Do curls help my rows and deadlifts?

Yes. Stronger elbow flexors support upper-back work, improve pulling strength and can help protect the elbows under heavy grip loads.

What rep ranges build biceps best?

Use multiple ranges: 6–10 for heavier curls and strength; 10–15 for primary hypertrophy; 15–20 for pump work and finishers.

My elbows hurt on curls — what should I change?

Switch to an EZ-bar or dumbbells, lower the weight, slow the eccentric, and include hammer/reverse curls. Keep shoulders still and elbows close.

Do I need a preacher bench for biceps?

It's useful but not essential. It provides strict positioning and a different angle. Use it as an accessory alongside free-weight curls.

What’s a quick biceps finisher after an upper day?

Try Cable 21s for 3 rounds with 60s rest, or a dumbbell strip-set dropping 10% each step until clean reps are no longer possible.

Why is consistency more important than intensity in fitness?

Consistency matters more because progress is cumulative. Short bursts of training often lead to burnout or long breaks, while regular attendance builds habits, maintains momentum, and creates lasting results.

How long does it take to see results from consistent training?

Noticeable results usually take several months of steady effort. While you may feel improvements in energy and strength sooner, visible change requires consistent attendance and sustained training over time.

What happens if I train on and off?

Stop-start training undermines progress. Every break means your strength, fitness, and habits regress. Repeated cycles of restarting can be demotivating and often leave people feeling like they never truly move forward.

Training Your Biceps: Stronger Pulling, Healthier Elbows and Bigger Arms

Ask most people about training their biceps and they’ll say ‘curls’.

That’s definitely a big part of it, but if you want useful arms that pull hard, protect the elbows and look the part, you need more than endless cables.

At Real World Fitness in Nottingham, we build biceps on a foundation of big pulls first, then intelligent assistance work. That’s how you get arms that help your rows, deadlifts and pull-strength and not just a temporary pump.

Real World Fitness personal training client learning a Pendlay row in the gym

Chris hitting a Pendlay row as part of the bicep and back work we do in his sessions

Why Biceps Training Matters

Pulling strength. Biceps support your grip and upper-back work on rows, pull-ups and deadlifts.
Elbow health. Balanced biceps and forearm strength helps manage tendon stress from pressing and gripping, and can help keep away things like golfers and tennis elbow.
Size and shape. Well-trained biceps (and brachialis) add the “peak” and arm thickness people actually notice.
Carry-over. Strong biceps improve athletic pulling and make using lifting straps less of a crutch.

Don’t Ignore the Big Exercises

You’ll never max out biceps size or strength with cables alone. Start with compounds that demand elbow flexion under load:

Pendlay/barbell rows
Dumbbell chest-supported rows (prone DB rows)
Supinated-grip barbell or cable rows
Weighted (or assisted if necessary, we have an assisted chin up machine here at RWF) chin-ups
Lat pulldown with your palms facing you

Assistance & Isolation Training That Actually Works

Once the big pulls are covered, add two or three of these:

Barbell or EZ-bar curls
Alternating DB curls (strict or incline)
Hammer curls
Cable curls (straight-bar or rope)
Preacher curls

Keep your form tight. Even the lighter weights involved in isolated movements can cause significant issues over time if you ignore proper form.

RWF Personal Training Client Paul learning some prone dumbbell row technique

Sample Biceps-Focused Day

(Easy to run at RWF — we have multiple benches, cables, a chest-supported row station, and a variety of bars and attachments)

Exercise	Sets × Reps	Notes
Pendlay Row	4 × 6	The idea is heavy on these – but get a technique check first!
Lat Pulldown (supinated)	4 × 8–10	No swinging around! Let your back and biceps do the work, not your bodyweight
Chest-Supported DB Row	3 × 10	Squeeze hard at the top and get the full range of motion
EZ-Bar Curl	3 × 8–10	Keep your elbows still – no swinging around!
Hammer Curl	3 × 10–12	Controlled the negatives, as you’re using a lighter weight
Cable Curl (continuous tension)	2–3 × 12–15	No shoulder sway, and keep constant tension

Rest around 2 min on the first two lifts; and 60–90s on curls.
Progress load or reps weekly on rows and EZ-bar curls.

