This Simple Biceps Workout Is All About Building Foundational Strength

Picture this: you just got home from the grocery store and you’ve got ten bags full of goodies. There is no way you’re taking multiple trips to get everything inside. Luckily you don’t have to, because you’ve been working out — and specifically targeting those biceps. So you load your arms, flex your muscles, and carry it all in at once. Sounds convenient, right?

Your biceps are the large muscles that run down the front of your upper arm between the shoulder and the elbow. “Biceps are responsible for flexion and extension of the elbow. So functionally, think of everything that you do that requires bending your elbow — from things like carrying all the groceries from the car in one trip to bringing your coffee to your mouth for the first sip in the morning,” says Megan Cloe, Group X instructor and trainer at Bay Club El Segundo and; Bay Club Santa Monica.

“Training biceps could help reduce the risk of injury to the elbow joint and potentially help prevent things like tendonitis in the wrist, elbow, and shoulder,” Cloe says. If you’re not sure where to start though, we’ve got you covered. While the first move that might come to your mind to train your biceps is a biceps curl, there are plenty of exercises that involve the biceps as a secondary muscle group. “The great thing about biceps, is that even if you don’t love biceps curls, you can train biceps in many other compound exercises, like chest presses or push-ups,” Cloe says.

Ahead, she put together a simple biceps workout to help you build up your strength. Try these moves together as a full upper body workout, or add them to your current routine to train your biceps on your next arm day.

Simple Biceps Building Workout

Equipment needed: One pair of light to medium dumbbells (five to 10 pounds). We’re loving the PS Neoprene Dumbbells ($7), available in three, five, eight, or ten-pounds. If you have any injuries affecting grip strength, you may want to try a pair of PS Wrist Weights ($30), available at two pounds each. Make sure to choose a weight appropriate for your fitness level. You may also want a yoga mat like this one to perform your pushups.

Biceps Curl: 10 reps

Triceps Push-up: 10 reps

Single-Arm Row: 10 reps

Dumbbell Bench Press: 10 reps

Triceps Kickback: 10 reps

Hammer Curl:10 reps