Bicep Basics!

Key Considerations for Bicep Training

1. Mind-Muscle Connection: Focus on contracting the biceps fully during each rep.
2. Controlled Movements: Avoid using momentum to lift the weight—slow and controlled reps are more effective.
3. Full Range of Motion: Extend and contract the biceps fully to maximize muscle engagement.
4. Progressive Overload: Gradually increase weight or reps to promote growth.
5. Elbow Positioning: Keep elbows close to your torso to prevent unnecessary strain on other muscles.

Safety

To prevent injury and maximize effectiveness, always maintain proper form—keep your elbows close to your torso, control the weight, and avoid using momentum. Start with a manageable weight and increase gradually to prevent strain. 

Warm up properly to loosen muscles and joints, and avoid locking out your elbows at the top of each rep. If you experience sharp pain or discomfort, stop immediately and reassess your technique. 

Lastly, ensure you get adequate rest and recovery between sessions to prevent overuse injuries. Always prioritize quality over quantity for long-term progress!

NOTE: If you are unsure about any exercise, speak to a fitness professional for guidance.

Weekly Workout Plan

Warm-Up & Mobility Exercises (5-10 minutes)

Before hitting the weights, warm up with mobility drills to improve flexibility and reduce injury risk.

• Arm Circles – 30 seconds forward, 30 seconds backward
• Banded Shoulder & Arm Stretch – Hold a resistance band with both hands and stretch overhead and behind. (10 reps)
• Wrist Rotations & Forearm Stretch – Rotate wrists in both directions and stretch forearms (hold 10-15 sec each side).
• Wall Slides – Stand against a wall and slide arms up/down to improve shoulder mobility. (10 reps)
• Light Dumbbell Curls (Warm-Up Sets) – Use 50% of your working weight for 15 reps.

Beginner Bicep Workout

Goal: Build foundational strength and proper form.

🔹 Equipment: Dumbbells, Barbells, Cable Machine (optional)

🔹 Rest: 30-60 seconds between sets

• Dumbbell Bicep Curls – 3 sets x 12 reps
• Barbell Bicep Curl – 3 sets x 10 reps
• Hammer Curls (Dumbbells) – 3 sets x 12 reps
• Cable Rope Curls (if available) – 3 sets x 12 reps (or Dumbbell Concentration Curls as an alternative)

💡 Tip: Use moderate weight and focus on controlled reps rather than lifting too heavy.

Intermediate Bicep Workout

Goal: Increase size and strength with more volume and intensity.

🔹 Equipment: Dumbbells, Barbells, Cable Machines, EZ Curl Bar

🔹 Rest: 45-90 seconds between sets

• Barbell Bicep Curl (Moderate to Heavy Weight) – 4 sets x 8-10 reps
• Alternating Dumbbell Curls (Supinated Grip) – 3 sets x 10 reps per arm
• Preacher Curl (EZ Bar or Dumbbells) – 3 sets x 12 reps
• Incline Dumbbell Curls (Focus on stretch) – 3 sets x 10 reps
• Cable Reverse Curls (For forearm & brachialis development) – 3 sets x 12 reps

💡 Tip: Try to keep constant tension on the biceps, especially on exercises like incline curls.

Cool Down & Stretching (5-10 minutes)

Cooling down is essential to prevent stiffness and improve recovery.

1. Standing Bicep Stretch – Extend arms behind your back and interlock fingers (Hold for 15-20 sec).
2. Doorway Shoulder & Bicep Stretch – Place hands on a doorway and lean forward (Hold 15 sec).
3. Wrist & Forearm Stretch – Extend the arm forward, palm facing up, and pull fingers down gently (Hold 15 sec).
4. Foam Rolling (Optional) – Roll over biceps and forearms to release tension.

Workout Review & Progress Tips

✅ Beginners: Focus on proper technique and gradually increase weight.

✅ Intermediates: Prioritize progressive overload by adding weight or reps weekly.

✅ Both Levels: Maintain consistency—train biceps 1-2 times a week for optimal results.

✅ Rest & Recovery: Ensure 48 hours of rest before training biceps again for muscle repair.

Please Note: The information provided in this article are the opinions and professional experience of the author and not all activities are recommended for the beginner or participants with underlying health conditions. Before following any advice or starting any fitness, health and wellbeing journey please consult with an Allied Health Professional and / or General Practitioner.

• Bio

Steve Irwin

Steve has spent the last 20 years in the Australian Fitness Industry as a Group Fitness Instructor, 1-1 Coach, State Manager, Business Owner and is currently an Educator for the Australian Institute of Fitness. A lifelong fitness enthusiast he started his working life in the Military which guided him into the fitness industry where his passion for helping others on their health and fitness journey has been realised. Steve believes that for anyone thinking about getting fit or healthy they should “just get started” as “doing something is better than doing nothing”.