Upper-Day Finishers (after your main pressing/pulling)

Pick one and have a go:

Cable Curl Drop Set – 12 reps, drop a plate, 10 reps, drop a plate, 8 reps, drop a plate… no long rests until your form goes south.
Cable 21s – 3 rounds: 7 bottom-half reps, 7 top-half reps, 7 full reps. Take 60s rest between sets.
Eccentric Emphasis – 3 × 8 curls with a 3-second negative; finish with a 30-second isometric hold at mid-range.

Programming Tips We Use at RWF

Train biceps 2×/week: one heavier/compound-based, one lighter/endurance range-based.
Total weekly direct work: 8–14 sets for most people, plus all the pulling you’re already doing.
Vary the grip: supinated, neutral (hammer), and occasional reverse to spare elbows.
If elbows get uncomfortable, reduce straight-bar work and use EZ-bar/DBs; slow the eccentric and try to keep your shoulders out of it (which might mean letting your ego drop the weight!)

Train Biceps at Our Nottingham Gym

No queues, no egos and no groups making you feel self-conscious. Just the right kit and coaching to get it done: multiple racks and benches, chest-supported row machine, heavy DBs, thick-handled bars, cables and preacher options at Real World Fitness, Colwick, Nottingham.

👉 Want smarter arm training? Book a quick chat or a drop-in at RWF and we’ll map your biceps work into your current programme.

👉 Book a free gym visit or chat to one of our personal trainers about building your triceps and pressing strength.

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Biceps Training FAQs

What are the best exercises for real biceps growth?
Big pulls first (rows, pulldowns, pull-ups if elbows allow), then curls: EZ-bar, DB and hammer curls cover the bases.

How often should I train biceps?
Twice weekly works for most. Aim for 8–14 direct sets plus your rowing/pulling. Add a set when recovery is solid.

Do curls actually help my rows and deadlifts?
Yes — stronger elbow flexors improve upper-back work and protect the elbow under heavy grip loads.

What rep ranges work best?
Use a mix: 6–10 on heavier curls for strength; 10–15 for meat-and-potatoes growth; 15–20 for pump/finishers.

My elbows get sore on curls — what now?
Use EZ-bar or DBs, lighten the load, slow the negative, and mix in hammer/reverse curls. Keep shoulders still.

Do I need a preacher bench?
Helpful, not essential. It adds strictness and a new angle. You’ll have access to it at RWF when you want it.

What’s a good finisher after an upper day?
Cable 21s for 3 rounds or a DB strip-set.

Can beginners train biceps twice a week?
Absolutely. Start conservative (6–8 direct sets), master form, and progress reps before you add more load.

Book a free Personal Training session today

Q: What are the best exercises for real biceps growth?

Prioritise big pulls such as rows and pulldowns (pull-ups if elbows allow), then add curls: EZ-bar, dumbbell and hammer curls to cover biceps and brachialis.

Q: How often should I train biceps?

Twice weekly suits most lifters. Aim for 8–14 direct sets plus your rowing and pulling, adding a set only when recovery is solid.

Q: Can beginners train biceps twice a week?

Yes. Begin with 6–8 direct sets, focus on clean form, then progress reps before adding load.

If you’re in Colwick, Netherfield, West Bridgford, or anywhere else in Nottingham and you’re considering personal training, now’s your chance!

Book your FREE personal training session today and turn your fitness dreams and transformation goals into an achievable reality.

Don’t just take our word for it; feel the difference in guidance, expertise, and motivation. Nottingham residents, your journey to the best version of yourself starts with just one session.