The 35 Best Biceps & Biceps Exercises In History

Jay Cutler

“I have always been a volume trainer.” – Jay Cutler

Jay Cutler Bicep Workout
Exercise	Sets	Reps
Barbell Curls	5	15
Single Arm Dumbbell Curl	3	12
Single Arm Preacher Curl	3	10
Hammer Curl	2	12-15

Kevin Levrone

“For the preacher curls, this exercise is done with an EZ Curl bar, you can either do a close grip or wide. If you don’t have an EZ Curl bar, use a small straight bar.” – Kevin Levrone

Kevin Levrone Bicep Workout
Exercise	Sets	Reps
Barbell Curls	4	8
Alternating Dumbbell Curls	4	8
Preacher Curls	4	8
One Arm Dumbbell Curls	4	8

Dexter Jackson

“I find that posing improves the shape and hardness of my arms. Before a contest, all the posing practice I do improves my arms day by day. Try flexing your arms after each set to push more blood into your muscles.” – Dexter Jackson

Dexter Jackson Bicep Workout
Exercise	Sets	Reps
Standing Barbell Curl	4	6-10
EZ Bar Preacher Curl	4	8-10
Seated Dumbbell Curl	4	8-10

Manfred Hoerbel

“You cannot plan on having something incredibly big because you never know how your genetics will work. So, when I started first I had no idea how far I could go in the sport at all. And that I had such big arms in our sport was actually a disadvantage. So, I never planned to have them that big, however I sooner or later realized that having the biggest arms in the world is a great marketing tool.” – Manfred Hoerbel

Manfred Hoerbel Bicep Workout
Exercise	Sets	Reps
Seated Incline Dumbbell Curls	2	5-10
Thumbs Up Rope Curls	2	8-12
EZ Bar Curls	2	5-8

Sergio Oliva

“You see in the magazines this guy has got a 21 (inch arm), this guy has got a 22 and this one has a 19-and-a-half. When they went to Florida, and everyone went to Florida, the only one who came close to me was Arnold and his was only 19. My arms were so big that they were bigger than my head. I was the only one, cold.” – Sergio Oliva

Sergio Oliva Bicep & Tricep Workout
Exercise	Sets	Reps
Superset: Barbell Curls and Standing French Press	2	6, 8
Superset: Cambered Bar Preacher Curl and Cable Push Downs	2	6, 8
Superset: Dumbbell Preacher Curls and Cable Kickbacks	2	6, 8

Vince Taylor

“Most people try to say I use high repetitions. That is not true. I need a weight that will allow me to feel the contraction of the muscle. As corny as it may sound, I need to feel the muscle working.” – Vince Taylor

Vince Taylor Bicep Workout
Exercise	Sets	Reps
Barbell Curls	5	6-12
Seated Dumbbell Curls	5	10-12
Hammer Curls	5	10-12

Kal Szkalak

“The mind-to-muscle connection is the key to great arms. More than any other bodypart, you can easily watch your biceps moving with each rep, and with a simple hinge joint, you can focus on getting a maximum stretch and contraction. Make the reps harder, not easier.” – Kal Szkalak

Kal Szkalak Bicep Workout
Exercise	Sets	Reps
Incline Dumbbell Curls	5	8-10
Barbell Preacher Curls	5	8
Machine Curls	5	12
Cable Concentration Curls	5	12
Reverse Curls	5	12

Flex Wheeler

“The biceps are relatively small muscles, and it shouldn’t take much work to exhaust them if you’re training them hard. I do no more than 10 sets once per week, but if I push every set to failure, that’s the perfect amount to keep my arms consistently growing without vertraining.” – Flex Wheeler

Flex Wheeler Bicep Workout
Exercise	Sets	Reps
EZ Bar Curls	3	10
Single Arm Preacher Curls	3	10
Concentration Curls	3	10

Bill Pearl

“If I wanted to get my arms as big as I could possibly get them, I would probably do around 20 sets of 4 exercises and 5 sets each for the triceps and 20 sets for the biceps per workout 3 times a week. That would be around 60 sets of triceps and 60 sets of biceps work per week. I would keep the reps between 6 and 8 and I would do all basic movements where I’d handle as heavy a weight as possible. I’d consume nutritious food that had calories in and just flat out eat!” – Bill Pearl

Bill Pearl Bicep Workout
Exercise	Sets	Reps
Seated Dumbbell Curl	4	8-10
Barbell Curls	4	8-10

Bertil Fox

“Anyone who neglects brachialis development automatically limits the height and ultimate mass of his biceps, because a well-developed brachialis will push the biceps upward and away from the humerus and give the biceps more apparent height and mass.” – Bertil Fox

Bertil Fox Bicep Workout
Exercise	Sets	Reps
EZ Bar Curls	6	6-8
Incline Dumbbell Curls	6	6-8
Dumbbell Concentration Curls	6	6-8
Barbell Preacher Curls	6	6-8
One Arm Cable Curls	6	6-8