How many sets of biceps per week?

Most lifters progress on 6 to 14 hard sets a week, on top of the curling that rows already give you. FlexFit starts near the low end of your program's range and adds sets week to week.

Can you train biceps at home with one pair of dumbbells?

Yes. Dumbbell curls, hammer curls, and concentration curls all work with a single pair. FlexFit programs those when your equipment profile is dumbbells only.

Biceps Exercises

The biceps bend the elbow. A palms-up curl trains the biceps brachii, and a hammer curl (thumbs up) adds the brachialis. Arm position changes the stretch: an incline curl starts longer than a standing curl. FlexFit programs both grips across a week and swaps barbell, dumbbell, or cable versions to match the equipment you have.

How to train biceps

Curl in the 8 to 15 rep range. Keep the upper arm mostly still so the elbow does the moving, and lower the weight under control. One standing or preacher curl plus one stretch-position curl, such as an incline curl, covers the week. Leave a rep or two in reserve on most sets.

How FlexFit programs biceps

At home with dumbbells, FlexFit programs dumbbell curls, hammer curls, and incline curls. At the gym it adds barbell curls, EZ-bar curls, preacher curls, and cable curls. Weight and rep targets come from the last sets you logged for that movement.

Biceps exercises in FlexFit's library

Barbell Curl
Stand with feet hip-width apart, holding a barbell with an underhand grip at arm's length against your thighs. Keep...
Cable Curl
Stand facing a low cable pulley with feet shoulder-width apart. Grasp the straight bar or rope attachment with an...
Concentration Curl
Sit on a bench with feet wide, holding a dumbbell in one hand. Lean forward and brace the back of your working arm...
Dumbbell Curl
Stand with feet hip-width apart, holding a dumbbell in each hand with arms fully extended and palms facing forward....
EZ Bar Curl
Stand with feet shoulder-width apart, holding an EZ bar with an underhand grip at the angled portions. Let your arms...
Hammer Curl
Stand with feet hip-width apart, holding a dumbbell in each hand at your sides with palms facing your thighs (neutral...
Incline Dumbbell Curl
Set an adjustable bench to a 45-60 degree incline and sit back with your full back against the pad. Hold a dumbbell...
Preacher Curl
Sit at a preacher bench with your upper arms resting flat on the angled pad, chest against the top. Grip the barbell...

Biceps training questions

How many sets of biceps per week?: Most lifters progress on 6 to 14 hard sets a week, on top of the curling that rows already give you. FlexFit starts near the low end of your program's range and adds sets week to week.
Can you train biceps at home with one pair of dumbbells?: Yes. Dumbbell curls, hammer curls, and concentration curls all work with a single pair. FlexFit programs those when your equipment profile is dumbbells only.