BEST Bicep Exercises For Men Over 50 (GET RIPPED ARMS!)

Who doesn’t like to work their arms in a workout? Not only is it a good feeling when you get a great bicep pump, but it looks good too! There are so many different exercises you can do to work your biceps…working the long head, short head, hitting them from different angles. There is so much variety to the number of exercises and how you do the exercises to really impact the growth of your biceps in a positive way.
From having nice big overall biceps, to having a ball on your arm when you flex…these exercises are great for overall bicep growth. The exercises in this video are some of the best exercises for men over 50 to build bigger and more ripped biceps. Give them a try!
Exercise #1: TRICON CLOSE-GRIP BICEP CURL
Exercise #2: DUMBBELL 21’S
Exercise #3: ALTERNATING CROSS BODY HAMMER CURLS
Add these exercises to your next arm workout to get some ripped biceps after 50!
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[@ardenpeters2952]

82 and still pumping iron! Love the Time Under Tension also, keeping up with the grands!

[@fxstsjjc]

I'm 73 and just started this bicep workout about 2 weeks ago and seeing results using 12lb dumbells . Used to workout a lot in my younger years and have always been active. Great videos for doing it right.

[@user-rv3yg9ju2z]

Finally someone mentions the amount of the dumbell. Thank you.

[@robbybeum212]

I'm almost 60 and I've incorporated this routine into my arms workouts.

[@TheCleaner6969]

Like Frank Zane said you need to change the way you lift as you age. Lighter weight more reps more sets. Glad to see you included 21's. Great exercise! Half reps are a great way to save your joints. Feeder workout with 15lb dumbells high reps for those tri's. Tri's are 3/4 of your arms. More blood pushed into the muscle & tearing it down builds muscle.

[@The_Tool_Scoop]

I'm 50yrs old and just had distal bicep surgery a few weeks ago. Looking forward to being able to do these exercises in time with a hope of getting my bicep back working again.

[@guypurdy654]

Thanks, after a break from training my biceps I found this dumbell routine significantly better than the traditional barbell

[@slimsantilli4476]

I've worked at a foundry for over 30 years. Past 50 yrs old and built like a tank. But my lower back is a mess. Dead hangs has been my friend for a year now. Highly recommend

[@edwinsolis6473]

Thanks, you're one of the best trainers on KZbin.

[@dustoncarney4774]

I’ve been working on my biceps for sometime and I’ve learned from you thank you

[@MrBishopdman]

Okay, I found this video yesterday and tried the excercies this morning. I must admit, I've been trying different bicep excercies and always walk away feeling like I didn't do enough. This morning after trying this bicep workout, my arms were on fire!!!! Thanks for the insight and I can't wait to see the results

[@jpurvis1]

Dude, great video. Clear info, great camera work, no annoying music. Great job!, +1 subscriber!

[@beesteboy711]

You do an awesome job explaining exercises!

[@robbieyatesgoalkeeping]

Wow really like this Gary I will start to do my biceps this way from now on. I am 61 very active and have never been shown do do biceps like this quality thank you for sharing your gold dust 👏🏻

[@ericrobinson1789]

Good exercise suggestions here Gary. Always good to have something different to incorporate into the work outs.

[@craigmack6354]

I am so thankful I found your videos! I have learned so much and my workouts are much improved. You are my training guru. Thank you Gary!!

[@darwinortiz6394]

Very helpful. Thanks for sharing.

[@leondante7080]

Great video.. gonna try this out. Am 61...180 lbs and still gymming. Got biceps 16 Inches and muscular.❤

[@Harpo.jr70]

I'm 70 and still work out with weights , pretty solid for my age , I see guys in gym at 30 are soft. Good time to start to get in shape. Fellows you can do it.

[@johndonahue3509]

I'm 58..just lost 60 lbs and still doing/ pushing up as much weight as When I was 26

[@geniaginevan246]

Hi i am 64 and have worked out all my life 2 kids do my full workout feel absoulytly awesome I see people younger than me that dont do nothing and just dont have it to enjoy life. Yup Iam old but I plan on rockin into my 90"s min Still kickin ass in Colorado

[@geniaginevan246]

Still have my young 20 s figure yeah babee

[@jorgearvizu6328]

Great workout. Thanks for sharing

[@mbelof57]

Great scheme your tricon is. Thanks for the great videos. 😊🙏

[@chiptenor]

Great exercises, Gary (as always)! Also, great presentation. You guys do a wonderful job, showing men (of all ages) how to do it....'the right way'! Thanks a lot.

[@franciscoeukalyptus6537]

Gary's full name, please?

[@michaelpatriots5702]

Thank you for the help, I’m turning 50 in December and I don’t want to look or feel it. So thanks again for helping me out

[@2greeksandacamera]

Thank you this is excellent advice.

