Kai Greene Biceps Workout

Kai Greene, a renowned bodybuilder known for his exceptional physique, particularly his biceps, follows a rigorous and varied workout routine.

Let’s delve into some key exercises he incorporates for bicep development.

Barbell Curl

kai greene bicep
via kai greene instagram

Kai Greene’s routine emphasizes fundamental movements like the barbell curl. This exercise targets the biceps brachii, providing a solid foundation for strength and size.

Consistent execution and progressive overload are crucial to maximizing its effectiveness.

Dumbbell Curl

kai greene arm workout
via kai greene instagram

Dumbbell curls are another staple in Kai Greene’s arsenal. Dumbbells allow for a greater range of motion and individual arm focus, essential for symmetry and addressing any muscular imbalances.

Hammer Curl

Hammer curls, performed with a neutral grip, target both the biceps and the brachioradialis, a forearm muscle.

This variation adds thickness and strength to the biceps complex, contributing to robust arm development.

Concentration Curl

Kai Greene also incorporates concentration curls, which are excellent for peak contraction.

Done while seated, this exercise isolates the bicep and minimizes the involvement of other muscles, ensuring focused bicep engagement.

Preacher Curl

kai greene mr olympia
via kai greene instagram

Preacher curls are integral to Kai Greene’s routine, emphasizing the lower part of the bicep.

This exercise is performed on a preacher bench and helps achieve a full bicep development from origin to insertion.

Cable Curl

Kai Greene’s utilization of cable machines adds variety and continuous muscle engagement to his bicep workouts.

Cable curls provide constant tension throughout the movement, a key factor in muscle hypertrophy.


Kai Greene includes chin-ups, a powerful bodyweight exercise, in his regimen. This compound movement targets the biceps and engages the back muscles, making it a comprehensive upper-body exercise.

Zottman Curl

Zottman curls, a unique variation involving rotation, work both the biceps and the forearm muscles.

The rotation from palms-up to palms-down during the movement adds a dynamic challenge to the exercise.

Incline Dumbbell Curl

Incline dumbbell curls stretch the biceps at the bottom of the movement, providing a unique tension that contributes to muscle growth.

Kai Greene’s inclusion of this exercise demonstrates his focus on working the muscle through its full range of motion.

Reverse Barbell Curl

Reverse barbell curls, with an overhand grip, emphasize the brachialis and brachioradialis muscles, supporting the overall development of the arm and contributing to the bicep’s appearance.

Cable Hammer Curl with Rope

kai greene biography
via kai greene instagram

Using a rope attachment in cable hammer curls ensures a varied and effective stimulus for the biceps and forearms, diversifying Kai Greene’s comprehensive arm workout.

EZ Bar Curl

With its ergonomic design, the EZ bar curl reduces wrist strain while effectively targeting the biceps. This exercise is a testament to Kai Greene’s commitment to training smart and avoiding injury.

Spider Curl

Spider curls, performed on a preacher bench facing down, isolate the biceps, minimizing the potential for cheating or momentum use. This exercise is crucial for developing both the size and shape of the biceps.

kai greene splits
via kai greene instagram

Resistance Band Curl

Kai Greene also incorporates resistance band curls, which offer portability and versatility. Resistance bands provide a different type of tension than free weights, contributing to muscle development and strength.


This blog post is informational and does not constitute professional fitness advice.

The workout routines and dietary practices mentioned are specific to Kai Greene and may not suit everyone.

Always consult with a fitness professional before starting any new workout program.

Scroll to Top