April 16, 2024


Inspiring Healthy Living

How to Build Bigger Biceps – 3 Great Bicep Exercises

If you want to know how to build bigger biceps then you probably realize just how much a large set of guns can really help your physique. No other muscle has as much reputation as the bicep; it is a symbol of strength, masculinity and power which you can show off in pretty much any clothing. The biceps are not the be all and end all of great musculature but knowing how to build bigger biceps should be something everyone who does bodybuilding should know.

Some great exercises to spark muscle growth in your biceps are:

Standing Bar Curls

The standing bar curl is a very good bicep exercise, possibly the best. If you do nothing else this should be in your workout routine as it targets the bicep specifically and other muscles around the bicep. To do this exercise practice good from by:

  • Holding the bar about shoulder width with a good underhand grip
  • Locking your elbows at your sides about an inch or so out
  • Use your full range of motion
  • Make sure you only curl from the elbows, not other muscles should be recruited apart from a strong core
  • When at the top of the curl hold for a few seconds and squeeze your bicep muscles hard
  • Slowly lower bar down to not drop
  • Remember to breathe out as you lift and breathe in as you lower

One Armed Bicep Curls

This is more of an isolation exercise and while I highly recommend more compound exercises this does allow you to work on parts of the bicep that may not get as good a workout than with other exercises. For building that extra bit of size this is a good one to do.

This is even more of an isolation workout for building bigger biceps as you can do it sitting on a preacher bench. This really allows you to curl the weight as far as you can to get even more out of each set. It is a bit easier to have good form to by doing this:

  • Sit at the preacher bench with a dumbbell with an underhand grip
  • Rest your elbow on the bench and straighten your arm
  • Slowly curl the dumbbell slowly as far as you can towards the shoulder only using the biceps not the shoulder muscles.
  • At the peak of the curl squeeze your biceps for that extra bit of muscle stress then slowly lower back to the start
  • Remember to breathe out as you lift and breathe in as you lower

Incline Bicep Curls

The incline curl is great for knowing how to build bigger biceps in different ways because you stretch in slightly different areas and you can target more parts of the muscle fibers in the bicep. Good form for this exercise is to:

  • Sit down on a bench with about a 60 degree slant.
  • Hold a dumbbell in each hand and let your arms naturally lower pointing to the floor
  • Curl the dumbbells up past your core towards your shoulders while turning your wrists to turn the dumbbell on the way up
  • Slowly lower the weights keeping resistance as you do.
  • Remember to breathe out as you lift and breathe in as you lower