Biceps exercises: the ultimate guide to training with proper technique, variety and Salter equipment

Strong, functional and aesthetically balanced arms depend largely on proper biceps training. Although the biceps are relatively small compared with the chest or back muscles, developing them correctly adds strength, definition and symmetry to the upper body. Biceps exercises do more than improve your appearance: they also enhance functional performance in pulling and lifting movements, as well as in sports such as swimming and cross-training.

This article provides a comprehensive guide to training the biceps effectively through proper technique, strategic programming and, of course, the support of high-quality equipment such as that offered by Salter. We will examine different types of curls, advanced techniques, common mistakes to avoid and how to make the most of equipment such as dumbbells, cable machines and multifunctional benches.

Biceps anatomy and function

The biceps brachii is a muscle composed of two heads:

• Short head: originates from the coracoid process of the scapula.
• Long head: originates from the supraglenoid tubercle of the scapula.

Both heads attach to the radius of the forearm and are primarily involved in three movements:

• Elbow flexion.
• Forearm supination.
• Shoulder flexion.

An effective workout should stimulate both heads while incorporating different ranges of motion and training angles.

Benefits of strengthening the biceps

Strengthening the biceps goes far beyond aesthetics. Although they are among the most visible muscles in the upper body, their development provides functional, preventive and performance-related benefits that affect both everyday activities and athletic performance. Here is why including biceps exercises in your routine is a smart decision.

1. Increased functional strength: Strong biceps improve your ability to lift, hold and pull objects with greater control and endurance. These movements are involved in everyday activities such as carrying shopping bags, lifting a heavy backpack or performing household tasks. In disciplines such as CrossFit, boxing or Brazilian jiu-jitsu, arm strength and pulling capacity can make a significant difference in performance.
2. Improved performance in other exercises: Well-developed biceps make it easier to perform compound upper-body exercises. They play an important role in movements such as pull-ups, barbell rows, deadlifts and bench presses, where they act as stabilising or assisting muscles. Improving their strength reduces premature arm fatigue and helps optimise the technique of the main exercise.
3. Aesthetics and body symmetry: Balanced biceps development contributes to a more harmonious upper-body appearance. It is not only about muscle size, but also about achieving balance between the different muscles of the arm, including the triceps, deltoids and forearms. This improves overall appearance, whether your goal is an athletic physique or a more muscular build.
4. Injury prevention: Strong biceps provide active support for the elbow and shoulder joints, particularly during pulling movements or repetitive impacts. This can reduce the risk of injuries such as tendinitis, muscle tears or joint overload, which are common among people who practise demanding arm-based sports or regularly lift heavy loads without sufficient muscular strength.

Classic biceps exercises

• Straight-bar or EZ-bar curl: activates both heads of the biceps while allowing heavier loads. Use Salter bars with rubber-coated or cast-iron weight plates.
• Alternating dumbbell curl: allows each arm to be isolated through a greater range of motion. Ideal when performed with Salter benches.
• Hammer curl: emphasises the brachialis and brachioradialis, helping to increase arm thickness.
• Concentration curl: provides maximum isolation with the elbow supported against the thigh.

Machine and cable exercises

• Scott bench curl (preacher curl): promotes strict technique and reduces the use of momentum.
• Low-cable curl: provides constant resistance and a variety of grip options. Compatible with Salter Inspire FT1 and FT2 functional trainers.
• Incline bench curl: provides an intense stretch of the long head and maintains tension from the start of the movement.

Advanced exercises and intensity techniques

• 21s: 7 repetitions through the lower half of the movement + 7 through the upper half + 7 full repetitions.
• Drop sets: once you reach muscle failure, reduce the weight and continue performing repetitions.
• Supersets: perform two exercises consecutively without rest, such as barbell curls followed by hammer curls.
• Controlled tempo (3-0-3): lower the weight for 3 seconds, pause for 0 seconds and raise it for 3 seconds.

Biceps workout with Salter equipment — intermediate level

Frequency: twice per week (Monday and Thursday)

Day 1:

• Straight-bar curl – 4x10
• Scott bench curl – 3x12
• Dumbbell hammer curl – 3x12
• Isometric curl hold (hold for 20 seconds) – 2 rounds

Day 2:

• Low-cable rope curl – 4x15
• EZ-bar 21s – 3 rounds
• Superset: alternating curl + concentration curl – 3x10 each

Suggested equipment:

• Salter preacher bench
• Hexagonal dumbbells
• EZ bar with weight plates
• Inspire FT2 cable machine or compact functional trainers

Recommended Salter equipment for biceps training

• Hexagonal dumbbells: from 2 kg to 40 kg
• EZ bar or straight bar: for classic curls and 21s
• INS-BCO adjustable bench: flat, incline or decline positions
• Scott bench: ideal support for performing curls with strict technique
• Inspire FT1 / FT2 cable stations: versatility and guided resistance