How To Train Your Biceps: The Right Way

Bicep curls are among the most popular exercises for almost any man in the gym.

Training your biceps the right way seems a much less popular method.

99% of people aren’t utilising their potential by repeating the same exercises over and over without any structure, knowledge or plan of how to train them properly.

Put yourself in that 1% and understand how to train the biceps correctly to witness them start to build definition and size like never before. Get those arms growing!

Building sizeable biceps needs a bit of planning, thought and anatomy based science too.

You need to understand that the bicep is a muscle which has two heads – The short head and the long head.

This means that they both need training individually for optimum size & strength.

Bi = 2

Tri = 3 (Tricep has 3 heads)

Below is the simplest method to remember, so you are able to train both heads individually and know which grip works which head:

  • Close grip – Long head (Inner biceps)
  • Wide grip – Short head (Outer biceps)
  • Hammer grip – Forearms and long head
Hammer grip is literally just the grip you’d use to hold a hammer..

But to actually effect the type of outcome, you will require a range of exercises which you can chop and change and put into your regimes and routines:

To increase overall mass:

  • Standing barbell curls
  • Arm blaster curls
  • 21’s
  • Incline dumbbell curls
  • Preacher curls

To stretch and lengthen:

  • Seated dumbbell curls

To heighten peak:

  • Concentration curls
  • Lying dumbbell curls
  • Two hand cable curls
  • Close grip exercises


  • Alternate dumbbell curls

To develop outside of biceps

  • Reverse curls
  • Reverse preacher bench curls

Some of these exercises are probably not familiar to you, so do any further necessary research on the exercise to get the best results for your training.

Remember that depending on HOW and WHERE you hold or grip the equipment you are using will effect which bicep head is being trained.

Now the next time you go to the gym, you will know how to hold the bar/dumbbells/cables and also the exercises you choose to effect the outcome of your session.

Struggling to plan you resistance training effectively?

Grow Your Arms

8 Week Training Programme


>>For more information, posts, training programmes and training tips visit my website

Published by Thomas Jackson Smith

Personal Trainer. Qualified Strength and Conditioning Coach, Exercise Referral specialist, Football coach and entrepreneur. Interested in health and fitness, exercise prescription, football, nutrition, injury prevention, recovery and mindset improvement. Any views are my own and from my own experience. Looking to build links within the blog community, replying to feedback and offering support so we can learn and grow together!

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