Are 4 exercises enough for biceps?

Author: Wellington Jacobi  |  Last update: Saturday, August 2, 2025

If you are doing a dumbbell arm workout at an advanced level, especially for an experienced lifter, doing 3-4 different bicep exercises should be adequate for muscle growth.

Is 4 bicep exercises too much?

Within a training session, we recommend including between 1 and 3 different biceps exercises, but no more than that in most cases, as doing more than 3 biceps movements in one session is likely just a needless burning of potential exercise variations you can save for later mesocycles.

Is 4 bicep exercises a week enough?

If you train three non-consecutive days in a week, you can perform 3-4 bicep workouts with at least 5 sets or a maximum number of sets you can perform easily; however, if you train five days each week, it is best to reduce the number of sets down to two.

Is 4 exercises enough to Build muscle?

Yes, four exercises can be enough for a workout, especially if they're well-chosen to target different muscle groups. For a balanced session, include compound movements (eg, squats, deadlifts, push-ups) that engage multiple muscles.

Can I do 5 exercises for biceps?

1. Double Bicep Curl: This classic bicep exercise is one of the best ways to target the biceps muscles and build strength. Stand with both hands extended beside you with a dumbbell in both hands with an underhand grip, flex both arms and bring the dumbbells to shoulder height and contract the bicep muscle.

The #1 Workout That BLEW UP My Arms (4 Exercises)

Should I do 3 or 4 bicep exercises?

Yes, you need to do more than 1 bicep exercise on arm day in order to achieve muscle activation in the biceps. A few sets of conventional dumbbell curls aren't enough for training biceps. Your arm routines should include 3-5 exercises for biceps.

Does 5x5 build biceps?

Stronglifts 5×5 is high volume for your shoulders, triceps and legs. It's medium volume for your chest, back and biceps.

Is 4 quad exercises too much?

Within a single week (microcycle) of training, we recommend between 2 and 5 different quad exercises. For example, if you train quads 3x a week, you can do a heavy barbell squat on one day, a lighter barbell squat on the next day, and a leg press version on the last day for 2 total exercises in the week.

Is 2 exercises enough for biceps?

Is 2 bicep exercises enough? Two basic bicep exercises is really not enough for training biceps and achieving serious arm growth. You should incorporate 3-4 different variations of the curl into your dumbbell biceps workout.

What are the big 4 exercises?

Though there are thousands of different exercises we could do in the gym, barbell training comprises just four exercises, the so-called “Big Lifts.” These compound movements — the squat, press, deadlift, and bench press — should make up 90% of any athlete's strength program, regardless of their level of advancement.

Is 4 exercises enough for arm day?

Yes, five exercises are enough for arms. Experts recommend 15 to 25 sets total for your workout. Each exercise should consist of 2 to 3 sets with 8 to 12 repetitions. So if you do 3 sets per exercise, you should aim to include approximately 5 to 8 different exercises in your workout session.

Can you overtrain biceps?

The biceps are a secondary muscle in compound exercises like underhand grip rows or chin-ups, therefore they are still working. As a secondary muscle in a compound lift, the biceps encounter even more volume and muscle breakdown than during a biceps curl. Avoid overtraining the biceps after an entire workout.

Should biceps be heavy or light?

Because the bicep muscles are proportionately small, at least in relation to your chest and back, you should always use a weight that allows you to flex and release with isolation (meaning that no other muscle is involved), but heavy enough to cause fatigue at the end of the set.

Why won't my biceps grow?

There are two main training errors people make that keep their biceps from growing. These are overtraining the biceps (often unintentionally) and a lack of variation in training techniques. Adding additional biceps focused workouts and trying multiple biceps exercises doesn't work.

How to get thicker biceps?

The best exercise for growing the bicep muscle is any variation of the curl. Curls are best done using a barbell and weights or a set of dumbbells. If you're training in the gym, sitting at a bench or using the preacher curl machine can help to further concentrate tension on the bicep muscle, leading to bigger gains.

Is 2 finger gap biceps good?

In this muscle contraction, as you're flexing the elbow, you can measure your bicep gap. If you can fit more than 2 fingers in the gap between your bicep and your elbow, you may have short biceps! Although some find a short biceps brachii muscle less attractive, there are pros and cons to all bicep types.

Do pushups work the biceps?

Do Push Ups Work Biceps? Whilst the biceps help to stabilize the shoulder and elbow joints during the lowering phase of a push up, they don't directly work the biceps. If your goal is to build your biceps, you'd be better off focusing on bicep isolation exercises such as bicep curls, hammer curls, or chin ups.

How to get massive forearms?

Our best exercises to include in forearm workouts include:
  1. Wrist flexion/extension: Wrist curls.
  2. Elbow flexion/extension: Reverse grip cable curl & Zottman curl.
  3. Grip strengthening: Farmer's carry & Plate pinch.

Is 4 exercises per workout too little?

Three to four exercises per workout is typically a sensible goal, but for those just getting into fitness for the first time, two exercises is a great start. Similarly, most avid athletes can handle more.

Is 3 sets of 10 enough to build muscle?

This holds that regardless of whether you're trying to build muscle, strength, power, or endurance, performing three sets of 10 reps per exercise is a good place to start. The scheme mostly works, especially if you're just starting out with strength training—because everything works in the beginning.

How do you target all 4 quad muscles?

The four quad muscles span the front and side of your thighs, and connects to both the knee and hip joint. If you want to target all four quad muscles in one exercise, opt for exercises with involve both the knee extension and hip flexion - such as squats, leg press, split squats, and lunges.

Will high reps build biceps?

Additionally, you should make sure that you're eating a healthy, well-balanced diet in order to ensure that your body has the nutrients it needs to properly recover and grow. High rep training is a great way to build bigger biceps.

What size biceps do body builders have?

Professional male bodybuilders have average bicep sizes ranging from 20–24 inches, and female bodybuilders' average bicep ranges from 15–18 inches.

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