Free Bicep Workouts
These are the bicep workouts I used while gaining over 80 pounds of lean muscle. Together, they include all the basic, important exercises. Always remember to follow the order from top to bottom. And if you're a beginner, start at the level 1 program, gradually progressing through the other levels.
LEVEL 1: No experience needed
- Standing cable curl (with straight bar attachment connected to the bottom pulley)
- Standing alternating dumbbell curl
- Seated preacher curl (machine)
LEVEL 2: 2-4 months of experience (minimum)
- Standing barbell curl
- Incline dumbbell curl
- Standing (or seated) narrow-grip preacher curl (with an e-z bar)
LEVEL 3: 4-6 months of experience (minimum)
- Standing e-z bar curl
- Seated or standing barbell preacher curl
- Seated concentrated dumbbell curl {One arm at a time}
LEVEL 4: 6-8 months of experience (minimum)
- 21s {Twenty-ones}
- Seated or standing alternating dumbbell preacher curl
- Spider curls with a straight bar
- Double-bicep cable curl {Attach handles to the left and right top pulleys}
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