Boost Your Biceps Growth

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Are you tired of battling bicep pain and shoulder discomfort every time you hit the gym? We’ve got the solution you’ve been searching for. In this guide, we’ll walk you through a comprehensive arms day routine designed to foster bicep growth while prioritizing safety and injury prevention.

Key Reminder:

Before diving into these exercises, it’s crucial for you to maintain proper posture to prevent unwanted injuries. Avoid shrugging your shoulders or arching your back, as these actions can lead to incomplete muscle engagement and strain. Instead, focus on maintaining a neutral position and engaging your core muscles to activate your biceps effectively.

Exercise 1: Bicep Curls

The first exercise is Bicep curls. This is a cornerstone exercise for building bicep growth. By flexing the elbow against resistance with dumbbells or barbells, you’ll stimulate muscle growth while enhancing both strength and endurance in your arms. Follow these steps for optimal execution:

  • Stand tall with feet shoulder-width apart and shoulders relaxed.
  • Hold dumbbells with palms facing forward, arms extended by your sides, and elbows close to your body.
  • Engage your core muscles, then slowly bend your elbows, lifting the dumbbells toward your shoulders.
  • Pause briefly at the top, squeezing your biceps, before lowering the weights back down. Aim for controlled movements throughout each repetition.

Exercise 2: Hammer Curls

The next exercise is Hammer curls. This is another excellent exercise for targeting both the biceps and the brachioradialis muscles in the forearm. This exercise promotes balanced arm development and is particularly beneficial for athletes involved in throwing sports. Follow these steps for proper form:

  • Stand with your shoulder blades pulled back and down to maintain proper alignment.
  • Hold a dumbbell in each hand with palms facing inward.
  • Curl one arm at a time, focusing on controlled movements without swinging the weights or using momentum.
  • Choose a weight that challenges you without sacrificing form, aiming for around 15 repetitions per set.

Exercise 3: Concentration Curls with Incline Bench

Now let’s move on to concentration curls with an incline bench, this provides an isolated bicep workout with a deep stretch. This setup stabilizes your back and core while ensuring proper shoulder alignment. Follow these guidelines for optimal results:

  • Sit on an incline bench with your back supported and shoulders pulled back to open up your chest.
  • Hold a dumbbell with your palm facing up, and your arm extended down.
  • Curl the dumbbell toward your shoulder in a slow and controlled manner, emphasizing muscle engagement. taking 1.5 seconds to lift the weight.
  • Lower the weight back down gradually, taking another 1.5 seconds to maintain control throughout the movement. Repeat for 10-15 reps per set, aiming for 3-4 sets in total. 

Exercise 4: Spider Curls

Next on the list are Spider curls, perform this on an incline bench to maximize bicep contraction while minimizing strain on other muscles. With your chest supported and arms relaxed, you can focus solely on targeting your biceps. Here’s how to execute this exercise effectively:

  • Adjust the incline bench to a comfortable angle and lie face down with your chest supported.
  • Curl the dumbbells toward your face, focusing on squeezing your biceps throughout the movement taking 1.5 seconds to lift the weight.
  • Maintain control as you lower the weights back down, aiming for a smooth and steady pace. Aim for 10-15 reps per set, performing 3-4 sets in total. 

Exercise 5: Finish Strong with Incline Concentration Curls

Wrap up your bicep workout with incline concentration curls to achieve a satisfying pump without risking injury. By stabilizing your shoulders and utilizing a higher incline, you can fully engage your biceps while minimizing shoulder involvement. Follow these steps to finish strong:

  • Adjust the incline bench to a higher angle and position yourself for optimal shoulder stability.
  • Curl the dumbbells toward your shoulders with controlled movements, focusing on squeezing your biceps at the top.
  • Aim for a moderate weight and perform 10-15 reps per set, focusing on quality over quantity.

Check out this video with Dr.Natty to learn more about these exercises.


This bicep workout routine offers a safe and effective approach to achieving noticeable bicep growth without risking injury. By prioritizing proper form, controlled movements, and appropriate volume, you can make significant progress in your fitness journey while minimizing the risk of setbacks.

Say goodbye to bicep pain and shoulder discomfort, and hello to stronger, healthier arms. With dedication and consistency, you can confidently pursue your fitness goals while prioritizing your well-being.

At Myokinetix, we’re committed to empowering individuals to engage in workouts with confidence and safety. Our customized workout programs are designed to promote long-term health and performance optimization while minimizing the risk of injury.

Book a call with us today to start your journey!

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