Easy Bicep Workouts for Men Over 40 to Build Lasting Strength

Why bicep training changes after 40

If you are searching for practical bicep workouts for men over 40, you are probably looking for two things: stronger arms you can rely on and a routine that does not wreck your elbows or shoulders. The good news is that you can still build muscle and lasting strength after 40 with smart training and a bit of patience.

Your biceps are more than a “show” muscle. The biceps brachii has two heads, long and short, that help you bend your elbow and rotate your forearm. These movements show up in everyday life whenever you lift a box, carry groceries, or pick up a child. Supporting muscles like the brachialis and brachioradialis also contribute to total arm size and strength, so a good plan will train all of them.

After 40, your joints may not love heavy barbell curls the way they once did, but you can still gain muscle by focusing on:

• Lighter weights with good control
• Slightly higher volume
• Quality technique instead of “ego lifting”
• Enough rest between workouts to recover

Adults over 40 can absolutely build strength and muscle with the right mix of strength and aerobic exercise, even if progress feels slower than it did in your twenties.

Key principles for men over 40

Before jumping into exercises, it helps to understand the basic principles that make bicep workouts for men over 40 both effective and sustainable.

Warm up to protect joints

As you age, your warm up matters more than ever. A simple routine can make your elbows and shoulders feel smoother throughout the workout. Research recommends:

• 5 to 10 minutes of light cardio such as brisk walking or cycling
• Dynamic arm circles, band pull-aparts, and gentle shoulder rotations
• 1 to 2 light warm up sets of your first bicep exercise before working sets

This wakes up your muscles, increases blood flow, and reduces the risk of nagging joint pain once the weights get heavier.

Choose volume that builds, not breaks

For hypertrophy, or muscle growth, a good target is:

• 2 to 4 bicep exercises per workout
• 3 to 4 working sets of each exercise
• 8 to 12 reps in most sets

Training your biceps 2 to 3 times per week has been shown to produce more muscle growth than hitting them only once weekly. You still need rest days in between, because your muscles repair and grow during recovery, not during the workout itself.

Avoid grinding to failure

It is tempting to push every set until you physically cannot lift again, but that strategy can backfire after 40. You create more fatigue, raise stress hormones, and stress your joints. Instead, stop each set with:

• 1 to 2 reps “in reserve”, so you could do one or two more reps if you had to

This keeps intensity high enough for growth without beating you up.

Respect your elbows

Many traditional curl and pushdown variations load the small elbow joint heavily. Men over 40 are more likely to feel irritation when pushing the weight up too fast over time. Coaches like David Jack, creator of the MA40 program, recommend lighter dumbbells and elastic bands that are easier on your joints while still building muscle.

Light does not mean easy. With the right tempo and time under tension, 15 pound dumbbells can feel surprisingly challenging.

Muscles you are actually training

Understanding which muscles you target can help you pick smarter bicep workouts for men over 40.

• Biceps brachii long head: Sits on the outer part of your upper arm and creates that “peak” when you flex.
• Biceps brachii short head: Sits closer to your chest and helps fill the inner part of your biceps.
• Brachialis: Lies underneath the biceps. When it grows, it pushes the biceps up and makes your arms look thicker.
• Brachioradialis: Runs along the forearm and assists with elbow flexion.

Different grips and angles shift emphasis among these muscles:

• Supinated, or palms up, grips focus more on the biceps brachii.
• Neutral, or hammer, grips bring the brachialis and brachioradialis into the game.
• Positions like preacher benches or high cables target the short head more, while standing curls and chin ups challenge both heads.

A balanced routine includes some of each.

Warm up: 5 to 10 minute routine

1. Gentle cardio

Pick one for 5 minutes:

• Treadmill walk at a slight incline
• Easy cycling
• Marching in place with arm swings

2. Dynamic upper body prep

Perform 10 to 15 reps of each:

• Arm circles forward and backward
• Band pull-aparts or towel pull-aparts
• Light wall pushups or incline pushups

3. Specific warm up sets

Before your first curl variation:

• 1 to 2 sets of 12 to 15 very light curls
• Focus on slow lowering and full range of motion

Now your muscles and joints are ready for work.