[@davefabian2942]

Great detailed explanation

[@wilfredmcgillicuddy7902]

21's are killer!! Some great advice as well. Thanks.

[@rodrigoarielburgossoto7551]

Gracias Gary por tan buena rutina para bíceps... saludos cordiales... Rodrigo

[@kadyrov3218]

Awesome thank you so much for your excellent tips. They are making a difference. I am doing these upper body workouts in Auckland new zealand as i wait for a total knee replacement because of worn out knee cartilege. God bless you Sir xx

[@dennislane853]

Hola Gary,, I love these three bicep excercises. They work reallly well if one is very strict with all three.

[@JoseHernandez-fy6dl]

Awesome, thanks for the tips. I will lower the weight and focus on conc.

[@lynnsoh2758]

Thank you 👍

[@josephfannelli4851]

Excellent thank you !

[@truk1236]

Thanks for the video, great

[@tyso71]

Hey Gary, I love this video! This will help me alot moving forward. Im 52 y/o and still in the gym, however I have recently had shoulder replacement surgery a month ago because of years and years of heavy lifting. Once I make a full recovery and am allowed to lift weights again I will need to change up alot of things in the gym to still get the same results but protect my new shoulder. Again thanks for the video and I hope you do more videos in the future that show different exercises and workouts to help protect shoulder joints.

[@paulcale-zy3gr]

I'm 51 and still in the gym I get it sometimes it's just hard to get outta bed but I believe if you stop you go down hill fast glad to see another 50+ is still at it

[@highfive6553]

Thank you very much!!

[@kevinlindsay5255]

Thank you so much for the tips, a lot of us older guys need these kind of lessons so we don't hurt ourselves

[@gerryhasell7828]

21's added, thank you so much - keep up the great alpha

[@RonOnTheGrill]

Excellent instruction, man! Not all teaching is created equal. You have a gift for making it plain, so the viewer understands now only how to do it properly but why it should be done that way. I'll be 60 on my next birthday so I was already thinking of buying a set of dumbbells to help keep myself in shape. This is a great workout that can be done anywhere.

[@user-lj4ce2vn7q]

Very informative!

[@user-cj7ip4or9z]

Great workout

[@posh0610]

I am 65 and I loved these excercises.Thanks so much!

[@FrankMaroke]

Thank you, saved this video for my next bizeps workout. Greetings from germany. I'm 62.

[@purebloodnordicroamer7955]

I like the explanation, I’m 67 and going to try these exercises. I probably need to drop the weight by 2kg per dumbbell. Thanks.

[@MelbourneHandyman]

Good variation gary

[@nasseryekta753]

I am 64 and had problem with my elbow . This video gave me right info in right time.

[@marc-sk8bv]

Great video I’m 53 love getting back into my training all this helps

[@davidmack4495]

thanks..I just found my new bicep exercises...

[@zeppelin2900]

Wow. That kicked the age out of me. I’m a rookie to this and enjoying every video I work out to of yours. I’m 63 yrs young and feeling great. 👍

[@RealisticExpectatioons-2003]

Awesome!

[@bobbyblair7173]

I'm a 62 yr old male. I recently started working out again. I've always had a hard time building my biceps. My pectoral grow at an amazing pace. Very fast causing me to look very disproportionate. I really like your video and I'm going to do all 3 variations today. I appreciate how you stress "control". I sometimes erroneously think I need to "UP" the weight which compromises form and control. Today im going to try 15 lbs and if I can't complete the sets using proper form and control I'll drop it to 10 lbs. At 62 I need to avoid injury because it takes to long to heal at this age. I believe I'll subscribe to you'd channel. I appreciate your advice.

[@jvapaodjim6168]

If I may......... I'm 61...and though I trained on and off for a lot of years...I changed everything I know ..and started with a clean slate lately! How...? I made movements that pump my tartget muscle...WHITOUT ANY WEIGHTS ! I found , for exemple...that my biceps don't react well with Barbell curl type movement..hammer curl...etc. But when I do curling movements at head height ...WOW ! What a workout !! So ( I train with resistance bands )...I put and anchor a little higher that eye level..and started to curl ...now the bicep REALLY get a workout (..but that's for me ) I did this for all major muscle...and I'm in for a ride now ! Try it ...and you'll see that "Basic and historical " movements might not be the best for you. YOU can tailor your OWN workout this way ... Have FUN !!

[@Mrworkout213]

Hi Gary thank you for the video very helpful. Can you tell me where you buy your T-shirts from? I like the short sleeve that gose up till the elbow Keep making those video 🙏

[@danabennett4330]

Excellent

[@powerandpresence5290]

These kinds of exercises are useful variations. I include partial reps and much shorter static holds, and other variations. It’s good to experiment with different stables and different form. I have done Ron Laura’s matrix system on and off for decades, which is very intense, but it’s a great challenge. I’m 57. In the past I have had knee, shoulder and elbow tendon issues, but they have all healed up. But I typically do short workouts, and recover fully, resting 4-6 days before doing the same body part again. I often just do the entire upper body in one workout, then lower body next. That way the joints get heaps of recovery time.

