How Much Weight Can You Gain In 6 Months Reddit How to Build Bigger Biceps – 3 Great Bicep Exercises

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How to Build Bigger Biceps – 3 Great Bicep Exercises

If you want to know how to make your biceps bigger, you might want to know how big guns can help your body. No other muscle has as much reputation as the bicep; it’s a symbol of strength, masculinity and power that can show off in almost any outfit. Biceps aren’t the be all and end all of big muscles but knowing how to build bigger biceps should be something everyone who does bodybuilding should know.

Some good exercises to strengthen the muscles in the biceps are:

Standing Bar Curls

The standing bar curl is an excellent bicep exercise, possibly the best. If you do nothing else, this should be part of your workout routine because it specifically targets the biceps and other muscles around the biceps. To do this exercise, good exercises from:

  • Hold the bar about shoulder width apart with a good grip
  • Lock your elbows to the sides about an inch or so
  • Use a full range of motion
  • Make sure that you only bend from the elbows, no other muscles should be recruited apart from a strong core
  • When at the top of the curl continue for a few seconds and squeeze the bicep muscles hard
  • Slowly lower the bar to avoid dropping
  • Remember to breathe in as you lift and breathe out as you come down

One Armed Bicep Curls

This is more of an isolation exercise and while I recommend more compound exercises, it allows you to work parts of the bicep that you may not train as well as other exercises. For larger scale builds, this is a good thing to do.

This is even more of an isolation exercise to build bigger biceps because you can do it sitting on the preacher bench. This really allows you to swing the weight until you can get more out of each set. It is easier to have a good form to do this:

  • Sit on a bench with dumbbells in hand grips
  • Rest your elbows on the bench and straighten your arms
  • Slowly roll the dumbbells up slowly until you can reach your shoulders using only your biceps and not your shoulder muscles.
  • At the peak of the curl squeeze the biceps for extra muscle tension and then slowly lower back to the start.
  • Remember to breathe in as you lift and breathe out as you come down

Incline Bicep Curls

Incline curls are great for knowing how to build bigger biceps in different ways because you’re stretching a slightly different area and you can target more of the muscle fibers in the biceps. A good form for this exercise is:

  • Sit on a bench at a 60-degree angle.
  • Hold a dumbbell in each hand and your arms should naturally point towards the floor
  • Roll the dumbbells through your core to your shoulders while turning your wrists to turn the dumbbells as you rise.
  • Slowly lose weight to last as long as you do.
  • Remember to breathe in as you lift and breathe out as you come down

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