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3 Ways to Pump Your Biceps


1. Training on gain muscles

Pull up- is not the most suitable basic movement for biceps. If you want to start with an exercise that allows you to work with maximum weights, then, of course, this should be a lifting barbell for biceps while standing.


Grow Biceps Peak
Grow Biceps Peak


  • Use a grip wider than your shoulder to engage both bicep heads.

In subsequent exercises, you should change the position of your arms and elbows:

  • When bending your arms while sitting on an inclined bench, a long head is better stretched, while doing exercises on Scott’s bench (platform) is well suited for a short head.
  • Neutral grip (grip, which is used when performing the “hammers” exercise) perfectly loads the brachialis lying under the biceps.
  • Reverse (direct) grip accentuates the load on the brachyodialis (brachioradialis muscle).

Note Biceps Workout 

These training schemes contain only work sets! Perform the required number of repetitions, but never bring your warm up to failure!

This training program uses the reverse “pyramid” method in which you reduce weight in each subsequent set, while increasing the number of repetitions. It is very important to bring each set to complete muscle failure.
Do several forced repetitions in the hardest set of each exercise with the help of a partner.

If you don’t have a partner, do a drop set in the last set of each exercise: when you achieve muscle failure, reduce weight by 25 percent and do a few more repetitions.

Program for increasing muscle gain


Exercise Number of Sets Number of repetitions
Barbell Curl 4 6-8, 6-8, 8-10, 8-10
Incline Dumbbell Curl 3 8, 8, 10
Dumbbell Scott Curls 3 10, 10, 12
Biceps Cable Curls 3 10-12, 10-12, 12-15
Reverce Cable Curls 3 10-12, 10-12, 12-15

2. Training using supersets

This workout involves all parts of your biceps, and even your forearm. Supersets increase the intensity of your workout by increasing the number of repetitions, which leads to the effect of pumping (a sharp rush of blood to the muscle). The bending of the arms of the sitting has a shorter range of motion, and therefore should be performed after full (full-amplitude) barbell curl of the standing.

Note Biceps execution

Choose the weight with which you can achieve muscle failure by completing a given number of repetitions. Use the same weight for all sets in the exercises (the weight for each exercise should be selected individually). Do each set till muscle failure. Do the “hammers” exercises with both hands at the same time, bending the arms with dumbbells – alternately. Exercises in super set are paired; rest only after completing all set.

SuperSet Biceps Training

Exercise Number of Sets Number of repetitions
Biceps Curl -EZ bar 3 12
Seated Dumbbell Biceps Curl 3 Muscle failure


3. Beginner Biceps Training

This training program consists of three exercises: in the first of them you have the opportunity to use heavier weights. In the last exercise in one set, bend your arms at the same time, in the next – alternately, to find out which method is more suitable for you.


Choose a weight with which you can achieve maximum muscle failure, but not achieve muscle failure during the first month of training. The first two exercises are performed according to the principle of “pyramid”: weight gain occurs from the first set with a decrease in the number of repetitions in subsequent ones.

Training program for beginners

Exercise Number of Sets Number of repetitions
Biceps Curl 3 15, 12, 12
Preacher Curls 3 15, 12, 12
Seated Dumbbell Biceps Curl 2 12, 12


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