Best Bicep Exercises

Who doesn’t want a best looking biceps? In fact, the first thing when someone asks you if you workout, you show them your biceps. This comes out of natural instinct that bigger arms means stronger person. While it doesn’t hold true all the time, it is what in general thought. Here in the post, there are few best bicep exercises that you can include in your bicep workouts.

Knowing Biceps Anatomy

Bicep, as the name suggests, is a muscle group with two different muscle. It is made up of biceps brachii and brachialis. Brachii has 2 heads, long head and short head. It is also called two headed muscle. All together, there are 3 muscles in the biceps.

Biceps brachii extends from shoulder joint in the upper arm to the elbow joint. In general, the longer head or the outer head gives peak to the bicep, while the shorter head or inner head gives width to the biceps.

Biceps brachialis, the golf ball shaped muscle, is sometimes also considered as the part of forearms as it extends from the elbow on the side of arms. It lies between biceps long head and triceps lateral head.

Also See: Cable Machine Exercises

Function of Biceps

It extends between shoulder and elbow joint. Some of the major function of biceps are as follows:

    • Forearm Flexion: Lifting of the palm from hanging position or bending of elbow. Let your palms hang below your body. Whenever you try to bring your palms upward, your biceps contract and bring the palm upward.
    • Supination: If you let your palm hang freely, it will face behind you. To make your palm face forward,  the biceps brachii contracts and performs the twisting of the palm.
    • Shoulder flexion: Bringing the arms forward and upward is shoulder flexion.
    • Bringing the arm across the body. Though it is the delt movement, biceps are the supporting muscles.
    • Stabilization of shoulder. The short head of the biceps stabilizes your shoulder while carrying anything.

Good Bicep Workouts

A workout can be termed as good if it targets all the muscles. As it has 3 muscles, the best bicep exercises will target all those muscles. Here is a sample bicep workouts that you can perform to target your muscle efficiently.

    • Dumbbell Curl: 4 sets, 10-12 reps

      Dumbbell is better version for the curl all because you can increase your contraction. Do a little twisting of wrist bringing pinky finger above your thumb. This will enhance and increase the contraction in your biceps increasing the blood flow.
      Best Bicep Exercises

    • Spider curl: 4 sets, 8-10 reps

      Spider curls are one of the best bicep exercises to perform. It targets the short head of the bicep and makes it pop.

        • Start off by hanging from an incline bench.
        • Grab a barbell or even dumbbell shoulder width apart.
        • Do the curl keeping your upper arm stable.
        • Inhale while curling up and exhale on the way down.
    • Best Bicep Exercises
    • Hammer Curl: 3 sets, 8-10 reps

      It targets the brachialis and long head of the biceps. The forearm too is involved in this movement making it very favorable and crucial exercise to perform. You can perform this variation with dumbbell, rope attachment or even trap bar. Implement a slight pause at the top of the movement and let the biceps burn.
      Best Bicep Exercises

    • Concentration curl: 3 sets, 10-12 reps

      With dumbbell or single handle on the cable, this exercise is the best. Your bicep peak pops with this exercise. There are many variation to this, the simple one is with dumbbell and bench.

        • Sit on the edge of the bench with knees bent and elbow resting against your thighs.
        • Grab a dumbbell with your hand, palm facing forward.
        • Curl the dumbbell all the way up without swinging moment.
        • At the top, twist your wrist bringing pinky finger above thumb to increase contraction.

Best Bicep Exercises

Variation for bicep workouts

There are many variations that you can perform these exercises in. The use of dumbbell instead of barbell, EZ-bar use is easy on your wrist. Cable can be used to perform almost all of these exercises.

Increase the time under tension by decreasing the tempo of your workout. 2 sec positive and 3 sec negative will increase the tension in your muscle. Play around with all of these bicep exercises to have better pump and tension in the muscle.

Wrapping up Best Bicep Exercises

While you might have tons of other exercises to perform and might even target the muscles better, the functional movement is best to implement in the exercise. Performing the exercise the similar way muscles naturally perform are best to target with higher chances of growth. These are my best bicep exercises or even a complete bicep workouts that I like to perform ever once a while.

Arnolds 6 Day Split Workout

Arnold Schwarzenegger, an actor, politician, bodybuilder, powerlifter, businessman, author etc. etc., whatever you might call him. If you are in the fitness world, then you have definitely come across this name and personality. There are very few who don’t recognize him. He began lifting at age of 15 and within 5 years, got his Mr. Universe title. A 7 time Mr. Olympia, the greatest feat for bodybuilding, he is a personality on his own. Let’s walk through Arnolds 6 day split workout that is popular among all fitness enthusiasts.

