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Best 5 Exercises to Build Big Biceps

Updated on August 22, 2017

Best 5 Exercises for Big Biceps

Biceps are the muscles that every bodybuilder wants to develop. They are most visible and if anyone asks you to flex your muscles, it’s the biceps that everyone wishes to flaunt. Yet they are among the smallest muscles in the body compared to your chest, shoulders, or Trapezius. The biceps, as the name suggests, are made up of two muscle parts: the inner bicep, or the long head, and the outer bicep, or the short head. It’s the development of these parts that gives the impressive “biceps peak,” the pose that was made famous by the great Arnold Schwarzenegger.

1. Standing Barbell Curl

Standing barbell curl is one of the basic biceps workouts. However it is a powerful workout that works on both the inner and outer biceps. This workout is mainly for building size and basic shape of the biceps. This is a must for beginners hitting the gym for the first time.

How to perform:

  1. In a standing position, hold the barbell should width apart with arms extended towards the floor. Start with lighter weights. You can add extra weights as you gain strength.
  2. Lift the barbell and curl it towards your chest. Make sure that you keep your back straight and shoulders fixed.
  3. Slowly lower the barbell down, resisting the weight. This lowering is the most important motion as it works on the muscle fibers and develops them.
  4. Repeat.

Quantity: 3-4 sets of 10 repetitions each

2. Hammer Curls

Hammer curls are targeted at the brachialis, that runs along the side of the upper arm and comprise your lower biceps. An additional bonus from Hammer curls is that it also develops your Forearm.

How to perform:

  1. In a standing position, hold dumbbells in both your arms. Make sure that your palms face each other.
  2. Keeping your shoulders fixed, lift the dumbbells and curl your biceps.
  3. Slowly lower your arms, bringing the dumbbells down.
  4. Repeat.

Quantity: 3-4 sets of 10 repetitions each

3. One-Arm Dumbbell Preacher Curl

This is more of an isolation workout as it helps in developing the peak than providing mass to your biceps. But keep in mind that peak is very important for your biceps because no matter how big your biceps are, they will look unimpressive without a good ‘peak’

How to perform:

  1. Sit on a preacher bench. Hold dumbbell in one arm while locking your elbow firmly in an extended position on the bench. If required, you can place your other arm under your arm that is holding the dumbbell.
  2. Slowly lower the dumbbell till you feel that ‘stretch’ in your biceps.
  3. Lift back to original position.
  4. Repeat.

Quantity: 3-4 sets of 10 repetitions each

4. Incline Dumbbell Curl

This is a powerful exercise that produces an all-around effect on the biceps providing both mass and shape. If done properly, it gives an amazing pump. Make sure that your start with lower weights.

How to perform:

  1. Lie on an incline bench. Hold dumbbells with each arm extended down. Your palms must face each other.
  2. Curl the dumbbells up, one arm alternating after the other.
  3. Turn your wrists as the dumbbells are raised. Your palms must face towards the ceiling as the weights are raised.
  4. Repeat with the other arm.

Quantity: 3-4 sets of 10 repetitions each

5. Triple 7 (7-7-7) or Biceps 21

This is a very powerful workout that will give your biceps a Turbo pump. This workout consists of a combination of motions and repetitions. This workout can be performed using both Dumbbells and barbell. Do this workout at the end of the routine to give an incredible pump to your biceps

How to perform:

First 7:

  1. Standing with legs shoulder width apart. Hold barbell with your arms extended down. Slowly raise your arms till they become parallel with the floor.
  2. Lower down.
  3. Repeat for 7 repetitions.

Second 7

  1. Hold barbell with your arms held parallel to the floor.
  2. Curl your above arms towards your chest.
  3. Repeat for 7 repetitions.

Third 7

  1. Hold barbell with your arms extended completely down.
  2. Curl your above arms towards your chest completing the entire range of motion.
  3. Lower your arms till they are completely down.
  4. Repeat for 7 repetitions.

© 2017 John

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    • JvicIndia profile image
      Author

      John 2 months ago from India

      Hope this hub is helpful to bodybuilders

    • JvicIndia profile image
      Author

      John 2 months ago from India

      Hope this hub is helpful to bodybuilders