Biceps are a relatively small muscle group, and unlike larger muscles, they receive significant stimulation indirectly during compound back and pulling exercises, such as rows and pull-ups. This secondary work means that the muscle is already pre-fatigued before any dedicated arm work begins. Finding the correct balance is important, as the goal is to provide sufficient stimulus for growth without crossing the line into overtraining or impeding recovery.
Understanding Training Volume
Overall training volume represents the total amount of work done. Volume is more accurately measured by the number of hard, effective sets performed for a given muscle group. A “set” is a group of repetitions (reps) performed consecutively, and “intensity” refers to how close to muscle failure those reps are taken. Training frequency, or how often you train the biceps per week, is another factor that dictates how much work you can do in a single session.
To maximize muscle growth, a lifter must perform volume between two thresholds: Minimum Effective Volume (MEV) and Maximum Recoverable Volume (MRV). MEV is the lowest amount of work required to stimulate any measurable growth, while MRV is the maximum volume from which a person can adequately recover before performance declines. Since the bicep muscle growth stimulus may last for only 24 to 48 hours, training the muscle two or three times a week is often more efficient than a single, high-volume session.
Optimal Number of Bicep Exercises
The specific number of bicep exercises you should do in a single workout depends directly on your experience level and total weekly set volume. For most lifters, including between one and three distinct bicep exercises per session is the most practical and productive approach. Performing more than three exercises in one workout often leads to diminishing returns and is rarely necessary for optimal growth. This prevents the accumulation of “junk volume”—sets performed when the muscle is too fatigued to provide a meaningful growth stimulus.
A beginner (less than a year of consistent training) requires very little direct arm work initially. They should aim for a total weekly volume of 6 to 9 effective sets, which can often be achieved with just one exercise per workout for 2 to 4 sets. This low-volume approach is sufficient because the central nervous system and muscles are highly sensitive to new training stimuli, and compound pulling movements already provide a strong foundation.
Intermediate and advanced lifters, who require higher stimulus, can aim for a total weekly volume between 9 and 20 sets, which is best split across two or three weekly sessions. This higher volume translates to performing 2 to 3 exercises per session, with a total of 6 to 9 sets per workout. The total set count should generally not exceed 12 sets in a single session.
Choosing the Right Bicep Movements
The quality of exercise selection is as important as the quantity. The biceps brachii includes the long head and the short head, and effective training should aim to target both, along with the underlying brachialis and brachioradialis muscles. Varying the arm and grip position helps ensure comprehensive development.
Targeting the Long Head
To target the long head, which contributes to the peak of the muscle, movements that place the shoulder into extension or the arm behind the body are effective. The Incline Dumbbell Curl is an excellent choice for this, as the arm position puts the long head in a stretched position.
Targeting the Short Head
The short head, which contributes to the muscle’s overall thickness and width, is emphasized when the arm is positioned in front of the body, such as with a Preacher Curl or Concentration Curl. These movements minimize momentum and allow for a stronger peak contraction, which is important for fully activating the short head.
Targeting the Brachialis and Brachioradialis
To develop the brachialis and brachioradialis, which sit beneath the biceps and contribute significantly to overall arm size and thickness, Hammer Curls are highly recommended. This exercise uses a neutral grip (palms facing each other) and involves less direct bicep activation, instead shifting the load to these deeper forearm flexors.