Arnolds 6 Day Split Workout

Arnold Workout Summary

Goal Muscle building
Workout Type Split workout
Level of Training Advanced
Duration 2 months
Training Days 6 days a week
Time  an hour to hour and half
Equipment Barbell, dumbbell, cables, body-weight
Target Gender Male
Supplements Protein, Creatine, Mass Gainer, Multi-Vitamin


This workout split is very much similar to what Arnold followed back in his Mr. Olympia days. This routine is a high volume training style hitting all those major muscles 2-3 times a week. It might not be suitable for everyone on the first go, but it surely will benefit everyone in long run.

Arnold’s Stats

Height  6’2″
Weight  235 lbs
Arms 22 inches
Chest  57″
Waist  34″
Squat 545 lbs
Bench Press 500 lbs
Deadlift 710 lbs

Arnold’s Meal Stats

Arnold always emphasizes on the quality and quantity you must eat. Meal is all he puts focus on. His training was always backed by the disciplined and well maintained diet. The general overview of his meal looks like this:

Number of meals 5-6 meals
Calories upto 5000 per day
Protein 300+ grams
Post workout carbs right after workout
Protein Shakes Only if your diet doesn’t provide enough

6 Day Workout Split

This workout split was mentioned by Arnold himself in one of his publishes. The split looks something like this:

Day 1 Chest and Back
Day 2 Shoulders and Arms
Day 3 Legs and Lower back
Day 4 Chest and Back
Day 5 Shoulders and Arms
Day 6 Legs and Lower back
Day 7 Rest

Chest and Back

Exercise Sets Reps
Bench press 3-4 10
Incline Bench Press 3-4 10
Dumbbell Pullover 3-4 10
Exercise Sets Reps
Chin Up 3-4 10
Bent Over Row 3-4 10
Deadlift 3-4 10
Abs Crunches 5 25

Shoulders and Arms

Exercise Sets Reps
Barbell Clean and Press 4 10
Lateral Raises 4 10
Military Press 4 10
Upright rows 4 10
Exercise Sets Reps
Barbell Curl 4 10
Dumbbell Curl(Seated) 4 10
Close grip bench press(tris) 4 10
Triceps Extension 4 10
Wrist Curl(Normal + Reverse) 4 10
Reverse Abs Crunches 5 25

Legs and Lower back

Exercise Sets Reps
Squat 4 10
Lunge 4 10
Leg Curl 4 10
Lower Back
Exercise Sets Reps
Stiff Legged Deadlift 4 10
Good Mornings 4 10
Standing Calf Raises 4 10
Abs Crunches 5 25

Arnold Workout Variation

There is another variation to the Arnolds 6 Day Split Workout. This focus on training each body part 3 times a week. It is high in both intensity and volume.

Arnolds 6 Day Split Workout

Day 1,3,5 Chest, Back and Legs
Day 2,4,6 Shoulders and arms
Day 7  Rest

Chest, Back and Legs

Exercise Sets Reps
Bench press 5 6-10
Incline Bench Press 6 6-10
Dumbbell Flye 5 6-10
Cable Cross Overs 6 10-12
Dips 5 Failure
Dumbbell Pullovers 5 10-12
Wide grip pull up 6 Failure
Seated Cable Row 6 6-10
T-Bar Row 5 6-10
Single Arm Dumbbell row 5 6-10
Stiff Leg Deadlift 6 15
Squat 6 8-12
Leg Extension 6 12-15
Leg Curl 6 10-15
Leg Press 6 8-12
Barbell Lunges 5 15
Standing and Seated Calf Raises 10-10 10-15
One Leg Dumbbell Calf Raises 6 12
Wrist Curl 4 10
Reverse Barbell Curl 4 8
Wrist Roller Machine 4 Failure
Non-stop Abs  30 minutes Feel the burn

Shoulders and Arms

Exercise Sets Reps
Barbell Curl 6 6-10
Dumbbell Curl(Seated) 6 6-10
Dumbbell Concentration 6 6-10
Close Grip Bench Press 6 6-10
Triceps Push Down 6 6-10
Barbell French Press 6 6-10
Single Arm Dumbbell Extension 6 6-10
Shoulder press(Barbell) 6 6-10
Lateral Raises 6 6-10
Rear Delt Raises 6 6-10
Cable Lateral Raises 6 6-10
Standing and Seated Calf Raises 10-10 10-15
One Leg Dumbbell Calf Raises 6 12
Wrist Curl 4 10
Reverse Barbell Curl 4 8
Wrist Roller Machine 4 Failure
Non-stop Abs  30 minutes Feel the burn

Summary of Arnolds 6 Day Split Workout

Arnold is a living legend. He has multiple personality traits to explore. A 7 time Mr. Olympia isn’t made in chill, it needs hard work and dedication. Discipline is key to success. High intensity and volume workout split like arnolds 6 day split workout is very much favorable for adding on size and conditioning. With the backing of high quality diet, all your dreams will be turn to reality.


