Arms Training, Part 1, Biceps.

Keep it simple. Get strong. Grow your biceps.

🎥 Video • 2 min

📖 Read • 1 min

Biceps training is often unnecessarily complicated. To effectively train the biceps, all you need is one elbow-flexion movement performed with a supinated grip, meaning your palms are facing upwards as you curl.

1. Biceps — Elbow Flexion

A supinated curl can be performed using dumbbells, a preacher curl, cables, or another variation. The specific exercise matters less than choosing a movement you can perform comfortably and progressively overload.

Key points:

  • Use a supinated grip with your palms facing upwards.

  • Keep your technique controlled and avoid swinging or using momentum.

  • Choose your preferred variation and focus on progressively getting stronger.

  • You don’t need multiple different curl variations to effectively train the biceps.

2. Brachialis & Forearms

If you want to complement your biceps training, add a movement that emphasises the brachialis, a prominent muscle of the upper arm that contributes to overall arm thickness.

A hammer curl or reverse curl can be used. A reverse curl reduces biceps involvement compared with a supinated curl because of its grip, making it a useful option when you specifically want to place greater emphasis on the brachialis and forearm musculature.

Key points:

  • Use either a hammer curl or reverse curl.

  • A reverse curl can provide greater emphasis on the brachialis and forearm muscles.

  • You can use a barbell or cable setup; choose whichever is most comfortable.

  • You don’t need specialised equipment—the exercise itself is straightforward.

Keep It Simple

You don’t need a long list of different bicep exercises. Pick one supinated elbow-flexion movement, get progressively stronger at it, and your biceps can grow.

If you want to prioritise your brachialis, simply add one hammer or reverse curl variation.

Key Takeaways

✓ One supinated elbow-flexion movement is enough to effectively train your biceps.
✓ Dumbbells, preacher curls and cables are all suitable options.
✓ Keep your technique controlled and avoid swinging.
✓ Focus on progressive overload rather than constantly changing exercises.
✓ Add a hammer or reverse curl if you want to prioritise the brachialis and forearm musculature.
✓ You don’t need to overcomplicate your biceps training.

✓ Biceps

Next lesson → Triceps