How To Get Bigger Biceps: The Ultimate Guide?

Are you looking to add some solemn mass to your arms? If so, you need to read this guide. We’re going to show you the best exercises for biceps, as well as how to perform them correctly. By the end of this guide, you’ll know everything you need to get the arms you’ve always wanted. Let’s get started!

The Bicep Curl

Arguably the most well-known exercise for bigger biceps is the bicep curl. This move targets the biceps brachii, the two-headed muscle on the front of your upper arm. To properly execute a bicep curl, stand with your feet shoulder-width apart and your knees slightly bent. From there, hold a dumbbell in each hand with your palms facing forward, and your arms extended straight down at your sides. Next, slowly lift the weights toward your shoulders while keeping your upper arms stationary—be sure to exhale as you lift and inhale as you lower back down. Finally, repeat for 8-12 reps before switching sides.

The Hammer Curl

The hammer curl is a variation of the traditional bicep curl that targets both the biceps and triceps—the muscles on the back of your upper arm. To do this exercise, start by standing with your feet shoulder-width apart and holding a dumbbell in each hand at arm’s length by your sides, with your palms facing toward your thighs. Then, without moving your upper arms, bend your elbows and curl the weights as close to your shoulder as possible. Pause for a moment at the top of the curl before lowering back down—be sure to exhale as you curl and inhale as you lower. Perform 8-12 reps before switching sides. 

Barbell Curl

Lastly, we have the barbell curl—an exercise that allows you to use more weight than either of the previous two exercises because both arms are working at the same time. To properly execute this move, start by standing with your feet shoulder-width apart and gripping a barbell with an underhand grip that’s just beyond shoulder width. From there, hold the bar at arm’s length in front of your thighs with your elbows close to your sides and position yourself so that when you look down, you can see the bar clearly in front of you throughout the exercise movement. Next, keeping your upper arms stationary at your sides, exhale as you flex your elbows and curl the bar until it’s about an inch from touching yo chin—be sure not to swing or jerk the weight during this portion of the lift! Finally, squeeze your biceps hard for a second before slowly lowering back down to starting position—inhaling as you go—and repeating for the desired number of reps. 

Many exercises can help give you bigger biceps, but these three are some of our favourites here at muscular strength Headquarters. Remember—form is critical when performing any of these exercises (or any exercise for that matter). For form-related content and automatic workout-tracking, you can download Train Fitness App. So be sure to focus on executing each one correctly rather than trying to lift too much weight too soon. After all, slow and steady wins the race!

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