[@prplehearts]

I’m 75 and 150lbs ( 5’8”) I never did free weights but did kinetic exercises since being a combat marine. Still do 60 sloooow push-ups with hands 14” apart every day and have kept my biceps and triceps “ripped”. To each his (or her😊) own. My wife of 55 years does her push-ups as well.

[@raimonknotah4868]

Right on 👍🏼

[@teamtierney2010]

Great stuff sir! question; is it a single set of each?

[@jonathanschadenfreude9603]

Ive never worked indoor so strong arms have never been an issue, but now that im 50 i can see why my elders told me, jon jon.....once ya hit 50 enjoy the gentle slide down. They lived to their 90's by just always being active! thx for the video man!

[@danwatkins6303]

Thanks, Gary. As a self-employed Gardener, I appreciate your help in guarding my 62 year-young joints! Great work-out, and DANG I feel the pump and it feels good! God bless and keep up the work(outs!).

[@thatfiredawg]

Well done

[@agentcalm]

Yep, i've noticed my elbows etc give trouble more so than muscles. Great vid for us dinosaurs :) Just discovered your channel bro. Keep fighting the good fight.

[@gilbertmorato3108]

It's a great workout for the biceps. I'm 61 from the Philippines. Thanks

[@GM-rw2bm]

Great videos!- one question, how often do you recommend training each muscle group for us 70+ guys?

[@keywestfan2503]

I used to cut school to work out. Because learning is good, but bigger biceps are betterer

[@kadyrov3218]

oh and im 56 and the workouts are just right!

[@joelworley9820]

All body parts are important. Good Job.

[@crstarkey]

21s, classic set. Nice job man. Hammer grips are good too. 629K subs. Makes sense.

[@danielsarrubbo7596]

Excellent video. I'm 54 and my elbows have been hurting when lifting and I haven't seen much improvements with my biceps. Going to give these a try when I go to the gym.

[@the_atomic_punk487]

Right there with you brother

[@SriNirmalyaSKumar]

Salute you sir

[@JerryN7970]

Thanks! I’m 53 and dealing with sore elbows right now. I’m definitely going to give these a try!

[@TheCleaner6969]

Try Blue Emu before your workouts.

[@markhaylett2286]

Good advice

[@scurbelo1]

I liked this set of exercises a lot better. Thank you Gary.

[@MS-ts4db]

58. Those are great ones! TY! Just got over a shoulder injury.

[@randytodosychuk4847]

Great info as always Gary. I love these educational videos, thank you. Clarification please, on set #1 of the tri-con reps, are exercise 1 and 3 the same full range of motion or is the first 3 reps close grip and the last 3 reps normal curls? Btw after doing this workout the first time i ended up with T-rex arms! I could barely lift may arms up for about an hour afterwards...🤪🤪🤪

[@mohammedqurban332]

Peace brothers and sisters this is a great workout I tried and you get a real sik pump thanks for the advice such a great trainer

[@a.r1941]

Sehr schön gezeigte Bizeps Übungen von dir alter Mann😂😂😂😂😂😂😂😂 ich bin jetzt 62 Jahre alt und mach die Übungen genauso wie du daumen hoch dafür😊😊😊😊❤

[@rovert46]

Nice burn.

[@Ve-suvius]

My method; concentration curls with the knee and one arm supporting on a low chair. You can still go relatively heavy without taxing the low back. As with the one arm dumbbbell row. Standing curls are no go, it will go to my low back these days.

[@martinramirezmi5457]

I am 120 years old. Just started bodybuilding, wish me luck

[@Boxofdonuts]

I’m 259 and after doing these exercises for 2 days my arms grew 33 inches. Thanks a lot

[@williamfieldsjr4144]

what brand is that your wearing im talking about the red shirt in the beginning of the video

[@sayed311]

Say something about suppliments necessary after 50/55

[@Klaymour28]

I love these 3 workouts, and oh yeah Im almost 58 and want big guns. I have a question on growth; should I up my calories with more protein to maximize growth for better results??

[@jack-qn4hx]

I'm 71. I love the tri cons. I'm just starting the 21's but they really make you burn.

[@leonardfoster6252]

Sometimes I like to hold and count to 25 before releasing on the last set, 6 sets. 73 yrs. old.

[@joejohnson5748]

I like it

[@peternowlan5196]

So to be clear I do three normal curls as demonstrated then Three under tension then three more normal curls for a total of 9 is that correct. ?

