Bigger Biceps: 4 Exercises

So you want bigger biceps. Who doesn’t? Here are 5 exercises that will get you there:

1. BARBELL CURLS

Barbell curls: This is the first bicep workout that will build size and strength. It is a pretty straightforward motion that isolates your bicep muscles (shown above). Most people are stronger when lifting with both biceps simultaneously rather than with individual dumbbells. Therefore, this will allow you to focus on strength development.

While this is a simple movement, it is important to not let momentum lift the weight for you. On each rep, bring the weight down to its resting spot before contracting your muscles for the next rep. This will allow you to isolate the bicep muscles more efficiently and avoid injury.

2. INCLINE DUMBBELL CURLS

The second exercise is incline dumbbell curls. This movement helps to further isolate each individual bicep. Initially start with lower weight when performing this exercise as your inclined position will stretch you arm muscles. Once you have determined what you are capable of lifting, slowly increase the weight to make gains.

3. CHIN UPS

Chin ups are a great exercise for biceps and also for overall calorie burning. When doing a chin up, start from a hanging position and pull yourself fully over the bar. Once your chin has cleared the bar, lower yourself in a controlled motion back to a hanging position. As you progress, do more reps to gain strength and size. Once you have become proficient at this exercise, you may add weight to yourself to increase your gains (you can do this by wearing a weighted vest or by hanging weights from a training belt).

4. CONCENTRATION CURLS

The fourth exercise for bigger biceps is the concentration curl. This movement further isolates the bicep muscle and stabilizes the upper arm to reduce any movement; hence, bicep concentration curls. This is the exercise you should do at the end of your bicep workout in order to “finish offf” your biceps and achieve your best possible gains.

As always, KNOW YOUR WEIGHT, if you are new to lifting. Start off with light weight, focus on the form, and move your weight up accordingly.

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2 THINGS YOU NEED TO KNOW ABOUT GETTING ABS

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