5 Essential Biceps Workout Videos
Complete arm training guide with detailed instructions, pro tips, and progressive overload applications for each routine. Perfect for all fitness levels.
Big Arm Workout for Bigger Biceps
This 22-minute biceps mass builder combines heavy compound curls with targeted isolation work. Starts with weighted chin-ups for pre-exhaustion, progresses to barbell curls for overall mass, incline dumbbell curls for long head emphasis, and preacher curls for peak contraction. Uses rest-pause and slow eccentrics (3-4 seconds) to maximize mechanical tension — a direct application of progressive overload through increased time under load. Perfect for intermediate lifters looking to add serious arm size.
Workout Specifications
Pro Training Tips (Progressive Overload Focus)
- Keep elbows pinned to your sides throughout all curl variations to isolate biceps.
- Squeeze the biceps hard at the top of each rep for a 1-2 second peak contraction.
- Control the negatives (lowering phase) for 3-4 seconds to increase time under tension — a key progressive overload variable.
- Avoid swinging the torso; if you need momentum, the weight is too heavy.
- Apply overload by adding 2.5kg or 1 extra rep per set each week while maintaining form.
- Use rest-pause on the last set: after reaching failure, rest 15s and continue for 2-3 more reps.
Biceps Circuit for Maximum Pump
A 15-minute high-volume circuit using 4 biceps exercises performed back-to-back with minimal rest. Features cable curls, hammer curls, reverse curls, and concentration curls. Each station lasts 45 seconds with 15 seconds transition. This metabolic training increases sarcoplasmic hypertrophy and builds muscular endurance. Progressive overload is achieved by increasing work duration (e.g., 50s instead of 45s) or reducing rest (10s) week by week. Perfect for finishing arm day or as a standalone pump session.
Workout Specifications
Pro Training Tips
- Minimize rest — transition quickly to maintain the pump and metabolic stress.
- Focus on the squeeze and mind-muscle connection rather than heavy weight.
- Control tempo: 2 seconds up, 2 seconds down even during the circuit.
- Stay hydrated; the pump can be intense.
- To progressively overload, increase work intervals to 50 seconds or add a 5th exercise.
- Use lighter weights to avoid form breakdown under fatigue.
Full Biceps Routine for Muscle Definition
This 25-minute definition-focused routine uses multiple curl variations to hit the biceps from every angle. Features spider curls for short head, incline curls for long head, and cross-body hammer curls for brachialis emphasis. Strict form with 3-second eccentrics creates micro-tears for definition and separation. Progressive overload is applied by gradually increasing the eccentric duration (from 3s to 5s) and adding slight weight once 15 reps are achieved with perfect form.
Workout Specifications
Pro Training Tips
- Strict form is paramount — no swinging, no shoulder involvement.
- Use a full range of motion: extend elbows fully at bottom, curl until supination is complete.
- Peak contraction: hold for 2 seconds at the top for each rep.
- For progressive overload, increase time under tension (slower eccentrics) before adding weight.
- Mind-muscle link: visualize the biceps shortening during each curl.
- Finish each exercise with a drop set (reduce weight by 20% and go to failure).
EZ Bar Curl & Dumbbell Combo
A 20-minute combination workout utilizing EZ bar curls for overall mass and dumbbells for unilateral work. The EZ bar reduces wrist strain while allowing heavy loading. Dumbbell work addresses strength imbalances and allows greater range of motion, especially in the peak contraction. Progressive overload is applied via double progression: first increase reps within the 8-12 range, then add weight. Includes 21s (partial reps) as an intensity technique on the final set.
Workout Specifications
Pro Training Tips
- Use the EZ bar for heavier compound sets to protect wrists; keep grip shoulder-width.
- With dumbbells, supinate (rotate palms up) fully at the top to recruit both biceps heads.
- Control the weight on the way down; don't let it drop.
- To overload, use the "2-0-2" tempo and aim to beat last week's reps on your last set.
- Incorporate "21s": 7 partials from bottom to mid, 7 from mid to top, 7 full range — great for the final set.
- Keep elbows stationary throughout; imagine they are pinned to your sides.
Focused Biceps Isolation Workout
This 18-minute isolation session eliminates momentum and helper muscles. Features concentration curls, cable curls with back against wall, and machine preacher curls. The strict form ensures 100% biceps recruitment, perfect for improving mind-muscle connection and carving peak. Progressive overload is applied by increasing the pause at peak contraction (up to 3 seconds) and using iso-holds at the most difficult angle. Ideal for those wanting to bring up lagging biceps.
Workout Specifications
Pro Training Tips
- Eliminate all momentum — if you can't perform a rep without body english, reduce weight.
- Focus on the squeeze at the top; hold for 2-3 seconds to increase intensity.
- Use a slow tempo (3-1-3) to maximize isolation and time under tension.
- Lighter weight is often more effective for isolation; prioritize feeling over moving load.
- Apply progressive overload by extending the eccentric phase or adding an iso-hold at the hardest point.
- Perform concentration curls seated, elbow pressed against inner thigh, to prevent cheating.