Monthly Biceps Workouts

A resistance-training program that includes your biceps can build strength in your upper arms, increase your daily function, reduce your chance of injury and provide a toned aesthetic. Changing your exercises every four to six weeks is a good way to challenge your muscles without having to increase weight and also helps keep your workouts fresh. Choose a well-tailored program with exercises that work your biceps from different angles. Aim to work your biceps twice a week with at least one full day of rest in between days.

  1. Standing Barbell Curl: A Classic

    • Choose a weight that is challenging but manageable.

      Stand with your feet hip-distance apart and your knees slightly bent and grab a barbell with an underhand grip and your hands shoulder-width apart. Choose a weight that allows you to maintain good form throughout the entire exercise. Position your elbows slightly in front of your body to better isolate your biceps muscles. Inhale while curling the bar up to your shoulders. Exhale while slowly lowering the bar back down until your arms are fully extended. Do two to three sets of eight to 12 repetitions, resting for 30 to 45 seconds between sets.

    Seated Dumbbell Curl: Lots of Options

    • Dumbbells allow you to have more range of motion when exercising than when you use a barbell. Dumbbells also give you a bigger variety of exercises to choose from. To do seated dumbbell curls, sit on a bench or chair with a backrest. Position yourself so your back is against the rest with your feet flat on the floor. Holding a dumbbell in each hand, position the weight so that your palms face in. Inhale and curl the dumbbells up to your shoulders, keeping your wrists neutral and slightly turning your palms to face you at the top of the movement. Exhale while lowering the weights back down to the starting position, extending your arms to straight. Do two to three sets of eight to 12 repetitions, resting for 30 to 45 seconds between sets.

    Alternate Hammer Curl: Greater Control, One Arm at a Time

    • Stand with your feet hip-distance apart and your knees slightly bent. Hold a dumbbell in each hand. Starting with your palms facing in, slowly curl one weight up to your shoulder, contracting your biceps at the top of the motion. Exhale as you lower the weight back down and repeat with your other arm. Both arms equals one repetition. Do two to three sets of eight to 12 repetitions, resting for 30 to 45 seconds between sets.

    The Benefits of Eccentricity

    • The eccentric, or lengthening phase, of an exercise is believed by many to be the most challenging phase of the movement. There are a number of advantages associated with working your biceps mindfully while lowering the weight back down too. These include building greater muscle strength, greater range of motion, quicker recovery and better muscle coordination. Lowering the weight carefully also maximizes your training time in the most efficient way.