18 Best Bicep Workouts for Mass and Strength

Introduction:

Building bigger, stronger biceps requires a mix of compound and isolation exercises that target both the long and short heads of the muscle. Focus on heavy lifts for strength and controlled, high-rep movements for size.

Consistency, proper form, and progressive overload are key to maximizing gains. Ready to level up your arm game? Let’s dive into the best bicep workouts for mass and strength!

To maximize your training, you must understand the muscle structure before you begin the workouts. There are two components to the biceps brachii:

• Long Head: The outside part of the bicep that gives it its “peak.”
• Short Head: The inner part that gives the arm its fullness and width.

If you want to improve both areas for balanced, complete development, you’ll need a variety of exercises that target them in different ways. The brachialis and brachioradialis muscles, situated beneath and around the biceps, also contribute to the arms’ total mass and strength.

Exercise’s advantages:

The goals of bicep strength training are to increase general functional strength, improve performance in complex lifts, and develop the strength and capacity to lift larger weights. The main benefits of several bicep strength workouts that help develop bigger, more powerful biceps are listed below.

• Strengthening of Pulling Motions

Strengthening your biceps is important to improving your effectiveness in pulling exercises such as pull-ups, deadlifts, and rows. Lifting more weight during these exercises is made possible by stronger biceps, which immediately increase pulling strength.

• Arm Strength in Function

Strong biceps are useful for practical, everyday tasks like pulling, lifting, and carrying in addition to being attractive to look at. Strengthening the biceps improves general physical capacity for everyday tasks and sporting activities.

• Greater Capacity for Lifting

Your maximum weight lifted during exercises like pull-ups, deadlifts, and rows can be increased by concentrating on strength training. By adding to total pulling power, bicep strength allows you to perform these compound motions more successfully.

• Increased Grip Power

You can hold bigger weights and perform better in exercises like deadlifts, rows, and other lifts by strengthening your forearms and grip with workouts like hammer curls, chin-ups, and weighted pull-ups.

• Protection and Stability of the Joints

You can prevent injury from other activities and support in elbow joint stabilization by strengthening your biceps. In numerous upper-body actions, the biceps protect and support the elbow, lowering the possibility of strain or damage.

• Improved Recruitment of Muscle Fibers

Strength-focused bicep workouts, particularly those that use compound motions or larger weights, help in recruiting more muscular fibers, which eventually leads to increased growth and strength.

• Balance and Aesthetics

Although the main goal is strength, having strong biceps results in arms that are fuller and more defined. This improves your physique by adding to the upper body’s general balance and attractiveness.

Bicep Workouts for Mass and Strength:

Cable Curl

It helps to increase muscle size and strength by maintaining tension throughout the activity.

• Connect a rope or straight bar to a cable machine’s low pulley.
• Adjust the weight to your level of strength.
• Position yourself toward the cable machine with your feet shoulder-width wide.
• With your hands facing up, use an underhand (supinated) hold on the bar or rope attachment.
• When your arms are completely extended, your elbows should be close to your upper body.
• Breathe out and bend at the elbows to curl the bar or rope towards your shoulders.
• As you lift, concentrate on contracting your biceps.
• Just move your forearms; refrain from rotating your upper arms.
• Take a moment to rest when your hands are close to your shoulders and your biceps begin to contract strongly.
• Taking a breath, carefully return the weight to the beginning position while fully extending your arms.
• Throughout the whole range of action, keep the weight under control.
• Then return to your neutral position.
• Then relax.
• Repeat these exercises 5 to 10 times.

Alternating Dumbbell Curl

An excellent workout for strengthening the forearms and biceps is the Alternating Dumbbell Curl. By focusing on each arm individually, it helps to address strength imbalances and improve muscular balance.