Core bicep exercises that are joint friendly

These exercises form the backbone of safe bicep workouts for men over 40. You do not need all of them at once, but rotating through them over time gives you well rounded strength and muscle.

Standing dumbbell curl

This is a classic, but it still works.

How to do it

1. Stand tall, feet hip width apart, dumbbells at your sides with palms facing forward.
2. Brace your core and keep your elbows close to your ribs.
3. Curl both dumbbells up, focusing on squeezing your biceps at the top.
4. Lower slowly in 2 to 3 seconds.

Why it helps

• Hits both heads of the biceps
• Simple to learn, easy to adjust the weight
• Encourages good posture if you stay upright

Suggested work: 3 sets of 10 to 12 reps, 60 seconds rest.

Strict dumbbell curl against a wall

Momentum is the enemy of muscle. Backing yourself against a wall reduces swinging.

How to do it

1. Stand with your back and head lightly against a wall, heels a few inches out.
2. Hold dumbbells with palms forward, arms fully straight.
3. Curl the weights up without letting your shoulders roll forward or your torso lean.
4. Lower with control until your arms are straight again.

Benefits

• Minimizes cheating, so the biceps do the work
• Good for men who tend to swing their torso on heavier curls

Suggested work: 3 sets of 8 to 10 reps.

Single arm hammer curl

Hammer curls emphasize the brachialis and brachioradialis, which thickens your upper arm and strengthens your forearms.

Trainer Bobby Maximus suggests single arm hammer curls for men over 40, with a neutral grip and a slight knee bend to keep the movement stable.

How to do it

1. Stand with feet shoulder width apart, knees slightly bent.
2. Hold one dumbbell at your side with your palm facing in.
3. Curl the dumbbell up while keeping your elbow by your ribs.
4. Pause briefly at the top, then lower slowly.
5. Complete all reps on one side, then switch.

Benefits

• Targets the brachialis for thicker arms
• Neutral grip can feel better on the wrists and elbows

Suggested work: 3 sets of 8 to 12 reps per arm.

Kneeling single arm curl

Kneeling takes your legs out of the equation and stops you from using body swing.

Bobby Maximus recommends the kneeling single arm curl because it forces strict form and tight grip, which increases forearm and bicep activation.

How to do it

1. Kneel on a mat with one knee down and the other foot forward, or both knees down.
2. Hold a dumbbell at your side with your palm up.
3. Curl the weight toward your shoulder, focusing on not moving your upper arm.
4. Lower with control.

Suggested work: 3 sets of 10 to 12 reps per arm.

Drag curl

Drag curls change the path of the weight, which can light up your arms in a new way.

How to do it

1. Stand tall, dumbbells in front of your thighs, palms facing you.
2. Instead of curling the weight in an arc, drag the dumbbells straight up your body by pulling your elbows back.
3. Pause when the weights reach your lower chest or waist level.
4. Lower slowly, keeping the dumbbells close to your body.

Some routines recommend holding the contraction for several seconds per rep, which makes even one minute feel intense.

Benefits

• Emphasizes the biceps in a slightly different angle
• Encourages strong contraction and time under tension

Suggested work: 2 to 3 sets of 8 to 10 reps.

Chin ups

If your shoulders and elbows tolerate them, chin ups can be an excellent compound bicep builder that also trains your back. Grip and angle influence which part of the biceps work harder.

How to do it

1. Hold a chin up bar with palms facing you, hands shoulder width apart.
2. Start from a dead hang or near dead hang.
3. Pull your chest toward the bar while driving your elbows down.
4. Lower slowly until your arms are straight again.

If full bodyweight reps are too challenging, use an assisted chin up machine or loop a band around the bar and under one knee for help.

Suggested work: 3 sets of as many quality reps as you can manage, staying 1 rep short of failure.

A simple bicep routine you can follow

You do not need complex programming. Here is a straightforward example of bicep workouts for men over 40 that you can plug into your week. Aim for two bicep focused sessions weekly, separated by at least one rest day.

Workout A: Dumbbells only

1. Standing dumbbell curl

• 3 sets of 10 to 12 reps
• 60 seconds rest

1. Single arm hammer curl

• 3 sets of 8 to 10 reps per arm
• 60 seconds rest

1. Drag curl

• 2 to 3 sets of 8 to 10 reps
• 60 to 75 seconds rest

Keep the weight moderate and stay 1 to 2 reps away from failure.

