The arms workout that hits both heads of the biceps | Men's Health Magazine Australia

The Arms Workout That Hits Both Heads Of The Biceps

Sure, the triceps is the bigger muscle in your upper arm, but prominent biceps remain the most sought-after symbol of strength among weight trainers. Getting your biceps to pop means hitting them smart and hard with a range of moves targeting the two (converging) heads of the muscle.

If that sounds complicated, don’t worry. We’ve got you covered from every angle with this killer workout that uses the proven principle of cumulative fatigue to set in train head-turning growth. Get to it!

RELATED: what you should be doing between sets to maximise gains



Do five sets of 12 reps for each move (or to failure with the narrow-grip chins), with no rest between exercises. Take a 45-second breather at the end of each tri-set.


Do four sets of 15 reps for each move, again with a 45-second rest after each tri-set.

– Tack this workout on to the end of your back session or do it on its own. For the fastest results, do it twice a week, resting for at least two days between sessions.

– Avoid both swinging the weights when curling as well as pausing at the top and bottom of the movements. Go for the burn via a controlled, rhythmical tempo. If that feels impossible then you need to drop the weight.

RELATED: hitting the iron at this time will help you build more muscle


Getty Images



Lie on an incline bench holding a dumbbell in each hand, palms facing out, arms hanging but tensed at your sides. Keeping your elbows tight to your sides, curl the weights simultaneously up to your armpits.


Stand tall holding a dumbbell in each hand, palms facing each other, arms hanging but tensed at your sides. Keeping your elbows in tight, curl the weights simultaneously up to your shoulders.


Grab a chin bar with your hands about 15 centimetres apart, palms facing you. From a dead hang, pull yourself up until your chin clears the bar, feeling the effort primarily in your biceps rather than your lats. 



Standing tall, hold a barbell with a shoulder-width grip, palms facing out, with the barbell hanging at thigh height. Keeping your elbows tucked snugly into your sides, curl the bar up to your upper chest, squeezing your biceps throughout the movement.


Set up as for a barbell curl, then brace your core, bend slightly at the knees and tilt forward at the waist, keeping your back flat. From an arms-extended position, row the bar up to your waist.


Sitting on a bench, grab a dumbbell, lean forward and rest your elbow on your inner thigh just above the knee. Curl the weight up to your shoulder, squeezing your biceps throughout the movement. Repeat with other arm.

By Mens Health Staff

More From

Finding balance: how yoga can help you defy ageing

Finding balance: how yoga can help you defy ageing

Step into the world of wellness with Manoj Dias, your aficionado and fearless trend-chaser. In this column, we're delving deep into the hottest and obscure wellness trends and having candid conversations with pop culture icons. Our mission? Demystify wellness and bring it down to earth for all. First up, Dias recalls his first yoga class and reveals how the ancient practice can help fortify your mind and body as you age.

Isaac Humphries is unshackled

Isaac Humphries is unshackled

After coming out in November 2022, the Adelaide 36ers centre remains the only openly gay professional basketball player in the world. With the NBL's Champion Pride Round underway, Humphries reflects on his journey and the reasons why he’s playing the best basketball of his career.