• As you stand with your feet shoulder-width apart, hold a dumbbell in each hand in a neutral grip with your palms facing your body. 
• Keep your knees slightly bent.
• You should hold the dumbbells with your arms fully extended at your sides.
• Maintain your elbows close to your body while allowing your arms to drop lightly.
• Release your breath and raise a dumbbell toward your shoulder, turning your wrist so that the palm of the weight is facing up.
• The upper arm should stay constant; just the forearm should rotate.
• After the dumbbell reaches shoulder height or just above, take a moment to rest and squeeze your bicep at the top of the exercise.
• Maintaining bicep tension, take a breath and slowly return the dumbbell to the beginning position.
• After returning the first arm to its initial position, repeat the motion with the other arm, switching between the two arms for each repetition.
• Then return to your neutral position.
• Then relax.
• Repeat these exercises 5 to 10 times.

Barbell Curl

• Start on the floor in a standing position.
• Use both hands to grasp a barbell in an underhand (supinated) grip.
• Depending on how comfortable it is for you, place your hands shoulder-width apart or a little closer, palms facing up.
• With your arms completely extended and your elbows near your upper body, let the barbell hang in front of you.
• Throughout the exercise, maintain your elbows locked at your sides.
• Keep your elbows from sliding forward or backward.
• With your upper arms still, slowly raise the barbell toward your shoulders as you release your breath.
• As you raise the weight, concentrate on tensing your biceps.
• Take a moment to squeeze your biceps when the barbell is shoulder level or slightly below your chin.
• Refrain from using force or swinging to raise the weight.
• Taking a breath, carefully return the barbell to the beginning position while extending your arms fully.
• To increase the amount of time under tension, control the movement as you lower.
• Then return to your neutral position.
• Then relax.
• Repeat these exercises 5 to 10 times.

Preacher Curl

• Make sure your upper arms are comfortably resting on the angled pad when you sit down on the preacher curl bench.
• The distance between your armpits and the pad’s top should be around one inch.
• For stability, place your feet level on the floor and straighten your back.
• With your arms completely extended and hanging straight down in front of you, hold the barbell or dumbbells.
• Maintain a locked elbow position on the bench pad.
• While allowing the weight to drop, make sure your upper arms are fully in touch with the pad.
• Focus on squeezing your biceps as you exhale and curl the dumbbells towards your shoulders.
• Avoid raising your elbows off the bench and keep your upper arms stable.
• Squeeze your biceps for maximum contraction when you’ve reached the top of the curl, which is when your forearms are almost vertical.
• With your arms completely extended but not locked out at the elbows, take a deep breath and slowly return the dumbbells to the beginning position.
• Then relax.
• Repeat these exercises 5 to 10 times.

Barbell Reverse Curl

• Start by standing upright on the ground.
• Use both hands to grasp a barbell in an overhand (pronated) grip, which places your hands shoulder-width apart with your palms facing down.
• With your elbows close to your body and your arms completely extended, let the barbell dangle naturally in front of you.
• Avoid allowing your elbows to go forward or backward and keep them tight to your body.
• Maintain stability during the exercise by using your core.
• The barbell should curl upward toward your shoulders as you exhale.
• Keeping your upper arms still, the movement should originate from your forearms.
• Concentrate on lifting the weight with your grip and forearms.
• Wait a second and squeeze the barbell when it reaches shoulder level or when your brachialis and forearms tense strongly.
• Keeping control throughout the whole range of motion, take a breath and slowly return the barbell to the beginning position.
• Then relax.
• Repeat these exercises 5 to 10 times.

Spider Curl

• Position an inclined bench at a 45-degree angle.
• Place your arms straight down toward the floor while lying face down on the bench with your chest resting against the pad.
• Use a supinated, or underhand, grip to hold a dumbbell.
• Place your hands shoulder-width apart.
• As you fully stretch your arms toward the floor, make sure your elbows are exactly beneath your shoulders.
• Maintain a flat back, an engaged core, and a pressed chest against the bench.
• The dumbbells should be at arm’s length, but your elbows shouldn’t lock out entirely. 
• Your arms should be hanging down with your palms facing up (supinated grip).
• Exhale, then bend your elbows to curl the dumbbells toward your shoulders.
• When you raise the weights, concentrate on squeezing your biceps.
• Take a moment to fully contract your biceps by squeezing them until your forearms are almost vertical and the weights are at shoulder level, or slightly below.
• After taking a breath, carefully return the weight to the beginning position while extending your arms fully without locking out your elbows.
• Then relax.
• Repeat these exercises 5 to 10 times.

