Best Biceps Workout Routine For Mass

biceps workout routine

Best Biceps Workout Routines For Mass – When it comes to arm training then you want to know which is the best biceps workout routines and exercises to build bigger biceps but let me tell you that biceps consist of only small fraction of your arms and majority of it is occupied by triceps.

So you must not neglect the development of your triceps to grow your arms to the fullest potential but yes having good muscular biceps full of muscle mass is great thing for any person who goes to gym and trains really hard.

Well there are many biceps exercises for mass but in this post I am going to share 6 best biceps workouts for mass and size which will give you great which results in great size and these are all the top workouts which are opted by many of the top and professional bodybuilders all over the world.

But if you are a beginner then I would recommend and suggest that not to do more than 3 exercises per biceps workouts, over training your biceps muscles will not grow and instead of gaining size and muscles you will be more prone to injuries.

So please read the post and follow my instruction properly, then without wasting any time let’s start his post.

6 Best Biceps Workout Routine For Mass

biceps workout routine
1) Barbell Biceps Curls Workout – 

Main target- the biceps

Best Biceps workout routines

Workout Technique – 

Stand straight with your head facing forword.
Rest bar against front thighs.
Lift bar to the front of your shoulders.
Lower the bar in control.
Don’t move forward and backward while doing this exercise. Keeping the body completely still, and try to lift the bar with your biceps only and this will give the biceps the best workout and add muscle mass also.

Sets – 3 Sets of 6 to 8 reps

Workout Tips –

You can also include ez bar for some variations because in order to grow your biceps size you must regularly do exercise variations.

Lift only that much weight by which you can do 6 to 8 reps in proper form there is not point in lifting very heavy weights by which you cannot perform the bicep curls in proper form and this is not going to add mass and size to your biceps

2) Barbell Preacher Curls

Main target- the biceps

Best Biceps workout routines

Workout Technique

Always keep your elbows at least slightly bent to avoid over extension.
For doing this exercise you must sit on the preacher curl machine, your elbows must lie on the pad and during the entire set focus on the biceps muscles while doing the curls.

You must do your reps slowly and feel the weight in your biceps muscles as this will help your biceps to get great pump.

Hold EZ curl bar with underhand shoulder width grip.
Lift bar toward your chin.
Pause.
Lower the bar under control.

Sets – 3 sets of 6 to 8 reps

Workout tips-

Again preacher curl exercise is very good exercise to add mass to your biceps and it’s also considered to give more peaks to your biceps but here also you have to feel the weight in your biceps muscles as you move the bar up towards your chin do the workout slowly as possible to get maximum muscle mass and size

3) Incline Dumbbell Curl Workout
Main target – biceps
Best Biceps workout routines


Workout Technique –

Sit back on an incline bench.
Take a dumbbell in each hand.
Let arms hang.
Curl each arm alone alternating arms.
Do not swing the dumbbells once they are lowered.

Sets – 3 Sets of 6 to 8 reps

Workout tips –

Keep you back still on the bench don’t raise your back up while doing the biceps curls as this can lead to back injury so lie back on the bench and try to lift the dumbbell with your biceps only to add more muscle mass

4) Dumbbell Concentration Curl
Main target- biceps
Best Biceps workout routines

Workout Technique –

Sit on a bench.
Bend forward, holding a dumbbell in your right hand with your right elbow resting on the inside of your right thigh.
Curl the dumbbell towards your shoulder.
Repeat.
Switch hands and repeat the exercise.

Sets – 3 sets of 6 to to 8 reps

Workout Tips – 

Dumbbell concentration curls are considered as one of the best biceps workouts which will not only add muscle mass and size but it will also add more definition to your bicep which makes it look more impressive. It is a great workout and you must include concentration curls in your biceps workout routine.

5) Barbell Reverse Curl
Main target- upper forearms and biceps.
Best Biceps workout routines

Workout Technique – 

This is a weak position for your biceps so start with light weight
Stand with feet shoulder width apart.
Take a shoulder width over-hand grip of a barbell resting the bar on the upper thighs.
With your elbows close to your rib cage, curl he bar towards your chin.
Take the bar down till it touches your thighs.
Repeat.

Sets- 3 Sets of 6 to 8 reps with light weight

Workout tips –

Do this bicep workout with more caution as this can give you injury, try to do this exercise with lighter weight as our upper biceps are not that much strong do do this exercise properly to develop your biceps and forearms

6) Biceps Cable Curls-

Main Target – Biceps

Best Biceps workout routines

Workout Technique – 

Stand straight and hold the cable with both your hands.
Curl the cable up towards your chin, hold for a moment
Lower down the cable
Repeat

Sets- 3 sets of 6 to 8 reps

Workout Tips – 

This is again the best biceps workouts which develops your complete biceps muscle and also adds mass and size to your biceps.

Conclusion

So these are 6 best biceps workout routines for mass, one important note here is not to do all the workouts in one day instead you do 3 exercises in one workout and 3 on the other which will also add variations to your workouts and will give your biceps maximum muscle mass and size, if you want to ask anything you can ask via comments and please share with your friends also don’t forget to subscribe to get more such biceps workout routines

Leave a Reply

Your email address will not be published.