Here is Everything You Need to Know To Get Bigger Biceps!

In bodybuilding everybody wants big biceps, as they are a most impressive area to develop, and given their high visibility and superficiality, signify strength perhaps like no other body part. When someone asks, "flex a muscle" they do not want to see your calves. It is the biceps that are usually requested.

Training the biceps will involve training these muscles also, as they allow for greater overall upper arm size, and the illusion of a larger biceps from top to bottom.

To become a bodybuilding champion or just someone who would like to look great on the beach, training the biceps and associated muscles is a must. This article will provide an overview of the best exercises currently available, a full training program and tips to get the most from the methods presented.


The biceps curl can be performed a number of ways: standing with dumbbells (both hands curling or alternating), one arm resting on inner thigh as with the concentration curl, preacher curl variations (including the one arm version featured in this article) and seated with dumbbells.

Given the main role of the biceps is elbow flexion, the logical movement for stimulating the most amount of muscle in this region is the curl, and the most basic of all the curling movements is the standing barbell version, universally known as the greatest biceps exercise ever.


1. Hold bar with a shoulder-width grip, with arms straight toward the floor and elbows locked an inch from your sides.

2. Curl weight toward the chest, while keeping the elbows and back fixed.

3. Contact the biceps as the bar reaches the front of the chest.

4. Resist weight as it slowly lowers to the floor for a full stretch.


This exercise focuses stress on the peak found in the head. There should be an isolating movement because that adds fullness at the lower portion of the muscle.

How to Perform?

Use regular preacher bench, hold a dumbbell with an underhand grip and lock elbow firmly in place in an extended position while sitting on the bench.

Slowly curl the dumbbell up, trying to touch the shoulder.


It is another effective exercise as it lets one gain a full range of motion while getting a full stretch at the bottom. Make sure that the amount of weight you are using must be less than the bar curl. It is important to keep in mind because it will give you amazing pump.

How to Perform?

Lay back on an incline bench, hold two dumbbells with arms stretched back and down.

Lift the dumbbells up and out with both hands.

Slowly get back and start position.


It is not strictly a biceps exercise, but still, it will develop the brachialis, give an amazing size pump to the biceps area.

How to Perform?

Place the palms in a neutral position and keep elbows fixed at the side of the body

Lift the dumbbells up.

Lower dumbbells slowly and keep repeating.


1.Avoid Overtraining The Biceps

2.Aim For Size And Shape Will Follow

3.Keep Form Strict

4.Train Biceps Independently

5.Warm-Up Properly

To avoid any injury it is suggested to stretch for few minutes and complete at least one set of 15-20 repetitions with a weight of around 50 % of your working weight.