Best Biceps Workout Routines For Mass

When it comes to arm training then you want to know which is the best biceps workout routines and exercises to build bigger biceps but let me tell you that biceps consist of only small fraction of your arms and majority of it is occupied by triceps so you must not neglect the development of your triceps to grow your arms to the fullest potential but yes having good muscular biceps full of muscle mass is great and having those muscular and bigger biceps is dream of every person or bodybuilder who goes to gym
Well there are many biceps exercises for mass but in this post I am going to share 6 best biceps workouts for mass and size which will give you great results in building bigger and muscular biceps, These workouts are some of the best and recommended by many professional bodybuilders and personal trainers to add mass and size to the biceps
But if you are a beginner then I would recommend and suggest that not to do more than 3 exercises per biceps workouts, over training your biceps muscles will not get your muscle mass instead it can lead to muscle injuries which you don’t want So below are best biceps workout routines for mass which you can include in your biceps training program

6 Biceps workout routines For Mass

1) Barbell Biceps Curls Workout – 

Main target- the biceps

Workout Technique –  Stand erect retaining good back posture, with head facing forward and shoulders square. Rest bar against front thighs. Lift bar to the front of your shoulders. Lower the bar in control. Do not tilt back or forward during the exercise. Keeping the body completely still, and try to lift the bar with your biceps only and this will give the biceps the best workout and add muscle mass also. Sets – 3 Sets of 6 to 8 reps Workout Tips –  For variations you can even your EZ bar to do biceps curls which is very good for adding mass and size to your biceps Lift only that much weight by which you can do 6 to 8 reps in proper form there is not point in lifting very heavy weights by which you cannot perform the bicep curls in proper form and this is not going to add mass and size to your biceps

2) Barbell Preacher Curls

Main target- the biceps

Workout Technique Always keep your elbows at least slightly bent to avoid over extension. Sit on the preacher bench seat with your elbows resting on the front of the pad and your back straight, bending forward at the hips. Hold EZ curl bar with underhand shoulder width grip. Lift bar toward your chin. Pause. Lower the bar under control. Sets – 3 sets of 6 to 8 reps Workout tips- Again preacher curl exercise is very good exercise to add mass to your biceps and it’s also considered to give more peaks to your biceps but here also you have to feel the weight in your biceps muscles as you move the bar up towards your chin do the workout slowly as possible to get maximum muscle mass and size

3) Incline Dumbbell Curl Workout

Main target – biceps

Workout Technique – Sit back on an incline bench. Take a dumbbell in each hand. Let arms hang. Curl each arm alone alternating arms. Do not swing the dumbbells once they are lowered. Sets – 3 Sets of 6 to 8 reps Workout tips – Keep you back still on the bench don’t raise your back up while doing the biceps curls as this can lead to back injury so lie back on the bench and try to lift the dumbbell with your biceps only to add more muscle mass

4) Dumbbell Concentration Curl

Main target- biceps

Workout Technique – Sit on a bench. Bend forward, holding a dumbbell in your right hand with your right elbow resting on the inside of your right thigh. Curl the dumbbell towards your shoulder. Repeat. Switch hands and repeat the exercise. Sets – 3 sets of 6 to to 8 reps Workout Tips –  Dumbbell concentration curls are considered as one of the best biceps workouts which will not only add muscle mass and size but it will also add more definition to your biceps which is great and it’s must do workout for your biceps training

5) Barbell Reverse Curl

Main target- upper forearms and biceps.

Workout Technique –  This is a weak position for your biceps so start with light weight Stand with feet shoulder width apart. Take a shoulder width over-hand grip of a barbell resting the bar on the upper thighs. With your elbows close to your rib cage, curl the bar towards your chin. Lower the bar in control to your upper thighs. Repeat. Sets- 3 Sets of 6 to 8 reps with light weight Workout tips – Do this bicep workout with more caution as this can give you injury, try to do this exercise with lighter weight as our upper biceps are not that much strong do do this exercise properly to develop your biceps and forearms 6 Biceps Cable Curls- Main Target – Biceps

Workout Technique –  Stand straight with holding the cable bar in your hand Curl the cable up towards your chin, hold for a moment Lower down the cable Repeat Sets- 3 sets of 6 to 8 reps Workout Tips – 

This again best biceps workouts which develops your complete biceps muscle and also adds mass and size to your biceps

Read – Best Workout Routines For Beginners

So these are 6 best biceps workout routines for mass, one important note here is not to do all the workouts in one day instead you do 3 exercises in one workout and 3 on the other which will also add variations to your workouts and will give your biceps maximum muscle mass and size, if you want to ask anything you can ask via comments and please share with your friends also don’t forget to subscribe to get more such biceps workout routines


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