Zottman Curl

• Place yourself on the ground and begin by standing.
• At the beginning of the exercise, hold a dumbbell in each hand with the palms facing up in an underhand grip.
• Throughout the exercise, make sure your elbows stay tight to the body and remain stable.
• As with a normal dumbbell curl, exhale, and curl the dumbbells up towards your shoulders.
• Keep your upper arms neutral and concentrate on lifting the weights with your biceps.
• At the top, take a moment to squeeze your biceps once your forearms are vertical and your elbows are fully bent.
• As you begin lowering the dumbbells, rotate your wrists such that your palms are facing down (overhand or pronated grip) by the time the weights reach the bottom.
• Breathe in, then use the overhand grip (reverse curl) to slowly lower the dumbbells.
• Keep your elbows tight to your chest and maintain control during the entire movement.
• Then return to your neutral position.
• Then relax.
• Repeat these exercises 5 to 10 times.

High Cable Curl

• A cable machine’s high pulley can be connected to a rope handle or a single-handle attachment.
• Adjust the pulley to its maximum position.
• Your feet should be shoulder-width apart as you face the machine.
• Using an underhand (supinated) grip with both hands (palms facing up), grasp the rope or handle.
• Keep your hands close to your thighs, your arms out in front of you, your elbows close to your body, and both hands on the handle or rope.
• Although the rope should be taut, keep your arms from locking out completely.
• Keep your elbows slightly bent to keep your biceps tight.
• With your upper arms still, raise your hands to shoulder height and curl them toward your face as you release your breath.
• Keep your elbows locked and close to your upper body.
• Squeeze your biceps for a second at the top of the curl to increase the contraction after your hands are shoulder height or just below your chin.
• Breathe in and slowly return your hands to the beginning position, extending your arms fully while resisting the cable’s pull.
• Then relax.
• Repeat these exercises 5 to 10 times.

Dumbbell Hammer Curl

• With your back straight and your chest raised, take a straight posture.
• To keep your body in an upright position during the workout, keep your core active.
• Make sure your forearms are parallel to the floor and your elbows stay close to your sides.
• While maintaining an upright upper arm position, exhale and curl both dumbbells toward your shoulders.
• Concentrate on lifting the weights with your biceps and forearms.
• To get maximum benefit out of the contraction, take a moment to tighten your forearms and biceps after the dumbbells have reached the top of the curl.
• To work the muscles throughout the whole range of motion, take a breath and slowly drop the dumbbells back to the starting position while resisting gravity.
• Then return to your neutral position.
• Then relax.
• Repeat these exercises 5 to 10 times.

Cheat Curl

• Keep your chest up and your core strong as you stand straight.
• With your elbows close to your body and your arms completely extended, hold the barbell.
• Maintain a tight grasp while your shoulders are relaxed.
• Use your biceps to lift the weight when you first start the curl, but eventually, you’ll probably start using somebody’s force to raise the barbell.
• This entails swinging your shoulders or back slightly to help raise the weight, particularly when lifting a large object.
• As you continue to curl the barbell toward your shoulders, you can raise the weight by contracting your biceps and moving your body forward.
• Stop for a moment and squeeze your biceps after you’ve completed the curl with your elbows at a 90-degree angle or slightly higher.
• Slowly return the weight to the beginning position while resisting gravity.
• Then return to your neutral position.
• Then relax.
• Repeat these exercises 5 to 10 times.

Incline Curl

• A 45–60 degree angle should be set for an incline bench.
• Make sure your lower back stays in contact with the bench while you sit back on it, supporting your shoulders and chest.
• With your arms fully stretched toward the floor and your palms facing front, hold a dumbbell in each hand.
• As you maintain an upright posture and keep your elbows close to your body, make sure your core is working for stability.
• Focus on tightening your biceps as you exhale and curl the weights up toward your shoulders.
• The movement ought to come from your forearms, so try to keep your elbows fixed in place.
• Take a moment to squeeze your biceps for a second to get the greatest benefit out of the contraction once your dumbbells are at shoulder height.
• To improve the biceps stretch, take a breath and slowly return the dumbbells to the beginning position while fully extending your arms after the exercise.
• Then return to your neutral position.
• Then relax.
• Repeat these exercises 5 to 10 times.

