May 8, 2026, 7:46 am | Read time: 5 minutes
Strong and defined arms are not only eye-catching but also offer several advantages in everyday life. With more strength, we can, for example, lift heavy objects or pull loads more effectively. While one exercise alone isn’t enough to fully challenge and define a muscle, many might still wonder how often they should incorporate a classic like bicep curls into their arm workout to achieve visible results. FITBOOK author Tony Poland asked personal trainer Markus Bremen and learned how many training days are ideal for bicep curls and the number of sets and repetitions he recommends. Plus: Other exercises and measures necessary to achieve muscular upper arms.
To avoid raising false expectations, we emphasize: Bicep curls alone won’t build sustainable muscle in the upper arms, at least not in any reasonably short period. Simply put, you’d have to curl forever. However, if this exercise is a must, you should definitely incorporate different types of curls into your training to truly stimulate and engage all areas of the muscle. These can include barbell curls, Scott curls, dumbbell curls, or hammer curls.
8 to 12 Bicep Curls per Set
“You should definitely do something two to three days a week, divided into up to 20 sets,” recommends Markus Bremen. Bicep curls should not be the focus, at least not exclusively! The expert initially recommends other basic exercises. “I would generally start with heavier exercises like pull-ups, lat pulldowns, bent-over rows, or barbell rows. While the focus is on the back, the biceps are always involved,” says the expert. “As an isolation exercise, you can then end the training with isolated bicep curls.” With a repetition count of about eight to twelve per set, you can’t go wrong. But this number is just a small part; even more important is variety.
2 to 3 Days, Total of 20 Sets
By the way, more than the recommended two to three days and a total of 20 sets are ultimately pointless. “It doesn’t bring any more benefits because the structure becomes fatigued or overloaded. And then the training doesn’t really have much sense or effect anymore,” explains the expert. So, more bicep exercises do not lead to better or faster results!
Basic Exercises as the “Foundation,” Curl as the “Icing”
There are several reasons not to focus solely on bicep curls. The bicep muscle alone isn’t large enough to ensure muscular upper arms. The triceps are significantly larger and must also be trained accordingly. Additionally, the aforementioned compound exercises ensure that you set many more muscle stimuli and thus become stronger. “It’s simply a relatively small muscle, and the basic exercises contribute more to muscle growth. The hormone release is just different, and the muscle is much more stimulated to grow than with an isolated bicep curl,” summarizes Markus Bremen. “Ultimately, these heavier basic exercises are the foundation, and the curl is the icing.”
Three Guidelines for Bicep Training
Overall, it’s advisable to follow three guidelines for the various curl exercises to properly train the biceps.
Maximum Effort
First, you should exert maximum effort, such as with barbell curls. The last repetitions should only be cleanly executable with the greatest possible effort.
Vary Arm Angle
With cable curls, however, you can change the arm angle from time to time. This challenges the biceps with a different “force curve,” shifting the hardest point of the curl movement from the middle to the beginning or end of the movement.
Strengthen Arm Flexor
Additionally, as a third point, the arm flexor, or M. brachialis, comes more into focus. This is important for the overall circumference of the upper arm and especially for elbow flexion. You best promote it by changing the angle of your wrist. Perfect exercises for this are hammer curls or reverse curls.1
So, maximum effort, a varied arm angle, and strengthening or building the arm flexor (M. brachialis) are important. “You can account for this with the different curl techniques,” emphasizes Markus Bremen. “You should train as diversely as possible. Because this progression or variety is also a very important component to generate or continue muscle growth,” he stresses. Aside from the classic bicep curl in a supinated position (i.e., with an underhand grip), he advises other grip types like straight or pronated. “You also have to incorporate holding phases or holding phases at different angles. That’s very important,” the fitness coach explains.
Expert Recommends This Number of Bicep Curls for Muscular Arms
Bench press – better on the machine, with free weights, or with a barbell?
When Upper Arms Become More Defined
If you stick to the regular training program with rest periods and correct execution and also focus on a protein-rich and balanced diet, the upper arms will start to grow. The feeling that they are swollen or pumped after each session doesn’t mean much. This “pump,” which occurs partly due to increased blood flow during training, is only short-lived and usually subsides after about half an hour. “But to really train yourself into a different clothing size, you need time. And that’s about one and a half to two months,” Markus Bremen provides a realistic timeframe. Then you’ll definitely see progress in muscle growth.
Why the Triceps Are Important and How to Train Them
For complete upper arm growth, a well-developed triceps, which makes up about two-thirds of the total volume, is also essential. Triceps training could be added to the standalone bicep isolation or simply as isolation training on a completely different day. The rule is: “Everything that involves rowing and pulling is biceps. And everything that involves pushing focuses more on the triceps. Then the heavier exercises would be, for example, bench presses or push-ups,” concludes Markus Bremen.