef, and chickpeas in your diet.
2. Eat Complex Carbohydrates – Complex carbohydrates are also essential for building muscles. So, include oatmeal, brown rice, and green peas in your diet.
3. Avoid Simple Carbohydrates – Empty carbs that give you no nutrition but only calories, must be avoided. So, remove sugary drinks, candy, cookies, and baked goods from your diet.
4. Focus on Healthy Fats – If you skip eating sufficient healthy fats, your body may begin to burn proteins for energy consumption. Include peanut butter, avocado, salmon, and olive oil in your diet.

Are You Ready?

Yes! You are now ready to go full swing with your arms workout to flaunt thicker and toned biceps. Perform the exercises that we have shared and you would be all set to get the ideal shape and size for your biceps, to compliment your appearance and health! So, get started now!

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Manya Sikka

Digital Marketer with over 2 years of experience and a passionate content writer. I am also a health & fitness enthusiast with a deep interest in mental well being.

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