Arm Exercises

Kaged Muscle's 6-Week Biceps Program: Training

These arm workouts will help you maximize your biceps mass.

Kaged Muscle's 6-Week Biceps Program: Training
Courtesy of Kaged Muscle
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For each biceps workout you’ll choose different biceps moves from our list of 13 exercises and the other variations we include. You’ll slate these moves into position based on how we’ve categorized them, choosing exercises you didn’t perform in your previous workout. On Mondays you’ll perform 15 biceps sets, but you’ll reduce volume to 12 sets on Thursdays to target growth for that body part without overtraining it.

Note that virtually every biceps move fits into at least two categories, if not three or four. We’ve emphasized each move’s greatest benefits based on the workouts and categories we’ve established.

Here’s more about each category, with a tip for each:

Mass-builder exercises

These moves use heavy weights to stimulate maximal growth. They’re the best choice for your first exercise on both Mondays and Thursdays. You don’t need to make this very complicated. Choose a mass builder from our list for your first biceps exercise every workout. You can use these moves frequently.

EXAMPLES: Standing barbell curls, standing EZ-bar curls, standing alternating biceps curls

*Tip: Choose weights that allow you to perform virtually all reps without cheating, particularly for the first 2–3 weeks of your program. Emphasize using effort from your biceps rather than choosing heavy weights that force you to cheat or quit before performing all sets and reps.

Shoulder positioner exercises

Many biceps exercises require that you keep your upper arms at your sides, but it’s also important to include other shoulder angles to encourage different stresses on your biceps to maximize growth. Some of these moves require that you position your elbows behind your shoulder, while others require that you place them in front.

EXAMPLES: EZ-bar preacher curls, incline bench dumbbell curls, machine preacher curls.

*Tip: Perform a move from this category in every workout to target your biceps from different angles. While performing these moves, emphasize the stretch and contraction in the places in your biceps that feel different from other biceps exercises.

Unilateral exercises

These moves require that you move your arms independently, whether in alternating fashion or at the same time. The benefit of these moves is that your stronger arm cannot help your weaker one. You should include a unilateral biceps exercise in nearly every workout.

EXAMPLES: Dumbbell hammer curls, one-arm dumbbell preacher curls, concentration dumbbell curls

*Tip: Focus on your working arm during each rep, emphasizing the element of your biceps growth you need most. While you can alternate arms, it’s also good to include moves where you perform all reps for one arm before the other as a variation.

Cable exercises

Cables provide constant tension, an advantage when trying to increase biceps detail and mass. You should include a cable move in nearly every biceps workout.

EXAMPLES: Low cable curls, overhead biceps cable curls, one-arm cable curls

*Tip: Weight is less important than the contraction and stretch in each rep for cable moves for biceps; choose weights that allow for this, particularly emphasizing the stretch. It’s easy to overlook the negative of the rep, allowing the weight to return to the starting position without using biceps control.

Detail exercises

These exercises help you perfect your biceps, whether that’s building the brachialis or emphasizing your biceps peak or split.

EXAMPLES: Hammer curls, overhead biceps cable curls, dumbbell concentration curls

*Tip: Emphasize the detail you’re trying to bring out for each of these moves, whether that’s the split at the top of the biceps or separation and detail along your inner or outer biceps. Use a mirror and your mind-muscle connection for guidance.

Outer/inner biceps exercises

We’ve paired these together because developing the inner and outer sides of your biceps is as much about hand position as exercise selection. When you want to develop the outer sides of your biceps, you should choose a narrow grip; when you want to develop the inner sides of your biceps you should opt for a wider grip.

INNER EXAMPLES: Standing barbell curl (shoulder-width or wider grip), low cable curls (straight bar with shoulder-width or wider grip), standing alternating dumbbell curls (with a twist to the outside)

OUTER EXAMPLES: Standing EZ-bar curls, machine preacher curls, EZ-bar preacher curls (narrow grip)

*Tip: Emphasize the contraction of the inner or outer portion of your biceps, depending on which is the target for that particular exercise.

See how to construct your two weekly bicep workouts on the next page.

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