Who doesn’t want to build bigger biceps? How often have you slaved away doing all sorts of curls without getting that change in arm size that you after?

When planning your bicep routine it is essential to consider all the different grips as well as elbow placement.

What does this mean?

Elbow placement can either be in front of your torso (e.g. preacher curl), in line with your body (e.g. standing bicep curl), behind your torso (incline DB curl). When structuring the routine you would then want to move from forward elbows to lastly having them behind.

Grips – Wrist orientation is going to preferentially recruit different parts of your bicep and forearm

Palms facing down – pronated

Palms facing in – neutral

Palms facing forward – supinated


Keeping all of then above in mind, this is one of my favourite bicep routines that has helped many before you add size to their arms

A1. Close Grip Chin Up – 4 x 4-6 reps

Rest 10s

A2. Olympic Bar Bicep Curls 4 x 10-12 reps

Rest 120s

B1. Wide Grip Preacher Curl with Palms down 3 x 10-12 reps

Rest 10s

B2. Seated DB Supinated Grip Bicep Curls 3 x 10-12 reps

Rest 10s

B3. Incline Hammer DB Bicep Curls 3 x 10-12 reps

Rest 120s


Note: All the A exercises are done together, followed by the B’s.