Building bigger biceps is top of the list of wishes of many men. They look great on clothes especially with white T-shirts and look better out of them and they are an easy part of your body to show off, even when you are trying to impress. In this article I will show you nine biceps exercises you can do to build big arms.
Rules That Are Key to Bigger Biceps
Follow these tips to make sure you build your biceps properly.
Build Bigger Biceps Rule 1: Warm Up
Warm muscles tend to be more flexible. In other words, it will work better and will help reduce the risk of rips and tears and pumps red blood cells – so it provides oxygen and nutrients to the muscles.
Build Bigger Biceps Rule 2: Use isolation movements
Using heavy weights or training the biceps with compound movements will build the biceps but that is not enough when your goal is to get bigger biceps; both size and mass. You need to use isolation movements to force the biceps to grow big and strong, you need to push them out of their comfort zone and shock them into growth.
Build Bigger Biceps Rule 3: More Rest
A 30- to 60-minute break between a workout session is essential when training the biceps as this will allow the muscles to fully recover and be able to use more weights in your next set for massive muscle growth.
Build Bigger Biceps Rule 4: Eat more calories
One of the great things that will determine the size of your arms is the way you eat. If you want to build bigger arms you need to have a balanced diet and you also need a high calorie diet to gain size. Get a complete guide to a well-balanced diet.
Build Bigger Biceps Rule 5: Progression is key
Always remember that progression is important no matter what you do. It will make you bigger and stronger as long as you make progression a part of your training routine, you will grow.
Build Bigger Biceps Rule 6: Squeeze the muscle
Achieve better mind muscle connection by squeezing the muscle. This technique will help increase the number of muscle fibers used during lifting. Don’t just lift the weight and put it down, learn how to squeeze the biceps for a second before performing the negative.
Build Bigger Biceps Rule 7: full range of motion
Lifting weight all the way to the top and lowering it down will help it work harder and also improve the details in your arms.
Now you know the rules to follow in achieving a big biceps, lets head over to the best workout for biceps.
The best workout for biceps
Alternating Dumbbell Curl
This is one of the best workout you can do to build big biceps. The biceps brachii is responsible for that biceps bulge we all want and the alternating dumbbell curl is one good workout for developing it.
To get the most out of your bicep curl, do them alternating and makes it easier to lift more weight when you curling one arm at a time than doing them both, this can either be done seated or standing.
How to do it
- Hold a dumbbell in each hand, palms facing forward with your arms extended and straight.
- Slowly lift one weight in front of your shoulder while keeping your back firmly pressed against the bench and your elbow and shoulder firmly fixed.
- Pause and squeeze at the top while slowly reversing the movement to the original position.
Cables are great for increasing time under tension that allows for strength to be challenged throughout the range of motion, as this makes the biceps work harder at the top and bottom of the exercise than it does with dumbbells which increases muscle growth.
How to do the cable curl
- Stand with your feet hip width apart at the cable station, with the handles fixed at the lowest point.
- Hold the handle with an underhand grip.
- With the arms extended straight and the shoulders pulled back.
- Slowly lift the weight up to the shoulders, keeping the elbows and shoulders still.
- Pause and squeeze the biceps upwards, while slightly adjusting the movement to return to the original position.
The hammer curl is a great exercise for building and increasing the biceps peak also adding size and strength to the outer part of the biceps and forearms.
How to do the hammer curls
- Hold a dumbbell in each hand, holding them by your side, your palms facing your body.
- Keeping the upper arms stationary, curl the dumbbells as close to your shoulders as possible.
- Pause for two seconds and squeeze at the top, then slowly lower the weight and return to the starting position.
Close grip chin up
The chin up exercise is a good functional movement that mainly involves the biceps, it is a great exercise for the biceps, it exposes it to a large amount of tension.
How to the close grip chin up
- Hold the chin up bar using a close grip with your palms facing you.
- Pull yourself up slowly until your head is above the bar.
- Pause for a second, then lower yourself slowly to the starting position.
Ez bar curl
This type of bicep curl is done with a specialty bar that places the wrist in a 30-45-degree supinated angle, if building big biceps is your goal, then try the EZ Bar Curl. The bar curl has a tight fit and separates the biceps allowing for a deeper degree of flexion at the top of the workout. It should be included in your bicep’s routine.
How to do the Ez bar cur;
- Stand with feet shoulder width apart, chest up and shoulders pulled in.
- Hold the EZ bar with your hands spaced 6 inches apart.
- Curl the bar upwards, pause at the top of the curl and squeeze the biceps.
- Slowly lower the weight and repeat for desired reps.
Standing barbell curl
The standing barbell curl is the cornerstone of any bicep’s workout. It is considered in the fitness community as one of the best workouts for the biceps. It allows for heavier weight than most other types of curl.
Training with different grip in this exercise can change the focus on different areas of the biceps such as taking a closer grip places emphasis on the outer head of the biceps while the wide grip allows shifts emphasis to the inner head of the biceps.
How to do the standing barbell curl
- Stand with feet shoulder width apart, grab the bar by holding it with an underhand grip.
- Curl the bar up, lifting it as high as possible with the elbows close to the body.
- Pause at the top and squeeze the biceps then lower it slowly and controlled. This completes one rep.
The preaching curl is stricter than the barbell curl as it takes away any type of cheating involved. Preacher curls are great for building mass of the biceps.
How to do the preacher curl
- Position yourself on a preacher curl bench with your extending over it and your elbows bent while holding an EZ bar.
- lower the bar slowly and controlled, hold your body steady throughout this exercise.
- Curl the bar upwards all the way up back to the starting position.
This is one of the best workouts for biceps peak as it places more emphasis on the long head of the biceps. It is a very strict movement and can be limited by the amount of weight you can use.
How to do the concentration curl
- When standing or sitting, bend slightly and take a dumbbell in one hand and rest your elbows inside of your thighs, place the other arm relaxed above your knee or a stationary object to stabilize.
- Curl the weight up to shoulder level without moving the upper arm or elbow. Hold this position as you squeeze the muscle at top of the curl.
- lower the weight slowly all the way down until its fully stretched back to the starting position.
Incline dumbbell curl
This exercise is great for improving biceps, stretching the long head of biceps which runs over the shoulder joint.
How to do the dumbbell incline curl
- Start by sitting on a bench set in an upright position, your back resting against the backrest and your feet on the floor.
- Holding a dumbbell in each hand with an overhand grip, curl the weights forward and up to shoulder height. Keep the elbows forward throughout the movement.
- Then, lower the weight slowly and controlled.
When it comes to looking strong, it’s all about biceps and getting big biceps you need to know the best workout for biceps.