Guys love working biceps and for good reason; biceps are one of the showpiece muscles. A well-rounded bicep is a symbol of hard work, dedication, and masculinity. Who doesn’t want to create a set of shirt-stretching arms with powerful biceps that attract attention?
So how do you get them? The answer is to combine a lot of effort, a good diet, and of course you need to use the top bicep workouts.
There are a lot of good ones out there to choose from. Over the years plenty of people have built amazing arms, but when it comes to biceps a few in particular stand out. It is from them that we will take the top bicep workouts.
The Top 3 Biceps Builders
These routines were used by men who have been acknowledged as having some of the best arms of all-time.
Arnold was known for mixing heavy and light days when he was building size in his youth. He would do one day of 20 sets using 5 reps and then the next workout do 10 sets of 20 reps.
- Barbell Curls – 6 sets of 6 to 10 reps
- Seated Dumbbell Curls (twisting the wrist) – 6 sets of 6 to 10 reps
- Dumbbell Concentration Curls – 6 sets of 6 to 10 reps
Larry Scott’s Routine:
The two-time winner of the first ever Mr. Olympia contests had thick, full biceps with an incredible rounded shape built using this routine. Obviously he loved the preacher bench.
- Dumbbell Preacher Curls – 6 sets of 6 reps
- Barbell Preacher Curls – 6 sets of 6 reps
- Preacher Reverse Curls – 4 sets of 8 reps (EZ Curl Bar)
Vince had incredible biceps that got rounder and more peaked the longer he competed. He loved hammer curls for length.
- Barbell Curls – 5 sets of 6 to 12 reps
- Seated Dumbbell Curls – 5 sets of 10 to 12 reps
- Hammer Curls – 5 sets of 10 to 12 reps
Now there are plenty of very impressive arms out there with some great routines. Mike Matarazzo, Kevin Levrone, and Lou Ferrigno all come to mind and honestly their routines could easily be added into the top bicep workouts; their results certainly speak for themselves.
For now let’s look at the three we selected and note a few similarities. All three utilized primarily dumbbells over barbells. This allows more twisting of the wrist which lends towards the shape and roundness of the biceps. Also the rep ranges are all over the place from 6 to 12 with Arnold even doing 20 rep sets. That would infer that a combination of high and low reps can both work for training biceps.
The Bottom Line
There are a lot of great routines out there. These are just three of the top bicep workouts that have provided incredible results to three of the all-time great bodybuilders. Each man was well known for his sculpted and powerful arms. If you are looking for something different or something you can use to improve the current state of your guns, try one of these great routines out and follow the path of these masters.