If you’re hitting the gym and doing endless bicep curls hoping for bigger arms, you might be asking yourself a simple question: how many bicep curls do I really need to build muscle? And more importantly, how heavy should I go?
The truth is, getting bigger, stronger biceps isn’t just about curling a dumbbell up and down a hundred times. There’s a balance of volume, intensity, rest, and progression—and understanding that can make the difference between spinning your wheels and finally seeing those sleeves stretch.
Let’s break it all down.
Biceps 101: What You’re Really Training
First, let’s get a little technical (but not boring, I promise).
Your biceps brachii has two heads—long head and short head. They work together to flex your elbow and rotate your forearm. While curls are the go-to move, not all curls are created equal. Different variations hit different angles, but more on that later.
The main thing to know is: biceps respond well to volume, time under tension, and progressive overload. Meaning, the quality of your reps and how your sets are structured matters way more than just “doing a lot.”
So, How Many Bicep Curls Do You Actually Need?
The Short Answer
If your goal is muscle growth (aka hypertrophy), you should aim for:
- 12 to 20 sets per week total for biceps
- Split across 2 to 3 workouts
- 8 to 12 reps per set with good form
Now, that doesn’t mean 20 sets of just dumbbell curls. You’re likely hitting biceps with other exercises too—like rows, chin-ups, and pull-downs. If you’re already doing compound pulling movements, you can do fewer direct bicep sets.
A Sample Weekly Plan
Let’s say you train 3 days a week and you want to include direct biceps work. Here’s what it might look like:
Day 1 – Push/Pull/Legs Split (Pull Day)
- Barbell curls: 3 sets of 10
- Hammer curls: 3 sets of 12
Day 2 – Upper/Lower Split (Upper Body Day)
- Incline dumbbell curls: 3 sets of 10
- Concentration curls: 2 sets of 12
Day 3 – Arm Day
- Cable curls: 3 sets of 12
- Reverse curls: 2 sets of 15
That’s 16 sets across the week, which falls nicely within the hypertrophy range. You can adjust based on your recovery and what other pulling exercises you’re doing.
What Weight Should You Be Using?
Now here’s where a lot of people go wrong: using weight that’s either too heavy or too light.
If you’re swinging the weight, using momentum, or shortening your range of motion just to “go heavy,” your biceps aren’t doing the work. On the flip side, if you’re using super light dumbbells and cranking out 20+ reps without fatigue, that’s just cardio for your arms.
Here’s the Rule:
Choose a weight where you can perform:
- 8 to 12 clean reps
- With good form
- And feel like you could maybe do 1 or 2 more at the end of the set
That’s called training close to failure, and that’s where muscle growth happens.
If you’re new to lifting, that might be:
- 10 to 15 lb dumbbells
If you’re intermediate: - 20 to 35 lbs
Advanced lifters might curl 40+ lbs with strict form
What About Curls for Strength vs. Size?
If your goal is bigger biceps, stick to the 8–12 rep range.
If you’re chasing bicep strength, like a stronger barbell curl or improving your pull-ups, use lower reps:
- 4 to 6 reps with heavier weights
- Longer rest (90–120 seconds)
But remember, strength work usually grows the muscle too. Just don’t only train heavy all the time. Mix it up.
Don’t Forget These Curl Variations
Doing just the standard standing dumbbell curl is like eating plain chicken every meal. It works, but it gets boring fast—and you’re missing out on variety that hits your biceps from different angles.
Try mixing in:
- Incline Dumbbell Curls – Stretches the long head
- Hammer Curls – Trains the brachialis for added thickness
- Preacher Curls – Great for strict form and peak contraction
- Cable Curls – Keeps constant tension
- Concentration Curls – Mind-muscle connection gold
- EZ-Bar Curls – Easier on the wrists than straight bar curls
You don’t need to do them all every week. Just rotate a few in and out every 4–6 weeks.
Tips to Maximize Your Curl Gains
- Slow down the negative (eccentric) – Don’t drop the weight. Control it for 2–3 seconds.
- Use full range of motion – Lock out your arms at the bottom, bring your wrists near your shoulders at the top.
- Focus on the squeeze – Try pausing at the top of the rep for 1–2 seconds.
- Train with intention, not ego – Form first. Always.
- Track your progress – Keep a log of weights, reps, and how many sets. Small increases each week = long-term growth.
Rest and Recovery Matter Too
If you’re doing curls every day hoping for faster gains, here’s the truth: your muscles grow when you rest, not when you train.
Give your biceps at least 48 hours between direct workouts. And make sure your sleep, hydration, and protein intake are on point.
FAQs About Bicep Curls
How often should I train biceps?
2–3 times per week is plenty. More than that can lead to overtraining unless you’re very advanced.
Can I build biceps with just bodyweight?
To an extent, yes—chin-ups, inverted rows, and isometrics can build size, especially if you’re new. But weights offer more control and variety.
How long until I see results?
If you’re consistent with training, nutrition, and rest, you should start seeing visible changes in 4–6 weeks. Full transformations take longer, so be patient.
Should I train biceps on arm day or back day?
Either works. Many lifters hit biceps after back day since your arms are already warmed up. But a dedicated arm day lets you go all-in without fatigue.
Final Thoughts
You don’t need to curl for hours to build great arms. What you need is smart programming, the right weight, perfect form, and consistency.
Start tracking your sets. Use a weight that challenges you. Train close to failure. Eat enough protein. Rest when needed.
And keep showing up.
Because the secret to building impressive biceps isn’t just how many curls you do—it’s how intentionally you do them.
