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Bicep Exercises: Stretches and Routines To Strengthen Your Biceps

Jason Hughes
Published by Jason Hughes
Fact checked by Markus Oliver, BHSc FACT CHECKED
Last updated: May 6, 2022

Strengthening your biceps and building upper arm strength is an essential part of building a well-rounded physique. By working all of your muscle groups and incorporating cross-training into your workout routines, you’ll be much more likely to see rapid results from your training. In this guide, we’re going to cover bicep exercises in detail, exploring the stretches and workout routines you can do to strengthen your biceps. You’ll learn about the best bicep stretches you can do, band bicep exercises, bicep peak exercises, and ways you can avoid bicep exercise injuries. We’ll also discuss chest and bicep workouts, and address commonly asked questions about working out our biceps. Let’s get going!

The Best Bicep Stretches

Incorporating bicep stretches into your workout routines is a great way to complement your existing upper-body workouts. By doing bicep stretches, you’ll be simultaneously building up your range of motion and increasing your flexibility.

Seated bicep stretches

Performing seated bicep stretches can be one of the most effective ways to stretch your bicep muscles.
To do a seated bicep stretch, sit down with your feet flat on the floor and your knees bent. Place your hands on the floor behind your back and face all of your fingers away from your body. Slowly scoot your buttocks forward and move toward your feet, all while keeping your hands still.
Hold this motion for anywhere up to 30 seconds to complete one repetition.

Standing bicep stretches

Standing bicep stretches can be done to stretch your shoulders, chest, and bicep muscles in one simple motion.
To do a standing bicep stretch, interlace your hands together at the base of your spine, behind your back. Straighten your arms and then turn your palms down towards the ground.
After your arms are in position, raise your arms as high as you can behind your back, while still interlaced. Try to hold this position for up to 1 minute to complete a repetition.

Wall bicep stretches

Wall bicep stretches are a great way to use a supporting wall to stretch your chest, shoulder muscles, and arms. Depending on how high or how low you place your hand on the wall, the intensity of your stretch will be affected.
To perform a wall bicep stretch, press your palm against a sturdy object or wall, and then slowly turn your body away from the wall. Hold this position for up to 30 seconds to perform a repetition.

Band Bicep Exercises

Resistance bands are an excellent way to work out your biceps, even if you don’t have any dumbbells or weights on hand. By performing band exercises, you’ll be isolating your bicep muscles and working them more effectively than a “compound” muscle movement would.

Resistance Band Bicep Curls

Doing bicep curls with a resistance band is one of the best ways to strengthen your biceps, especially since resistance bands weigh next to nothing and can easily be taken on the go.
To do a resistance band curl, secure the band on the ground or under your feet, and then pull up with both arms in a curling motion. You should feel your biceps engage as you do more and more repetitions.

Resistance Band Concentration Bicep Curl

To perform a resistance band concentration bicep curl, tie your resistance band to a secure object somewhere closer to the ground.
Begin the concentration curl by kneeling down, placing your elbow on your knee, and then using that same arm to pull back the resistance band in a curling motion. Alternate both arms in order to complete a set.

Bicep Peak Exercises

If you’ve ever wanted to grow the peak of your bicep to make it more visible and pronounced, one of the best ways to do so is to perform a series of bicep peak exercises specifically designed to work your center bicep.

Spider Curls

Spider curls are a great way to build your bicep’s peak. To do this exercise, pick up a curling bar of your desired weight, and head over to a curling station or curling bench, as it’ll be required for this exercise to be done properly.

Lower the curling bar down the opposite side of the curling bench (the steeper side you usually stand on), and then curl your arms up as you usually would. This action forces you to fight gravity, which further works your biceps.

High Cable Curls

High cable curls can be done using a cable machine or by attaching cables or resistance bands directly to each side of your body.
To perform a high cable curl, ensure the cables are at about the same height as your head and then pull the cables in evenly in a sideways curling motion.

Bicep Exercise Injuries

If you’re a beginner, accidentally get injured while doing bicep exercises, or simply had a piece of equipment malfunction on you resulting in an injury, there are several exercises you can do to help rejuvenate and restore your biceps back to normal.

Exercises For Bicep Injuries

Some of the best exercises to do for bicep injuries include specific bicep tendonitis exercises as well as bicep tendon tear exercises that can be done to restore your biceps and work them while recovering from an injury or surgery.

Bicep Tendonitis Exercises

If you have bicep tendonitis, some of the best ways to relieve the pain is to perform a series of specific exercises.
You can relieve bicep tendonitis by doing bicep stretches, single shoulder flexion exercises, flexion and extension exercises, shoulder flexions with dumbbells, and dumbbell curls.

Bicep Tendon Tear Exercises

According to Tufts Medical Center, there are a series of bicep-specific exercises you can do to recover from a bicep injury or tendon tear.
These exercises include bicep curls, bicep stretches, shoulder external rotations with resistance, active elbow flexion and extension exercises, and side-lying external rotations.

Chest and Bicep Workout

In order to maximize your workout routine, it is often worth doing a workout routine that lets you work both your chest and biceps in a single session. We’re going to explore some excellent chest and bicep workout routines, and several chest bicep workouts you can do to strengthen both muscle groups.

When doing a workout routine combining both chest and biceps, you can choose to work your chest first, biceps first, or alternate between muscle groups for a more balanced workout.

Some of the workouts you can do to combine both muscle groups include:


How Can I Strengthen My Biceps?

You can strengthen your biceps by doing exercises and workout routines that specifically isolate your bicep muscles and work them with maximum efficiency. Some of the most common exercises that can be done to strengthen your biceps include dumbbell curls, dumbbell flys, resistance band curls, and weighted dips.

How Many Times Per Week Should I Workout My Biceps?

According to clinical research done regarding the frequency of training certain muscle groups in athletes, it was found that training muscle groups twice per week had the maximum effect. Within a week’s time, you should specify days on which you’ll train a specific muscle group, and stick to that schedule.

How Can I Build My Biceps Without Equipment?

You can build your bicep muscles without equipment by utilizing bodyweight exercises to isolate your biceps. Working your biceps with some weight is always ideal, so you can begin by using a simple water jug or another weighted item in order to perform your curls. Alternatively, you can use a towel to do towel bicep curls, where you slip a towel through a bag or backpack, hold each end of the towel with your arms, and curl the bag/backpack upward.

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