Intermediate Bicep Workout: Build Thickness, Peak, and Full-Arm Strength
This session is built for you if you've been training consistently for at least a year and want to move beyond basic curls into a more complete bicep routine. It targets the biceps brachii from multiple angles — including peak contraction and a stretched position — to challenge the muscle in ways a single curl variation simply can't. If you're ready to train with real intention and push past a plateau, this one's for you.
What the research says
A few things the research tells us are worth keeping in mind as you approach this session. First, studies suggest that resistance-trained individuals tend to underestimate how much they're actually lifting relative to their true capacity — meaning the weight you've been using on curls may be lighter than what you'd need to hit a genuine 10-rep max. That's relevant here: we'll ask you to stay honest about load. Second, a study comparing free weights and machines found that biceps muscle thickness increased significantly over eight weeks with either approach, with no meaningful difference between the two groups — which gives you confidence that the cable and dumbbell mix in this session is just as valid as a barbell-only approach. Third, research on gamified resistance training found that a system providing real-time feedback on tempo and repetition targets significantly improved adherence to those targets and produced measurable upper-body strength improvements over four weeks — a reminder that controlling your tempo deliberately isn't just a style choice.
Moderate overall — the free weights vs. machines finding is from a randomized controlled trial with a clear result on biceps thickness, while the intensity underestimation and tempo adherence findings come from smaller or shorter studies and should be read as directional rather than definitive.
A study of 53 resistance-trained adults found that both men and women performed more than 8–12 repetitions on the biceps curl when using loads they estimated as their 10-rep working weight, suggesting that trained individuals tend to underestimate their actual exercise intensity on the biceps curl specifically.
View study →In an 8-week training study of 46 subjects, biceps muscle thickness increased significantly (p < 0.01) in both a free-weight group and a machine group, with no significant difference in biceps thickness gains between the two groups.
View study →A 4-week study found that participants in a gamified resistance training group showed significantly greater adherence to prescribed tempo and repetition schemes compared to a conventional training control group, and also exhibited measurable improvements in upper-body strength.
View study →The routine
Main
Grab a barbell with a supinated grip (palms facing forward) and get your elbows close to your torso and back. This will be your starting position. As you exhale, curl the bar up while keeping the elbows to the back as you "Drag" the bar up by keeping it in contact with your torso. Tip: As you can see, you will not be keeping the elbows pinned to your sides, but instead you will be bringing them back. Also, do not lift your shoulders. Slowly go back to the starting position as you keep the bar in contact with the torso at all times. Repeat for the recommended amount of repetitions.
Stand between a couple of high pulleys and grab a handle in each arm. Position your upper arms in a way that they are parallel to the floor with the palms of your hands facing you. This will be your starting position. Curl the handles towards you until they are next to your ears. Make sure that as you do so you flex your biceps and exhale. The upper arms should remain stationary and only the forearms should move. Hold for a second in the contracted position as you squeeze the biceps. Slowly bring back the arms to the starting position. Repeat for the recommended amount of repetitions.
Grab a dumbbell on each hand and lie face down on an incline bench with your shoulders near top of the incline. Your knees can rest on the seat or your legs can be straddled to the sides (my preferred way). Let your arms extend and hang naturally in front of you so that they are perpendicular to the floor. Now keep your elbows in by your side and face the palms forward. This will be your starting position. Raise the dumbbells by contracting the biceps until your arms are fully flexed. Exhale as you perform this portion of the movement and ensure that only the forearms move. The upper arms should remain stationary at all times. Lower the dumbbells until your arms are fully extended. Repeat for the recommended amount of times.
Grab a straight bar or E-Z bar attachment that is attached to the low pulley with both hands, using an underhand (palms facing up) shoulder-width grip. Lie flat on your back on top of an exercise mat in front of the weight stack with your feet flat against the frame of the pulley machine and your legs straight. With your arms extended and your elbows close to your body slightly bend your arms. This will be your starting position. While keeping your upper arms stationary and the elbows close to your body, curl the bar up slowly toward your chest as you breathe out and you squeeze the biceps. After a second squeeze at the top of the movement, slowly return to the starting position. Repeat for the recommended amount of repetitions.
Lie face forward on a tall flat bench while holding a barbell with a supinated grip (palms facing up). Tip: If you are holding a barbell grab it using a shoulder-width grip and if you are using an E-Z Bar grab it on the inner handles. Your upper body should be positioned in a way that the upper chest is over the end of the bench and the barbell is hanging in front of you with the arms extended and perpendicular to the floor. This will be your starting position. While keeping the elbows in and the upper arms stationary, curl the weight up in a semi-circular motion as you contract the biceps and exhale. Hold at the top of the movement for a second. As you inhale, slowly go back to the starting position. Tip: Maintain full control of the weight at all times and avoid any swinging. Remember, only the forearms should move throughout the movement. Repeat for the recommended amount of repetitions.
Cooldown
Lie on your side, with your upper arm against the foam roller. The upper arm should be more or less aligned with your body, with the outside of the bicep pressed against the foam roller. Raise your hips off of the floor, supporting your weight on your arm and on your feet. Hold for 10-30 seconds, and then switch sides.
Sit on the floor with your knees bent and your partner standing behind you. Extend your arms straight behind you with your palms facing each other. Your partner will hold your wrists for you. This will be the starting position. Attempt to flex your elbows, while your partner prevents any actual movement. After 10-20 seconds, relax your arms while your partner gently pulls your wrists up to stretch your biceps. Be sure to let your partner know when the stretch is appropriate to prevent injury or overstretching.
If you feel sharp pain in the elbow, shoulder, or biceps tendon at any point — not the burn of a hard set, but actual pain — stop the movement, reduce load, or skip that exercise entirely. This routine is educational and not a substitute for advice from a qualified medical or fitness professional; if you're managing an existing injury, check in with someone who can assess you in person before adding volume on curl-based movements.