Bicep Workouts For Men

You’ll see it over and over on our site and across the interwebs, but the arms are one of the first muscles to show progress after you start training them. We’re talking just weeks before you start to see results with your biceps. One great way to track your results is to measure your biceps before you start training. That way, after you’ve spent a few weeks doing Daily Spot’s bicep workouts for men, you can see concrete evidence of the progress that you’re making. Keep in mind, if you’re doing this, it’s best to measure before you eat or lift, as that could impact the results. We recommend in the morning before breakfast.

Key Bicep Exercises

When creating bicep workouts for men, trainers consistently rely on a few key ‘clusters’ of exercises. For example, curls and chin-ups. These are two tried and true workouts that get the job done – they can be used to build strength, or they can be used to tone. It’s careful to note the subtle differences in the bicep exercises used in a routine. Small things like how you grip a dumbbell, position your hands on a barbell, or use overhand/underhand grip on a pull-up bar will greatly vary the target muscles of the workout. Pay close attention to the routines because a ‘reverse grip barbell curl’ works muscles differently than a ‘barbell curl’.

Bicep Workouts for Men on Daily Spot

We got great arm workouts that update every day. The beauty of following one of our trainers is that they vary everything for you – sometimes within one workout, sometimes over a few different works. We know you’re looking for it so here’s a quick example:

Grant’s Body Series: Arms

‘Today's workout will be a heavy bicep day with lighter tricep exercises. Perform the exercises as supersets’

  • Chin-up - 4x6-8 (can use added weight). Move immediately to Triceps.
  • Cable-Rope Tricep Pushdown – 4setsx15-20reps. Rest for 1 minutes between doing chin-ups again.
  • Single-Arm Dumbbell Preacher Curl – 4setsx12-15reps. Move immediately to exercise below.
  • Single-Arm Incline Dumbbell Tricep Extension – 4setsx12-15reps. Rest for 1 minutes between doing curls again.
  • Standing EZ-Bar Reverse Curl – 4setsx6-8reps. Move immediately to Bench-Assisted Dips.
  • Bench-Assisted Dip – 4setsx20reps. Rest for 1 minute and repeat Standing EZ-Bar Reverse Curl.