Bicep workout at the gym

Bicep are the beauty of the arm. Biceps workout at the gym are always been the best and most likely workout of every gym person. Biceps muscles provides strength, power and beauty to your arm.

Bicep workout

There alot of different bicep workout to do at gym. But, only the specific one that I have discussed below, will help you develop your muscle easily.

If you are gym lover and want to do all times best gym workout, that includes all the basic and weight lose workouts. Then
Read the article: best gym workout

There are a lot of activities that will extend your shirtsleeves—yet in the event that you need focused on exercises for your biceps, at that point it’s an ideal opportunity to begin learning an assortment of twists.

1. Fat-Grip Hammer Curl

Select two free weights, and fold towels over each handle to thicken it. Another alternative is to utilize elastic hold sleeves like Fat Gripz or Grip4orce. Keeping your upper arms fixed at your sides and your palms looking up, twist the loads.

Related article:Shoulder gym workout

2. Behind-the-Back Cable Curl

Connect a D-handle to the low pulley of a link machine, handle the handle in your left hand, and step forward (away from the machine) until there’s pressure on the link and your arm is drawn somewhat behind your body. Amaze your feet so your correct leg is in front. Twist the handle however don’t permit your elbow to point forward. Substitute sides.

Related article: Upper body gym workout

3. EZ-Bar Preacher Curl

Sit at a minister seat, and change the seat stature so your armpits contact the highest point of the seat. Handle an EZ-twist bar overhand at shoulder-width. Twist it up, keeping the backs of your arms against the seat. Take three seconds to drop the bar down, flexing your rear arm muscles as you do it (as though you were playing out a link pushdown).

Related article: Tricep gym workouts

4. Turn around Curl

Handle the bar overhand (otherwise known as inclined grasp) at whatever width is agreeable. Keeping your upper arms against your sides, twist the bar.

Related article: Back gym workout

Wide Grip Barbell Curl

5. Wide-Grip Curl

Handle the bar with hands more extensive than shoulder-width—in case you’re utilizing an Olympic bar, your pinkies should be outwardly knurling. Perform twists.

6. Close-Grip Curl

Twist with your hands inside shoulder-width, in the bar. What’s more, rehash.

7. Ordinary Barbell Curl

You’ve unquestionably done this activity previously, yet there are a lot of approaches to stir up the set/rep plot. Attempt this: Place three 5-lb plates on each side of the bar, hands at shoulder-width, and perform 20 reps. That is one set. At that point take off one plate from each side. Perform 30 reps. Dump another plate from each side and complete 40 reps. At long last, eliminate the last arrangement of plates, and complete 50 reps with simply the vacant bar.

Related article: Best gym workout for weight loss

8. Free weight Curl

Stand holding a free weight in each hand with palms confronting your sides. Keep your weight behind you and lean forward somewhat. Without letting your upper arms float forward, twist the loads, turning your wrists outward so your palms face you in the top position. Hold the top for a second and crush your biceps. Let the loads down and flex your rear arm muscles hard in the base position (your arms should wind up somewhat behind your body).

Related Post: Best gym workout plan for men

9. Drag Curl

Proceed as you would an ordinary hand weight twist, however stand tall and drive your elbows back as you twist so the top of every hand weight contacts the front of your body all through the rep. (Keep your palms looking up the entire time.) It should look like you’re hauling the loads up along your middle.

10. Mallet Curl

Proceed as you did the traditional free weight twist yet keep your palms confronting your sides all through (otherwise known as impartial grasp).

Related article: Best gym workout app

11. Cheat Curl

Pick the heaviest free weights you want to twist, and proceed as you did the regular free weight twist, however use force from your hips to control through the staying point (mostly up, when the loads are generally hard to lift). Try not to recline as you lift, however get into a mood where you rock your middle advance and afterward stretch out your hips to finish every rep. Stop each set one rep short of absolute disappointment.

12. Band Curl

Anchor a band under your feet, holding each end with two hands at your sides. Oppose your elbows pushing ahead as you perform twists as quick as could be expected under the circumstances. Keep your body style.

13. Side Curl

Append two groups that face each other to solid items at shoulder-stature. Remain among them, and hold an end in each hand. Raise your arms out 90° with elbows broadened—you should in any case feel some pressure on the band in this beginning position. Twist the groups toward your ears, and hold the contracted situation for two seconds. You can likewise do this activity with links.

Related article: 20 minute ab workout

14. Switch Curl

Join a band to a durable article before you, and stand confronting it. Hold the band in one hand and walk in reverse, permitting the band to pull your arm up until it’s corresponding to the floor. Twist the band rapidly—your lower arm should wind up at 90° or more prominent to the floor. Hold the contracted situation for two seconds.

15. Suspension Trainer Biceps Curl

Face the suspension coach’s connection point and handle the handles with palms looking up. Recline with your abs propped, body straight, and arms reached out before you. Twist your body up to the handles. Keep your hips straight—don’t twist or turn. On the off chance that you need to make this activity simpler, push your feet toward you so you’re in a greater amount of an upstanding position; in the event that you need to make it more troublesome, venture out your feet marginally farther before you.

** Related Post: Core gym workout**

Bicep exercise schedule

Doing all the bicep exercise in one day can tire your muscles and can result in sore muscles. To do all the exercise steadily, I have arranged everyday schedule bicep exercise routine to do at the gym. As per the arrangement, one should realize that doing all the activities in a single day can harm your body muscles without profiting you. To avoid distressing of muscles, You should take your protien before gym thus, that your bicep muscles pick up enough strength and force. I Have examined 15 diverse Exercise for bicep and I would propose you doing any 4 out of 15 activities. Complete 4 activities for each day until you don’t want to do further. Those 4 exercise should incorporate free weight curl,as it is significant for working for improvement of bicep muscles.

For instance I use the following routine workouts per week


Suspension Trainer Biceps Curl, fat hold Hummer twist, and free weight twist.


cheat twist, regular free weight twist, Sledge twist and drag twist.


EZ Bar evangelist twist, wid grasp hand weight Carl, and side carl


close hold twist, behind the back link twist, and close grasp twist


regular free weight twist, close hold twist, drag twist and sledge twist.

Saturday and Sunday off (rest day).