Expertrain's favorite exercises for toning your biceps

Combine all of the workouts on this page to make a fantastic circuit style workout specifically for your arms. All of the exercises you see here are perfect for sculpting, toning and building your biceps.

Exercises you can do at home to strengthen your biceps

Resistance band bicep curls to work your biceps

  • Anchor your resistance band around your feet, and stand up straight with the grips in your hands
  • Keeping your feet in a shoulder-width position, place your hands by your hips, with your palms facing outwards
  • Slowly curl your left arm towards your left shoulder as far as it is comfortable, and then slowly return your arm to the starting position
  • Repeat the process with your right arm - remember to keep your arms close to your sides at all times
  • By keeping the process as slow and controlled as possible, you are working different areas of the your biceps in equal measure
  • You can choose whether to alternate your arms for one overall set, or to increase the intensity by concentrating on one arm for a whole set
  • Complete your desired number of sets

How to do bicep curls to strengthen your biceps

  • Grab yourself some weighted items such as a couple of cans of beans
  • Keeping your feet in a shoulder-width position, place your hands by your hips, with your palms facing outwards
  • Slowly curl your arms towards your shoulders as far as it is comfortable, and then slowly return your arms to the starting position
  • Remember to keep your arms close to your sides at all times
  • By keeping the process as slow and controlled as possible, you are working different areas of the your biceps in equal measure
  • You can choose whether to alternate or to increase the intensity by concentrating on one arm for a whole set
  • Complete your desired number of sets

Intermediate exercises to strengthen your biceps

How to do narrow grip lat pull down to work Biceps

  • Sit down at the lat pull down machine and grip the overhead bar with your palms facing forwards
  • Adjust the machine's knee pad to suit your height
  • The distance between your hands should be narrower than your shoulder width
  • Pull the bar down to your upper chest
  • Your torso may move backwards slightly, but should remain straight throughout the exercise
  • Hold the bar at chest height for a second or two
  • Slowly return the bar to its starting position