Build Bigger Biceps

Build big, strong arms with these top bicep workouts!

Bigger biceps are one of the main goals for most people when they're trying to get in good shape. When you think of muscles, biceps are most probably the first thing you think of.



Along with six pack abs, biceps are the muscles that everyone beginning a workout regime concentrates on first, and you've come to the right place if bigger, stronger biceps are what you're looking for.

Developing these muscles, (along with your triceps - see our triceps section: coming soon!) will give you the bigger, more defined upper arms you are looking for.

As they are limited in their mobility and therefore do not need to be worked from several angles as many other muscles do, it means the well-known bicep curl is all you'd really need. Especially as your arms are worked with many other exercises you do anyway.

However, varying the bicep workouts you do is recommended. This helps to keep things interesting and motivation high.

It may also be worth your while checking out the top muscle building program available! This world-renowned program consistently gets everyday people the best results possible. Get more info here.

Or read on for our top moves for bigger biceps.

The Barbell Preacher Curl is probably the best bicep building move there is. The pad ensures you get proper technique and really isolates the bicep for maximum efficiency. A must if you want bigger biceps. Here's how...

Step 2
Load the desired weight onto the bar, remembering to start light. Go heavier as you get stronger.

Step 3
Sit on the bench with your arms resting on the pad. Grip the bar with an underhand, shoulder-width grip.

Step 4
Keep your back straight and your head up, facing forwards. Then tighten your abs before taking the bar off the rack.

Step 5
Now slowly curl the bar up towards your chin using your biceps. Flex your biceps at the top of the movement.

Step 6
Lower the bar slowly back down to the starting position. Pause, then repeat for 8-10 reps.

The Standing Barbell Curl is the classic bicep curl and is probably the most well known muscle building move there is. When it comes to building bigger biceps there's not much better. Here's how...

Step 2
Make sure your back is straight in line (keep it that way throughout the move) and keep your head in line with your back and facing straight ahead. Do not tilt your head down to look at the bar or your biceps as this can strain your neck muscles. Keep your knees unlocked, but not bent.

Step 3
Keep your feet shoulder-width apart and flat to the floor throughout the move. Rising up on your toes or leaning back on your heels means you are using momentum to lift the bar, rather than your biceps! Now you're ready to curl!

Step 4
Keeping your back straight and your abs drawn in, curl the bar up in a semi-circular motion until your forearms touch your biceps. Your forearms should be the only part of your body that moves throughout the exercise. Keep your wrists in line with your forearms at all times.

Step 5
At the top of the move, pause, then flex your biceps for a second or two. Your fists should be in line with your shoulders. If they are too high or too low, it means your upper arms are not tucked into your body which compromises the effectiveness of the move.

Step 6
Now you are ready to lower the bar back to the starting position. Keep your body in the same positions as described above and slowly lower the bar so that it is back directly in front of your thighs. Thats the perfect Standing Barbell Curl! Bigger biceps are on the way!

Chin-Ups are another classic muscle building move. They are similar to pull-ups but there is a difference. Chin-Ups are done with your palms facing you, whereas your palms face away when doing a pull-up. Chin-Ups focus less on your back and more on your arms so this is another great move for building bigger biceps. Here's how...

Step 2
Focus your eyes on the bar and take a deep breath while hanging.

Step 3
Now pull your chest towards the bar and drive with your elbows to the floor, while keeping your shoulders back and letting out that deep breath.

Step 4
Pause at the top for a second or two, before slowly lowering back to the starting position in a controlled motion. Lower until your arms are fully extended.

Step 5
Now repeat the move for 3 sets of 8-10 reps, or for beginners, repeat to exhaustion ...which may just be one rep!

A varient on the Standing Barbell Curls, Dumbbell Hammer Curls are another great move for building bigger biceps. They are similar to Standing Barbell Curls but there is a difference in hand position. Rather than having your palms facing you, this move is done with your palms facing each other, holding the dumbbells like hammers. Here's how...

Step 2
Grab a set of dumbbells and hang your arms by our sides, palms facing inwards.

Step 3
Curl the dumbbells up in a controlled manner, using your biceps.

Step 4
Keep your elbows tight against your sides during the entire move. Also, keep your abs contracted and shoulders relaxed throughout.

Step 5
Now, slowly lower the dumbbells back to the starting position, repeating the move for 8-10 reps. Do 3 sets.

We hope you've enjoyed this page. Using these moves will allow you to build bigger biceps. Always remember however, that if bigger, more muscular arms are your goal, you will need to work your triceps and forearms too.

For more info on building bigger arms, plus access to the world's best muscle building program, click here.

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