A Human Web
Join

Gym workouts

Bicep workout: curls with your arm in three positions, plus hammer curls

This session trains the muscles that bend your elbow (the biceps, and the brachialis and brachioradialis beneath and beside it) with curls in three arm positions and a hammer curl: about 10 hard sets in 30 minutes. It differs from our other sessions: the arm workout pairs biceps with triceps in supersets, the pull day workout ends its rows with one or two curls, the back workout has no curls, and the push day and chest workouts don't train your biceps at all. In a 12-week trial, incline curls grew the biceps a little more and preacher curls the muscles beneath it a little more, with the same total, so doing both covers both; you don't need a different curl for each head. Training at home? Use our arm workout at home.

30 minIntermediate6 movesA dumbbell · EZ curl bar · A bench or box · A barbellForearms · Biceps
Follow along: a timer, a cue and the next move, one step at a time.

Warm-up

  1. Wrist & forearm flow60 s
    Beginner · Forearms · 3D demoEasier: Wrist circlesHarder: Wrist flexor stretch
  2. Dumbbell biceps curl1 light set of 10
    Beginner · Biceps, Forearms · 3D demoEasier: Seated dumbbell curlHarder: Incline inner biceps curl

Heavier curl

Rest 90 s

  1. EZ-bar curl3 sets of 8 to 12
    Intermediate · Biceps, Forearms · 3D demoStop 1 to 3 reps short. Or a straight barbell; dumbbells: dumbbell curls, 3 sets of 10 to 15Easier: Seated dumbbell curlHarder: Chin-up

Arm behind you

Rest 60 to 90 s

  1. Incline dumbbell curl3 sets of 10 to 15
    Intermediate · Biceps, Forearms · 3D demoBench at about 45 to 60 degrees, arms hanging straight down; lower all the wayEasier: Seated dumbbell curlHarder: Chin-up

Arm in front

Rest 60 to 90 s

  1. Preacher curl2 to 3 sets of 10 to 15
    Intermediate · Biceps, Forearms · 3D demoLighter than your standing curl; lower slowly and don't drop into straight arms. Or the machine or cable preacher curl; no preacher bench: concentration curls, 2 to 3 sets of 8 to 12 each armEasier: Seated dumbbell curlHarder: Chin-up

Hammer curl

Rest 60 s

  1. Hammer curl2 sets of 10 to 15
    Beginner · Biceps, Forearms · 3D demoPalms facing in, thumbs up; the last set can go to 0 to 2 reps shortEasier: Seated dumbbell curlHarder: Alternating hammer curl

Tips

  • Most sets stop 1 to 3 reps short; take the last set of each curl to 0 to 2 reps short. In your first two weeks, leave 3 or 4 reps to spare and do one set fewer of each.
  • Add reps before weight: for a small muscle, the next dumbbell up is a big jump.
  • With our tricep workout as one arm day, alternate one curl with one extension, resting 60 to 90 seconds after each pair: they don't compete, so you keep the work in less time.
  • Training your back this week? Each set of rows or pulldowns counts as about half a biceps set, so 6 to 8 sets of curls plus your pulls gets most people to about 10 a week.
  • Elbow discomfort up to 3 or 4 out of 10 is fine if it settles within an hour and your elbow is no worse the next morning; otherwise go lighter or swap to hammer curls.
  • A pop at the front of the elbow with bruising, a gap or a bulge in the upper arm needs an urgent treatment centre or A&E. Very painful, swollen, tight arms and dark urine after an unusually hard session need medical help the same day.
  • Stop for chest pain or pressure, dizziness, unusual breathlessness or a racing or irregular heartbeat, and get medical help.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Guides that recommend it

Find more moves like these

More gym workouts

Barbell strength workout A

Barbell strength workout A: back squats and bench presses in sets of five, plus rows. Workout B (squat, overhead press, deadlift) is a separate session.

40 minBeginner6 movesA band, A barbell

Leg day workout (gym)

A gym leg day: back squats, leg press, leg curls, Bulgarian split squats, leg extensions and calf raises.

55 minIntermediate9 movesA wall, A barbell

Chest workout (gym)

A gym chest workout: bench press, incline dumbbell press, cable flyes, dips and a push-up finisher.

45 minIntermediate7 movesA band, A barbell

Questions people ask

How long does the bicep workout: curls with your arm in three positions, plus hammer curls take?

About 30 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: A dumbbell, EZ curl bar, A bench or box, A barbell. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for me?

It is written at intermediate level. 6 of its 6 moves have an easier option listed beside them; use them freely.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.