Workout B: Strict and time based

This routine uses strict form and time under tension rather than chasing heavy loads.

1. Strict dumbbell curls against a wall

• 3 sets of 30 seconds of work
• Perform smooth reps for the entire 30 seconds
• Rest 60 seconds between sets

1. Kneeling single arm curls

• 3 sets of 30 seconds per arm
• Switch arms without long breaks
• Rest 60 seconds after both arms

1. Hammer curls, alternating

• 2 sets of 8 slow reps per arm
• Use a 3 second lowering phase for each rep

Time based sets are common in routines for men over 40, because they allow you to find the right effort level without fixating on heavy numbers.

Weekly schedule example

Here is how you might fit these into a balanced training week that also includes other muscle groups:

This pattern keeps your arms active without hitting your biceps on back to back days.

Why lighter weights still build size

It is easy to believe that building bigger arms after 40 requires heavy bars and machines. Your joints may disagree. Fortunately, lighter weights combined with smart techniques can deliver the hypertrophy you want.

Coaches who work with men over 40, such as those behind the MA40 program, often suggest:

• Dumbbells as low as 15 pounds
• Elastic exercise bands
• Sets performed for time, for example 30 seconds per set
• Fast but controlled reps followed by slower, more deliberate reps

These methods increase time under tension, which is a key driver of muscle growth. For example, you can perform 15 to 20 quicker reps, then finish the set with 8 to 10 slow reps focusing on a 3 second lowering phase. This burns, but it does not require heavy joint crushing loads.

Light dumbbells and bands are also more forgiving if you are returning from a layoff or dealing with mild elbow irritation. They let you maintain volume and consistency, which matter more than the exact number on the dumbbell.

Do not forget your triceps

If your goal is bigger, stronger arms, you will get more mileage by training your triceps as well. The triceps make up roughly two thirds of your upper arm size, so ignoring them means leaving results on the table.

Two helpful tricep exercises often recommended for men over 40 include:

• Skullcrushers: Lying on a bench and lowering dumbbells toward your forehead or behind your head, then extending your elbows fully. Use a light to moderate weight and a slow lowering phase.
• Diamond pushups: Hands close together under your chest with thumbs and index fingers forming a diamond shape. Lower until your chest is close to your hands, then press back up.

Add 2 or 3 tricep sets to the end of your push or full body days. Keep the reps in the 8 to 12 range and stop before your elbows feel strained.

Progressing safely over time

A good bicep plan for men over 40 should be built around progression, not punishment. You do not need to overhaul everything each week. You can add small and steady changes such as:

• Adding 1 or 2 reps to a set with the same weight
• Increasing weight slightly once you hit the top of your rep range comfortably
• Adding an extra set of one exercise once your recovery is solid
• Using slower tempos on the lowering phase for an added challenge

Some structured programs use descending rep schemes like 12, 10, 8, and 6 reps as weight slowly increases. This lets you handle slightly heavier loads without jumping straight to low rep, joint heavy lifting.

Listen closely to your elbows and shoulders. A little muscle fatigue is normal. Sharp pain or lingering joint soreness is a signal to back off, reduce weight, or swap in a friendlier variation like bands.

Putting it all together

Bicep workouts for men over 40 do not need to be complicated or extreme to work. You can build lasting strength and visible muscle by:

• Warming up for 5 to 10 minutes before lifting
• Training biceps 2 to 3 times per week, not every day
• Performing 2 to 4 bicep exercises per session with 3 to 4 sets of 8 to 12 reps
• Using strict, joint friendly variations such as hammer curls, kneeling curls, and wall curls
• Leaving 1 to 2 reps in reserve rather than grinding to failure
• Including tricep work so your whole arm develops together

Try picking one of the sample workouts and following it for four weeks. Pay attention to how your arms feel, how your joints respond, and how daily tasks start to feel easier. Then adjust the details to fit your life and your body.

Strong, reliable arms at 40 and beyond are not about chasing your younger self’s numbers. They are about consistent, thoughtful training that you can keep doing for years.

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