3 Moves to Complete Your Biceps!

You don't need a dozen different exercises to build your biceps—you can make your arms grow and improve with just three correctly performed moves. Don't believe me? Cool. Try this biceps workout for a couple of months and the results will speak for themselves.

Complete Biceps Workout

45 seconds between sets

1

Preacher Curl

Perform these with a wide grip.

3 sets, 12 reps

2

Incline Hammer Curls

3 sets, 10 reps

3

Concentration Curls

4 sets, 12 reps

Technique Tips

Wide-Grip Preacher Curl

This exercise has three advantages. First, it's on a preacher bench, which means you can isolate the biceps and are less likely to cheat using momentum as you approach failure. Your biceps work on their own from start to finish.

Second, you're using either a barbell or EZ-curl bar. This makes your biceps work harder, leading to greater arm growth. Third, the wider grip targets the inner head of the biceps a little more. When you flex, that extra size on the...

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