Underhand-Grip Inverted Row

• Place your feet flat on the floor and take a position underneath the bar.
• To prevent your lower back from arching or sagging, maintain a straight body alignment from head to heels while using your core.
• Make sure your chest is high and your shoulders are back and down.
• To keep the muscles tight, stretch your arms fully while keeping your elbows slightly bent.
• Exhale, bend your elbows , and then press your shoulder blades together to draw your chest toward the bar.
• Concentrate on pulling your body upward with your lats, biceps, and upper back (rhomboids, traps).
• After your upper arms are at a 90-degree angle or your chest is close to the bar, take a moment to squeeze your biceps and back muscles.
• To increase the amount of time under stress, take a deep breath and gently return to the beginning position while keeping your arms fully extended and controlling the movement.
• Then return to your neutral position.
• Then relax.
• Repeat these exercises 5 to 10 times.

Waiter Curl

• Maintain stability by keeping your core active while standing erect with your feet shoulder-width apart.
• Using your right hand, pick up a dumbbell and hold it in a neutral grip, palm up.
• You want to hold the dumbbell upright like you’re holding a tray.
• Your forearm should be parallel to the floor, and your elbow should be bent around 90 degrees.
• You can rest or put your non-working arm by your side.
• Bend your elbow and slowly curl the dumbbell upward.
• To lift the weight, concentrate on using your biceps.
• Make sure that only your forearm moves and keep your upper arm still.
• Take a moment to squeeze your bicep at the top of the curl after you have fully curled the dumbbell.
• Don’t allow your elbow to flex out; instead, keep your wrist straight.
• As you slowly and carefully return to the starting position with the dumbbell, take a breath.
• To improve duration under stress and bicep activation, it is important to control falling and struggle with the pull of gravity.
• Then return to your neutral position.
• Then relax.
• Repeat these exercises 5 to 10 times.

Crossbody Dumbbell Curl

• With a dumbbell in one hand and your feet shoulder-width apart, take a straight stance.
• With your palm pointing inward as if you were holding a hammer, maintain a neutral grip on the dumbbell.
• Bend your elbow slightly and let your arm dangle down by your side.
• Start by moving the dumbbell toward your opposing shoulder by curling it vertically across your body.
• Instead of being vertical, the movement should be more of a diagonal line.
• To fully activate the muscle, squeeze your biceps when the dumbbell reaches your shoulder (or slightly below it) and hold the contraction for a second.
• To engage the muscle through its complete range of motion, take a breath and slowly go down the dumbbell back to the beginning position while fully extending your arm at the bottom of the exercise.
• Then relax.
• Repeat these exercises 5 to 10 times.

TRX Suspension Curl

• Adjust the TRX straps so that, standing at shoulder height, you can grasp the handles with your arms outstretched.
• To put pressure on the straps, stand upright, place your feet shoulder-width apart, and lean slightly backward to position your body at an angle.
• With your forearms parallel to the floor, extend your elbows while maintaining a straight arm position.
• Throughout the exercise, maintain your body in a straight line by using your core to stabilize it.
• While maintaining your upper arms close to your body and unmoved, exhale and bend your elbows to curl the handles toward your face.
• Take a moment to contract your biceps at the top of the curl when the handles are near your face or chest.
• Inhale, then resist the pull of the straps during the lowering phase by extending your arms and slowly lowering the handles back to the starting position.
• Then return to your neutral position.
• Then relax.
• Repeat these exercises 5 to 10 times.

Resistance Band Biceps Curl

• Maintain a straight back, raise your chest, and let your shoulders drop.
• Make sure there is pressure in the band from the beginning of the action by holding it firmly with your hands facing up.
• To stay stable, keep your feet firmly planted on the ground.
• Bend your elbows and keep your upper arms still as you exhale and curl your wrists toward your shoulders.
• Concentrate on lifting the resistance band with your biceps.
• At the highest point of the exercise, stop and squeeze your biceps once the band is almost shoulder level.
• Hold your elbows tight to your body and avoid letting them spread out.
• Maintaining strain on the resistance band throughout the lowering phase, take a breath and gradually lower the band back to the starting position.
• Extend your arms fully and resist the band’s pull.
• Then relax.
• Repeat these exercises 5 to 10 times.

