5 Strength Workouts to Build Sleeve-Busting Biceps
Every man wants a pair of impressive, sleeve-filling biceps that turn heads. Achieving this level of arm definition requires more than just endless curls—it demands a well-rounded approach that builds strength, size, and symmetry. That's why I did the hard work for you and curated the five best strength workouts for sleeve-busting biceps.
Biceps aren't just for show; they are critical in pulling movements, grip strength, and overall upper body power. With the right workouts, you'll add serious muscle mass while enhancing your athletic performance.
Targeting the biceps effectively involves hitting both heads of the muscle—the short head for width and the long head for peak height. Combining compound and isolation movements ensures maximum engagement, providing the stimulus needed for growth. Adding progressive overload, proper form, and recovery will help you push past plateaus and see continuous improvement.
This article covers five focused strength workouts designed to build biceps that can't be ignored. Each workout combines a variety of exercises to target your arms from different angles, helping you develop a balanced and muscular look. Pair these routines with proper nutrition, and you'll be on your way to sculpting the biceps of your dreams.
Let's explore how to perform strength workouts below to build sleeve-busting biceps.
The Workouts
- Workout 1: Classic Mass Builder
- Workout 2: Superset Shockwave
- Workout 3: Peak Performance Routine
- Workout 4: Power and Definition Circuit
- Workout 5: Total Arm Overload
Workout 1: Classic Mass Builder
The first workout focuses on heavy compound movements to stimulate overall arm growth.
What you need: Barbell and dumbbells.
The Routine:
- Barbell Curl: 4 sets of 8–10 reps
- Hammer Curl: 3 sets of 10–12 reps
- Concentration Curl: 3 sets of 12–15 reps
1. Barbell Curl
The barbell curl is a staple for building raw bicep strength and size. It emphasizes the long head of the biceps for a fuller look.
- Stand with your feet shoulder-width apart, holding a barbell with an underhand grip.
- Curl the barbell up toward your chest, keeping your elbows close to your body.
- Lower the barbell slowly to the starting position.
2. Hammer Curl
This variation targets the brachialis, the muscle beneath the biceps, for thickness and arm strength.
- Hold dumbbells in each hand with a neutral grip (palms facing inward).
- Curl the dumbbells simultaneously until your forearms are vertical.
- Lower the weights back to the starting position.
3. Concentration Curl
Isolation exercises like the concentration curl enhance the bicep peak by focusing on the long head.
- Sit on a bench, resting your elbow against the inside of your thigh.
- Curl the dumbbell upward, squeezing your bicep at the top.
- Lower slowly and repeat before switching arms.
Workout 2: Superset Shockwave
This workout uses supersets to flood your biceps with blood, creating an intense pump and promoting muscle growth.
What you need: Dumbbells and a resistance band.
The Routine:
- Superset 1: Dumbbell Curl + Band Curl (3 sets of 12 reps each)
- Superset 2: Reverse Curl + Incline Dumbbell Curl (3 sets of 10–12 reps each)
Superset 1
1. Dumbbell Curl
The foundation for bigger arms, focusing on strength and muscle activation.
Stand upright with a dumbbell in each hand.
- Curl the dumbbells toward your shoulders, keeping your palms facing up.
- Lower back to the starting position.
2. Band Curl
The band curl adds variable resistance, keeping tension on the muscle throughout the movement.
- Anchor a resistance band under your feet.
- Hold the band handles with an underhand grip and curl upward.
- Slowly release to the start.
Superset 2
1. Reverse Curl
This exercise builds the forearms and brachialis, complementing the bicep size for a balanced arm look.
- Hold a dumbbell or barbell with an overhand grip.
- Curl the weight upward, focusing on forearm engagement.
- Lower back down under control.
2. Incline Dumbbell Curl
This movement isolates the long head for maximum stretch and activation.
- Lie back on an incline bench holding dumbbells with an underhand grip.
- Curl the weights toward your shoulders, keeping your elbows stable.
- Lower slowly to the start.
Workout 3: Peak Performance Routine
This workout is all about building tall, defined biceps peaks that make a statement.
What you need: Access to a cable machine, dumbbells, and an incline bench.
1. Cable Curl
Cable curls keep constant tension on the biceps, maximizing muscle activation and improving definition.
- Attach a straight bar or rope to a cable machine and set it to the lowest position.
- Hold the bar or rope with an underhand grip, palms facing up.
- Stand upright and curl the weight toward your chest, squeezing your biceps at the top.
- Slowly lower the bar back to the starting position.
2. Incline Dumbbell Curl
By stretching the biceps in the starting position, this exercise emphasizes the long head for peak development.
- Lie back on an incline bench set at about 45 degrees.
- Hold a dumbbell in each hand with palms facing forward.
- Curl the weights upward, keeping your elbows locked in place.
- Lower the dumbbells slowly to the starting position.
3. Spider Curl
This move isolates the biceps by removing momentum, ensuring a strict contraction for maximum muscle engagement.
- Lie face down on an incline bench, letting your arms hang straight down.
- Hold dumbbells with an underhand grip and curl them toward your shoulders.
- Squeeze your biceps at the top, then lower the weights slowly.
Workout 4: Power and Definition Circuit
This workout combines functional strength and bicep definition, ensuring your arms not only look great but also perform well in real-world activities.
What you need: Barbell, dumbbells, and resistance bands.
The Routine:
- Chin-Ups: 3 sets of 8–10 reps
- Zottman Curl: 3 sets of 10–12 reps
- Band Reverse Curl: 3 sets of 12–15 reps
1. Chin-Ups
The chin-up is an essential compound movement for overall upper-body strength that significantly emphasizes the biceps.
- Grab a pull-up bar with an underhand grip, hands shoulder-width apart.
- Pull yourself upward until your chin clears the bar.
- Lower back down slowly with control.
2. Zottman Curl
The Zottoman curl combines a standard bicep curl with a reverse lowering motion to target both the biceps and forearms.
- Hold dumbbells with palms facing up and perform a curl.
- At the top, rotate your wrists so palms face down, then lower the weights.
- Repeat for the set number of reps.
2. Band Reverse Curl
The band reverse curl adds consistent tension and focuses on the brachialis for a thicker arm appearance.
- Stand on a resistance band with an overhand grip on the handles.
- Curl the band upward, keeping your elbows tight to your sides.
- Lower slowly back to the starting position.
Workout 5: Total Arm Overload
This workout is designed to hit every angle of the biceps and supporting muscles, leaving no fiber untouched.
What you need: Dumbbells, a preacher bench, and a cable machine.
The Routine:
- Preacher Curl: 3 sets of 10–12 reps
- Cable Overhead Curl: 3 sets of 12–15 reps
- Dumbbell Drag Curl: 3 sets of 10–12 reps
1. Preacher Curl
The preacher curl isolates the biceps for maximum contraction and a rounded, fuller look.
- Sit at a preacher bench, resting your arms on the pad.
- Hold a dumbbell or barbell with an underhand grip.
- Curl the weight upward, keeping your arms steady on the pad.
- Lower slowly to the starting position.
2. Cable Overhead Curl
The cable overhead curl targets the long head of the biceps, emphasizing the peak for a dramatic arm shape.
- Set the cables at the lowest point and attach handles.
- Stand in the center, holding handles with palms facing up.
- Curl the handles overhead, keeping your elbows stable.
- Slowly return to the start.
3. Dumbbell Drag Curl
The dumbbell drag curl focuses on the short head of the biceps, building width and density.
- Hold dumbbells at your sides with palms facing forward.
- Curl the dumbbells upward, keeping them close to your body.
- Lower with control to the starting position.
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