Six Pack Abs Workout

The very first thing you need to understand is Abs are just like any other muscles in your body. You will not get visible abs just by dieting and shredding fat. You need to train them regularly so that when you cut down fat, there is solid block of muscles visible. There is a general trend of six pack abs workout but it is not limited there. What number of separation you will have is purely determined by your genetics. Some have 4 like Arnold while some have 10 of them. Here is a quick, easy yet very effective abs workout routine.

Abs Muscles

Your abdominal muscles doesn’t only include the biscuit shaped area at front of your abdomen. In fact, it is just a part among the 4 major muscles. We need to train all the muscles in unison so that they are well developed and have symmetry.

Six Pack Abs Workout

  • Transversus Abdominis:
    It is the deepest layer in the abdomen that helps maintain the internal pressure and stabilizes the trunk.
  • Rectus Abdominis:
    It is the front part of the abdomen stretch between ribs and the pubic bone. Its main function is to move the part between the ribs and the pelvis.
  • Internal Obliques:
    These muscles support the abdominal wall and are present on the either side of the lower torso area. The lie beneath the external area and helps in the twisting motion of the abdominal area.
  • External Obliques:
    External obliques are most visible part of the abdominal muscles. They originate form the lower half of the ribs to the pelvis. They help in the twisting motion just like the internal obliques, but in opposite direction.

Workout Routine for Six Pack Abs

Before you get in to the workout, you need to have your diet on point. You need to be eating clean and as per the requirement. If you are a busy personnel, you can very easily cook for whole day or even week at once. There are plenty of those six bag bag packs to keep meal for up to 6 times. It’s available online.

You need to train all those muscles in your abdominal area. So, a workout plan for six pack abs focusing on all the muscles are great. Below is a workout routine for six pack abs for around 4 weeks to build some awesome looking abs. There is not gender difference in this routine. This is ab workouts at gym woman can try or men can demolish.

  1. Crunches + Plank

    Crunches work your upper abs like magic. the best way to do this workout is to not let your lower back leave the contact with the ground. Just focus on contracting the area just below the rib cage. When paired with plank, you get to hold the burning sensation in the upper abs, firing up the metabolism and burning calories. Do 3 sets of 12 reps for crunches and 30 sec hold for the plank.

    Also Read: How to get fast muscle growth

  2. Reverse crunches + Knee raises

    Both the reverse crunches and knee raises are best workout for the lower abs. The put great emphasis on your lower abdominal muscle near pelvis area. While doing reverse crunches, you curl your lower body towards your head while lying flat on the ground. For knee raises, either you hang from the pull up bar and bring knee above your pelvis or do it in the machine. Do 3 sets of 10 reps each.

    Six Pack Abs Workout

  3. Russian Twist

    Twisting motion is performed by the obliques. This Russian twist is performed by balancing you whole body on your hip while you sit on the ground. Now with your right hand, touch towards the left side and vice versa. This workout will work both your obliques. It also works what you call love handles. You would better do this rather than doing does side bends. Do 3 sets of 16-18 twisting together on both sides.

    Six Pack Abs Workout

  4. Air Bike or Bicycle

    Air bike or commonly known as bicycle crunch puts your whole core section under immense stress. Your abs scream with pain after this awesome workout. You lie flat on your back. Put your palms behind you head. Now with your left knee touch the right elbow. Here the twisting motion will work your abs in whole new ways. Do 3 sets of 12-15 reps.

  5. HIIT Cardio

    To sum up the workout, do some HIIT cardio to burn those remaining calories. This HIIT can include anything from treadmill, running, burpees to any thing else.

Abs Workout Routine Getaway

With this six pack abs workout routine, it doesn’t target any specific level of fitness. Anyone from beginner to advance. You can increase the intensity once you increase the level of fitness. Love handles are the worst nightmare for any gym goers. It is very hard to get off. Try this workout routine and do comment down below.