Resistance Band Concentration Curl

• With your knees bent at a 90-degree angle and your feet flat on the floor, take a seat on a bench or chair.
• Put a resistance band beneath your feet or fasten it firmly to a sturdy item, such as a heavy object or a low anchor point.
• Using an underhand (supinated) grip with one hand, grasp the resistance band’s handles or the band itself.
• As with a dumbbell concentration curl, place your arm on the inside of your thigh, right above the knee.
• This will stop your body from moving and stabilize your arm.
• At the bottom of the action, your arm should be fully extended, and some beginning tension should be provided by the band.
• Keep your upper arm still and concentrate on using your biceps to lift the resistance band, exhale, and curl your hand towards your shoulder.
• To ensure maximum contraction, stop and squeeze your biceps for a few seconds after you reach the top of the curl.
• Breathe in and slowly return your hand to the beginning position while fully extending your arm and resisting the strain of the band.
• More tension will be produced by the resistance band during the lowering phase.
• Then return to your neutral position.
• Then relax.
• Repeat these exercises 5 to 10 times.

Arnold Curl

• Hold yourself upright on the ground to begin.
• With your arms fully extended, elbows close to your body, and a neutral grip (palms facing your body), hold a dumbbell in each hand.
• The dumbbells should be at thigh height, and your palms should be inward.
• Maintain a straight back, an engaged core, and an elevated chest.
• Keep your elbows close to your body and in a stable position.
• Throughout the workout, your upper arms should remain stable.
• Start by curling the dumbbells toward your shoulders, but by the time they reach shoulder level, turn your wrists so that your palms are facing up (supinate).
• This twist makes it easier to work the brachialis and biceps.
• When the dumbbells are close to your shoulders, stop and give your biceps a quick push.
• Pay attention to the contraction.
• Breathe in, then slowly lower the dumbbells back down.
• As you stretch your arms, rotate your wrists back to the initial neutral grip to reverse the motion.
• Avoid letting the weights drop too soon and maintain control of your movement.
• Then return to your neutral position.
• Then relax.
• Repeat these exercises 5 to 10 times.

When exercising, what precautions should be taken?

Prioritizing safety is essential when doing bicep exercises for strength and mass to prevent injury and maximize your results. The following are important safety precautions to take when doing biceps exercises:

• Properly Warm Up

By increasing blood flow to the muscles, a proper warm-up lowers the chance of strains and injuries and gets them ready for the workout.

• Make Use of the Right Equipment

Make sure that machines, dumbbells, and barbells are in good working order, loaded correctly, and securely attached before using them. This is particularly important when doing exercises like cable curls and preacher curls.

• Use the Correct Form

While lowering the chance of injury, proper technique guarantees that the right muscles are worked.

• Maintain a Neutral Wrist Position

Wrist strains or injuries can result from putting too much strain on your wrists when performing workouts like curls. Keep your wrists neutral, especially if you’re using barbells or dumbbells. When performing curls, try not to bend your wrists too much. This helps concentrate the effort on your biceps and lessens the pressure on your wrist joints.

• Control the Movement

The danger of momentum-based injuries is decreased when proper muscle tone is maintained with slow, careful movements.

• Begin with the Proper Weight

Excessive weightlifting can cause joint and muscular strain, which can result in injury or bad form. Start with a moderate weight so that you can manage repetitions while maintaining proper form. As your strength increases, gradually raise the weight, being careful not to compromise form for greater loads.

• Avoid Excessive Elbow Use

Golfer’s elbow and tendinitis can result from excessive strain on the elbow joint, particularly with high-intensity bicep exercises. When performing workouts, refrain from overextending your elbows. Make sure your elbows are never locked out and are only slightly bent. To avoid repetitive strain and target different areas of the biceps, mix up your exercises.

