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

Comments

    0 of 8192 characters used
    Post Comment

    • JvicIndia profile imageAUTHOR

      John 

      11 months ago from India

      Hope this hub is helpful to bodybuilders

    • JvicIndia profile imageAUTHOR

      John 

      11 months ago from India

      Hope this hub is helpful to bodybuilders

    working

    This website uses cookies

    As a user in the EEA, your approval is needed on a few things. To provide a better website experience, caloriebee.com uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

    For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at: https://caloriebee.com/privacy-policy#gdpr

    Show Details
    Necessary
    HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
    LoginThis is necessary to sign in to the HubPages Service.
    Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
    AkismetThis is used to detect comment spam. (Privacy Policy)
    HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
    HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
    Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
    CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
    Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the googleapis.com or gstatic.com domains, for performance and efficiency reasons. (Privacy Policy)
    Features
    Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
    Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
    Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
    Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
    Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
    VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
    PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
    Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
    MavenThis supports the Maven widget and search functionality. (Privacy Policy)
    Marketing
    Google AdSenseThis is an ad network. (Privacy Policy)
    Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
    Index ExchangeThis is an ad network. (Privacy Policy)
    SovrnThis is an ad network. (Privacy Policy)
    Facebook AdsThis is an ad network. (Privacy Policy)
    Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
    AppNexusThis is an ad network. (Privacy Policy)
    OpenxThis is an ad network. (Privacy Policy)
    Rubicon ProjectThis is an ad network. (Privacy Policy)
    TripleLiftThis is an ad network. (Privacy Policy)
    Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
    Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
    Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
    Statistics
    Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
    ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
    Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)