Bicep Strengthening Exercises

Written by Brett Harrop

Updated: 11 May 2022

The following bicep strengthening exercises are designed to improve the strength of the biceps muscles (figure 1). You should discuss the suitability of these bicep exercises with your physiotherapist prior to beginning them. Generally, they should only be performed provided they do not cause or increase pain.

Begin with the Basic Bicep Strengthening Exercise. Once this is too easy, progress to the Intermediate Bicep Strengthening Exercises and eventually the Advanced Bicep Exercises.

Bicep Strengthening Exercises – Basic

To begin with, the following Basic Bicep Strengthening Exercise should be performed approximately 10 times, 3 times daily. As your bicep strength improves, the exercise can be progressed by gradually increasing the repetitions and strength of contraction provided it does not cause or increase pain.

Static Biceps

Begin this bicep exercise with your elbow at your side and bent to 90 degrees, palm up as demonstrated (figure 2). Push up against your other hand tightening your biceps. Hold for 5 seconds and repeat 10 times as hard as possible without pain.

Bicep Strengthening Exercises – Intermediate

The following Intermediate Bicep Strengthening Exercises should generally be performed 1 – 3 times per week provided they do not cause or increase pain. Ideally they should not be performed on consecutive days, to allow muscle recovery. As your bicep strength improves, the exercises can be progressed by gradually increasing the repetitions, number of sets or resistance provided they do not cause or increase pain.

Resistance Band Bicep Curls

Begin this bicep strengthening exercise with a resistance band under your feet and around your hands as demonstrated (figure 3). Your back and elbows should be straight. Slowly bend your elbows against the resistance band tightening your biceps. Perform 3 sets of 10 repetitions as far as possible and comfortable without pain.

Resistance Band Bicep Curls with Extension

Begin this bicep strengthening exercise holding a resistance band with your arms slightly behind your body and your elbows straight as demonstrated (figure 4). Keeping your back straight and upper arms still, slowly bend your elbows against the resistance band tightening your biceps. Perform 3 sets of 10 repetitions as far as possible and comfortable without pain.

Kneeling Row with Resistance Band

Begin this biceps strengthening exercise in standing or kneeling with your back straight and holding a resistance band as demonstrated (figure 5). Slowly pull your arms backwards, squeezing your shoulder blades together and tightening your biceps as demonstrated. Hold for 2 seconds and perform 3 sets of 10 repetitions provided it does not cause or increase pain.

Bicep Strengthening Exercises – Advanced

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More Bicep Exercises

• View Bicep Flexibility Exercises
• View Upper Body Resistance Band Exercises
• View Upper Body Foam Roller Exercises
• View Upper Body Massage Ball Exercises
• View Arm Strengthening Exercises
• View Arm Stretches

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