• Stay Hydrated and Give Your Body Energy

Muscle cramping, decreased performance, and an elevated risk of injury can result from dehydration. Before, during, and after your workout, make sure to drink enough water.

• Stay away from too much momentum (no swinging).

Lifting weights with momentum such as swinging your body or using your back decreases the exercise’s effectiveness and puts unnecessary stress on your muscles and joints. Instead of depending on your legs or body swing, concentrate on using your biceps to move the weight. Reduce the load and focus on calm motions if you notice that you are swinging or jerking the weight.

• Focus on Elbow Health

Exercises for the biceps, particularly curls, and chin-ups, can put strain on the elbow joint if done improperly or too often. If you feel pain in your forearm or elbow, stop right away and get medical help. Pushing through elbow pain can result in serious issues like tendinitis.

• Put Recovery First

Like all muscles, biceps require enough recovery time in order to grow and heal. Without enough rest, overtraining can cause weariness, and injuries, and restrict progress.
To encourage muscle growth and avoid overtraining, give yourself at least 48 hours between strenuous bicep exercises.

• Take Care of Your Body

During an exercise, always be aware of how your body feels. If you experience achy muscles or sharp pain, stop the workout and reconsider. Serious harm is more likely when one pushes through pain.

• Consult a Professional (if required)

Consult a qualified personal trainer if you’re new to strength training or have questions about your form. They can help you advance securely by guiding you through suitable methods.

When should you stop exercising?

When working out your biceps for strength and mass, it’s important to know when to quit to prevent injury, promote healthy recovery, and maximize muscular growth. The following are important signs and recommendations to help you decide when to stop working out:

• When You Feel Acute or Sharp Pain

Stop the workout and take a break if you get shoulder or elbow pain. Pain in the joint is frequently an indication that the movement is putting too much strain on it, which may cause long-term harm.

• Severe exhaustion or fatigue

Although it might be helpful for growth to push your biceps to muscular failure (the point at which you are unable to perform another exercise with perfect form), it’s essential to avoid going overboard. It’s right to end the set if you feel completely exhausted and unable to perform another rep with proper technique.

• Loss of Correct Form

Stop the workout whenever you see your form faltering, such as when you use movement, swing weights, or position your elbows incorrectly. Exercises like curls and chin-ups, which put tension on the elbows, are particularly prone to injury when performed incorrectly.

• Lightheadedness or dizziness

You may be overexerting yourself or not drinking enough water if you start to feel lightheaded, dizzy, or nauseated. In this situation, stop right away, take a seat, and drink some water. You run the risk of fainting or falling if you continue to exercise while feeling lightheaded.

• When Progressive Overload Doesn’t Feel Like It

Your muscles may be overtrained or exhausted if you frequently feel that you can’t make progress in your workouts (i.e., you can’t lift bigger weights or complete more repetitions). To make sure you’re not overtraining, take a step back, evaluate your recovery, and modify your training schedule. Burnout and a lack of growth could result from overtraining without sufficient recovery.

• Breathing Problems

It’s important to stop right away and, if required, seek medical help if you’re having trouble breathing or have chest pain. Breathing problems may be a sign of underlying medical conditions that need to be treated right away.

• Cramping in the muscles

Dehydration, an imbalance of electrolytes, or excessive effort may be the cause of your biceps or forearm muscle cramps. Stop the exercise and give the muscle a light stretch or massage if a cramp starts. Drink water or a beverage that contains electrolytes to stay hydrated. Muscle strains or tears may result from continuing to train through cramping.

• Symptoms of Overtraining

Constant exhaustion, irritation, poor sleep, and a lack of energy are symptoms of overtraining. Stop working out and give recovery and rest a top priority if you experience these symptoms.

• Lack of Concentration

It might be a good idea to pause or take a break if you are experiencing mental distraction, finding it difficult to focus on your form, or finding it difficult to stay motivated during your workout. Your capacity to carry out the exercises safely and successfully decreases when you train in this condition.

Summary:

It takes a combination of intense compound movements and focused individual training to develop larger, more powerful biceps. You can achieve balanced growth and notable strength improvements by concentrating on workouts that target both the long and short heads of the biceps.

