5 Best Biceps Workouts for Men in Their 50s

Who doesn’t want bigger, stronger biceps? Building muscle in your 50s is absolutely possible, but you need to be a little smarter with your training.

You don’t have to lift extremely heavy weights or spend hours in the gym. Focus on good form, controlled movements, and exercises that help you build muscle without putting unnecessary stress on your elbows and shoulders.

Here are my five favorite biceps exercises for men in their 50s.

Plus, you’ll learn why adding a natural supplement like D-Bal can help support strength, muscle growth, and energy.

5 Best Biceps Workouts for Men in Their 50s

1. EZ Barbell Curl

A classic exercise and one of my favorites for building bigger biceps.

Stand straight, hold the EZ bar with your palms facing up, and slowly curl the weight toward your chest. Keep your elbows close to your body and avoid swinging your back to lift more weight.

Start with a manageable weight and focus on controlling both the lifting and lowering phases.

2. Incline Dumbbell Curl

This exercise gives your biceps a good stretch and helps you work each arm independently.

Sit on an incline bench with your arms hanging down. Slowly curl the dumbbells toward your shoulders without moving your upper arms too much.

Don’t rush the movement. A lighter weight with proper form is much better than heavy dumbbells and sloppy reps.

3. Cable Biceps Curl

Cable curls are a great option because they provide consistent resistance throughout the movement.

Stand in front of the cable machine, grab the handle, and curl it toward your chest. Keep your elbows close to your sides and squeeze your biceps at the top.

The controlled movement makes this a good exercise when you want to train your arms without swinging heavy weights.

4. Concentration Curls

If you want to focus on one biceps muscle at a time, give concentration curls a try.

Sit on a bench with your legs spread. Rest your elbow against your inner thigh and slowly curl the dumbbell toward your shoulder.

Keep your upper arm stable and lower the weight slowly. Don’t use momentum to finish your reps.

5. Scott Curls (Preacher Curls)

Preacher curls are another excellent exercise for isolating your biceps.

Rest your upper arms on the preacher bench, grab the bar or dumbbells, and slowly curl the weight upward. Lower it under control without forcing your elbows into a fully locked position.

Start light, especially if you haven’t done this exercise in a while. Your goal is to work your biceps, not to impress anyone with the weight.

How Often Should Men in Their 50s Train Biceps?

You don’t need to train biceps every day to make them grow.

For most men, training them directly once or twice a week is enough. Start with two or three sets per exercise, using a weight that allows you to complete around 8–12 controlled repetitions.

Give your arms enough time to recover between sessions. Also, remember that pull-ups and rows work your biceps, too, so include those exercises in your overall training routine.

Supplementation

You can also use supplements to build muscle mass and strength.

If you want faster and better results, I suggest you read more about the best bodybuilding supplements.

Of course, I am talking only about natural supplements.

These supplements contain all the necessary ingredients, vitamins, and minerals your body needs after a hard workout.

The best supplement for me is Dbal.

D-bal is the best natural alternative to the steroid Dianabol (best for muscle mass).

Thanks to the mix of powerful ingredients, vitamins, and minerals D-bal increases nitrogen retention in your muscles.

Nitrogen is essential for protein synthesis.

D-bal is safe and effective.

You can read more about D-bal here.