The Elite Physique

Biceps Workout Routine

Biceps Workout Routine That Works

Here it is, a biceps workout routine that will get you results in record time.  If you have arms that lack shape and size, you are going to need this information.  Keep in mind that this biceps program works if you are consistent with training and eating a clean diet, free of processed foods.  The more consistent you are on diet and training, the quicker the results will come.

biceps workout routine

The problem with biceps training is that many people overtrain them.  You have to realize that when you train your back, your biceps are getting some work.  Then, if you hit your biceps with excess exercises, sets, and reps on biceps day, you can slide into overtraining them.

In this article you will learn how to train your biceps with maximum intensity to build them as quickly as possible.  Follow the plan.  Don’t do more than what’s outlined.  It’s not about volume, it’s about anaerobic intensity.

Palms-Up Curls

The biceps muscle (the biceps brachii, if you need to know the full terminology) makes up 1/3 of the arm size.  It’s one muscle composed of two heads.

  1. Long head; lateral head
  2. Short head; medial head

It’s a good idea to start your training off hitting the long head first.  You want to simulate the largest and strongest muscle first to get the most out of your training.

When you do a palms-up curl, you are stimulating the long head of the biceps.  Therefore, start your biceps workout with any palms-up curl.  This can be EZ bar curls, straight bar curls, drag curls, palm-up dumbbell curls, cable curls with palms up, etc.  You get the idea.

Do 3-4 sets of 10-12 repetitions.  Rest about 2 minutes between each set so you are recovered enough to put 100% into each set.

Rotation Curls

A rotation curl is any curl that creates a rotation at the wrist joint.  Rotation curls hit the short head of the biceps muscle.  The short head is the most noticeable head when you flex your biceps.  It’s the biceps head that most people are trying to add size to.  Just because this is the sought after biceps head, don’t neglect the long head.  Both need to be trained fully to build full and round biceps.

Forms of rotation curls are alternate dumbbell curls, zottman curls, and wide-grip curls.

Shoot for 3-4 sets of 10-12 reps, resting roughly 2 minutes between sets.

Reverse Curls

Reverse curls are the red head step child.  It’s hard to move a lot of poundage with this movement.  But, if you are willing to let go of your ego, the pay off of reverse curls is huge. tells us, “the primary muscles targeted during the reverse curl are the biceps (biceps brachii) and brachialis. The brachialis is not a readily visible muscle because it’s hidden under the biceps. It provides a structural bridge between the upper arm bone and the forearm.”

Reverse curls is a palms-up movement.  This exercise is best using the EZ curl bar or dumbbells for the right angle.  Keep in mind that this is not a “power” exercise.  Therefore, you’ll need to use lighter weight and really zone-in on your form.  When you build this hidden, and often neglected muscle, you’ll see your standard barbell curl skyrocket.

Try 3-4 sets using 10-12 reps, getting 2 minutes of rest between each set.

Most Important Biceps Tip…

These are just a few training tips for your biceps workout routine to get you going to building big guns.  It’s not enough just to curl, you need red arrow pointing downto use the right form of curls.

Now, learn more about how to build muscle and transform your body.  Get my FREE Bodybuilding Course below…


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Karen Sessions NSCA-CPT

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My name is Karen Sessions and I am a life-time natural female bodybuilder, multi-certified fitness instructor, author, specialist in performance nutrition, and a success coach. I've been in the fitness industry since 1988! I teach people Just Like You how to transform their bodies, get in shape, build muscle, lose fat and compete in Bodybuilding, Physique, and Figure Competitions. When you have the CORRECT information you can have total confidence and turn your dreams into reality... and I can help transform YOUR body. I have helped THOUSANDS of clients reach their goals and I can help you, too. Be sure to grab my free gift above so you can start moving toward your goal.

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