Increased muscle growth, better grip strength, and increased functional strength are simply a few benefits of bicep strength training. Biceps exercises like barbell curls, hammer curls, and weighted pull-ups are excellent because they help you build a more functional, well-rounded body by increasing muscle power and lifting higher weights. In addition to increasing the size of your arms, strengthening your biceps will help you perform better on other lifting exercises and physical activities.

Don’t forget to focus on increasing loading, use the correct form, and allow your muscles to rest.

FAQ:

References:

• Kavita. September 16, 2023. Build larger arms with these 31 top bicep exercises for strength and bulk. Samarpan Clinic for Physiotherapy. The top 31 bicep exercises for strength and mass can be found at https://samarpanphysioclinic.com/31
• How Often Should You Work Out Your Biceps? April 16, 2023. KLFitness. https://faq.keleefitness.com/how-often-should-you-work-out-your-biceps every week?
• Colletta, M. December 18, 2021. The Top 10 Bicep Exercises for Strength and Size. Supplements made of steel. The top ten bicep exercises for size strength can be found at https://steelsupplements.com/blogs/steel-blog-the-10
• Eyun. (October 8, 2020). These are the top 7 bicep exercises for big arms. Fitness and Muscle. Training: 7 Best Biceps Exercises https://www.muscleandfitness.com/flexonline/training
• The Ultimate Workout Plan for Getting Bigger Arms Quickly (2023). (undated). The Ultimate Workout Plan for Getting Bigger Arms Quickly (2023). Get-bigger-arms: https://origympersonaltrainercourses.co.uk/blog
• S. Physio, n.d.-b. Surrey Physio’s Top 5 Biceps Strengthening Exercises. Surrey Physio. https://www.surreyphysio.co.uk/top-5/top-5-events-for-biceps-strengthening/
• The Top 8 Biceps and Triceps Exercises to Help You Gain Bigger Arms. (undated). The Top 8 Biceps and Triceps Exercises to Help You Gain Bigger Arms. How to get bigger arms: https://www.healthline.com/health/exercise-fitness
• Increasing the size of arms The top bicep workouts for strength and muscular growth. (undated). An article about the best bicep exercises for building bigger arms can be found at https://www.nuffieldhealth.com.
• Neudecker, K., and R. Hicks (2024, Dec. 4). The top 25 bicep workouts for muscular growth. Health of men. The top bicep exercises for muscle building can be found at https://www.menshealth.com/uk/building-muscle/a758801/.
• Image 2, How Can I Perform an Alternating Dumbbell Curl Correctly? (undated). Just Fitness. This page describes the alternating dumbbell curl.
• Image 4, DMoose. November 26, 2022. How to do preacher curls to quickly develop powerful biceps. This article describes how preacher curls develop powerful, motivating biceps.
• Image 6, Kumar, M. July 11, 2024. Spider curls: variations, muscular work, and technique. Fit Lifestyle. Benefits of Spider Curls Muscle Worked Alternative Tip: https://fitliferegime.com/
• Image 8, Jenkins, C. (February 1, 2017). Exercise with Cables. Pinterest. Exercise–3729612172144701/; https://in.pinterest.com/pin/exercise
• Image 12, Lyfta. November 23, 2023. Video guide: Underhand-Grip Inverted Back Row [Video]. https://www.lyfta.app/exercise/inverted-back-row-3r underhand grip
• Image 13, Christian. November 10, 2024b. Four Benefits of Waiter Curls and Exercises to Develop Huge Biceps. Equipment for the Kustom Kit Gym. Benefits of Waiter Curls: https://kustomkitgymequipment.com/blogs/news/
• Image 14, Pmirda, n.d. curl cross-body. The Best You | Holistic Nutrition & Online Personal Trainers. Cross-body curl: https://the-optimal-you.com/
• Image 15, TRx Biceps curls. skimble.com (n.d.). Exercises: https://www.skimble.com/exercises/16339-trx-biceps-curls-how-to-do:
• Image 17, Magnante, M. August 11, 2024. For optimal results, shape your biceps with the Band Concentration curl. https://fitnessvolt.com/band-concentration-curl-guide/ Fitness Volt