[@dannystalcup1399]

You may have said, but how many sets of each of the 3 types of bicep curls. Thanks!

[@dannystalcup1399]

Also, how many days a week?

[@ronaldsheppard2594]

TRT is a hell of a drug!

[@jim-et8ei]

I might have missed it but how many sets of each exercise do you recommend?

[@Farangmoto]

3 per exercise. 90 sec rest between each set

[@stefanweilhartner4415]

my personal theory/believe is that the golden cut value defines the minimum weight where muscle growth is possible. the golden cut value is 1.618 or 1/1.618 = 0.618 that means, over 61,8% of the 1 rep max weight. maybe time under tension or volume can then be combined in a formula: (training weight - (weight1rpmax * 0.618)) * time under tension = progress (aka volume in kg seconds) could that be correct? example: if weight1repmax is 10kg*3seconds = 30 kg seconds. if this formula is correct - which i don't know - what weight would we need for 10 reps? ==> (x - (weight1rpmax * 0.618)) * time under tension = 30 (x - (10kg*0.618) ) * 10 reps* 3sec = 30 (x - 6.18kg) * 30 = 30 (x - 6.18kg) *1 = 1 x - 6.18kg = 1 x = 7,18kg so, if one-rep-max is 10kg, could this be plausible that with 7,18kg and 10 reps you are getting close to failure as well? i think, i have some error in the initial calculation with 1rpmax, i have to check and recalculate. it would be interesting to find a formula to find a realistic value for the relationship of weight and reps.

[@chriscross5689]

This works as the Time spent under tension is the key. Use form and control rather than focus on heavy weights..

[@fcolon1976]

Could you please list your whole body workout schedule, Please??!!

[@Keenonhang]

I'm totally new to this. Which dumbbells should I buy as a beginner? I'm 48 and have no experience with these kinds of exercises.

[@WARS187]

15s but if ur weaker 10s Then progressively build ur way up But dedication matters U can do it 💪 ❤

[@josephvasquez8278]

Flex. Control. Got it! Thank you PLEASE! You Guru of all work outs perfect formations and Sensei of round plump bulbous big gluteus maximums backslash muscular musculature muscles you!

[@frankprettitore6192]

Thank you i was doing them all wrong im 68 just starting out

[@Mr._Fit_Atheist]

I'm now 69. In January of this year, my arms measured 13.5 inches. They are now a solid 15.5", sometimes a bit bigger. I'm 5'9" on a good day, around 175lbs...lil bit fat, lol. There's really no 'wrong' way to bigger arms. There are safer ways, and all I've done, is what I did years ago when they were 16.5 inches: super set barbell curls with skull crushers....followed by twisting seated concentration curls super set with 1 arm overhead extensions. 3 super sets of each. Then, wrist curls, couple sets. Hammer curls , couple sets, reverse curls, couple sets mostly twice/week... every fourth week or so, once. The only diff now is using EZ curl bar these days. It all works, just be safe, and always lift more weight or more reps. The goal now is 16 solid inches, with curls & Krushers around 90lbs. Currently at 80lbs for sets of six. Started with 45lbs. Use to use 110lbs. Too much now for this old guy. I just have no patience for the type of training in this video, but the ideas here are solid & safe... but for me,. More weight = more muscle imho... keeping your joint health in mind.😉

[@jameslynnbudlong5658]

I'm 63 and have never liked working biceps. I have recently been doing cable preacher curls and cable rope hammer curls with no elbow issues.

[@arthursmith643]

Try taking two dumbbells squat against a wall or beam. Start with dumbbells straight down elbows close to the wall do your curls all the way up use a weight you can curl ten reps. Last curl you should be pulling hard. Not only builds bicep but great for your thighs. Come up for a half minute squat back down and do it again. Also look up Zottman curls on KZbin very effective for building biceps and forearms. 😁

[@fleetpursuit6095]

When do such 3 exercises what is correct way to do sets. Example, do you do all 3 exercises then repeat, or do you do "x" number of sets before you do the next exercise? Sorry in advance for silly question

[@chriscross5689]

Try it one way for a few sessions, then swap to the other.. see what works best for YOU.

[@takisdrakopoulos-good-time-t]

How many sets per each exercise please

[@mudwiser1391]

Most importantly if you are over 55 or even younger, wear a lumbar support belt. The L5 is prone to degeneration as we age, many weight exercises put undue strain on the lower lumbar, the last thing you want is to induce damage like Pars Defect.

[@DANA-lx8cv]

A lifting belt is a must for anybody that wants to lift even reasonably heavy weights. Doesn't really matter what age you are. If you are doing 4 or 5 plate squats or even bodyweight overhead presses, for instance, the stability and confidence that a good belt adds is a very good thing.

[@tamgaming9861]

How often do you do the Arm Exercises per Week?