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
Concentrated dumbbell curls

LEVEL 4: 6-8 months of experience (minimum)

21s
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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