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Biceps training for best results

Biceps training for best results

By daniele

Biceps training is not excluded from almost any strength program, as it is the most popular arm muscle. However, too much focus on this area of the body can lead to poor results.

You need to train the biceps effectively by taking care of technique and planning the program to make the lifting task easier. To achieve this goal, we provide below tips, exercises, and proper methods. As you will see, it is possible to have large biceps, and because of this, you can combine the flexibility of the upper body combination.

How to work the biceps?

The key to getting great biceps is to have a good workout routine. Then you reduce the chances of injury and better promote strong growth.

How do biceps exercises?

The biceps are on the front of the arm, between the radius and the shoulder. The triceps sit in the same area, but on the outside of the arm, between the scapula, radius, and ulna.

An effective way to improve the arm is to train the biceps in addition to the triceps, as they account for 60% of the weight of the arm. A proper biceps workout starts with chest exercises, continues with shoulder muscles, and ends with arm exercises. If you’ve ever wondered how to develop biceps and triceps, check out these tips: don’t swing your body while bending your arms, always keep your elbows close to your body, bend your elbows while lowering the weight, and finally avoid standing. All this is achieved through free movement. Training with the right methods accelerates the impact that ultimately results in the development of strong muscles.


  1. Lie down on a canvas, resting the palms of your hands on it.
  2. Your hands should be resting so that the index fingers and thumbs of both hands touch; the space between them should be like that of a diamond.
  3. Raise and lower your torso on each repetition and keep your back straight without moving your waist.
  4. Your legs should be completely straight, and your toes should be flat on the mat.
  5. Complete 3 sets of 15 reps each to start; by reducing the distance between your hands, you’ll get more work out of your biceps.


  1. Place a sturdy bench or chair against the wall.
  2. Stand with your back to the bench and place the palms of your hands on it, at about hip height.
  3. Bring your legs together and bend your knees. Keep your back straight and contract your buttocks.
  4. Raise and lower your torso by bending your elbows so that you can support your body weight with your biceps and, especially, your triceps.
  5. Complete 3 sets of 15 repetitions each and rest no more than 7 seconds between exercises.

Wall climbs

Wall climbs are a fantastic exercise to increase the arms since by exercising the entire upper torso, the triceps and biceps will work in unison. In addition, you won’t need any instrument, we just recommend you ask a friend to supervise you, so you don’t lose your balance and feel safer, especially if it’s the first time you dare to do wall climbs:

  1. Crouch at a close distance to the wall, with your back to it. Place the palms of your hands on the floor and lift your legs until your feet rest on the wall (take off your shoes if you don’t want to get them dirty).
  2. Start backing up with your hands until you’re almost against the wall. Remember to always keep your lathe straight.
  3. Then perform the movement in reverse, moving forward with the palms of your hands towards the front to get away from the wall.
  4. Repeat the procedure until you do 3 sets of 10 repetitions each. You can take 1-minute breaks between exercises.

How many biceps exercises to do?

The biceps and triceps form the same muscle group. Many exercises are performed to strengthen one of these muscles, so it does not require many movements to strengthen.

However, many people focus their attention on the main biceps exercise, neglecting the rest of the upper body muscles. In the training of this muscle group, three to four exercises for biceps and an equal number for triceps are sufficient, with four repetitions followed by eight to ten, with a growth rest between a series of 60 seconds for biceps and 90 seconds for triceps, the number of exercises per week should not exceed three lessons.