How To Increase Your Biceps Size
Biceps are the bulging muscles on the front of the upper arm. When you flex
your arms, they are the ones you are showing off. Making your biceps bigger
involves more than doing the same exercises over and over. Learn different
strategies, biceps exercises, supporting muscle group exercises,
and lifestyle changes that promote bigger, stronger biceps
When starting on a muscle-building program, one of the key body parts that
many people want to place a large focus on are the biceps. The biceps tend
to be a highly noticed muscle group by others, so if you have nicely
developed arms, people are going to know you're on top of your workout
game
It is important to keep in mind that in actuality the triceps muscle
comprises a very large component of the arm, so you must not neglect your
triceps work either, which will then give you the perfect balance of what
you need to see optimal results
When you are aiming for maximum size, another important point to note is
that lifting heavy must be placed as a priority. Since building more size is
a combination of a heavy surplus, enough volume, and plenty of calories,
it's a wise decision to focus on exercises that will allow you to lift the
heaviest weight possible
Usually for most people this will be exercises such as rows and
lat-pulldowns, both of which target the biceps muscles as well. If you are
including these regularly with your workout program and then adding in other
exercises that are specifically targeted towards the biceps muscles you will
be right on track for developing the best arms you can
Here are the best exercises that focus on the biceps to add after your rows
and pulldowns
Barbell Curl
The first biceps exercise to perform is barbell biceps curls, which will also allow you to overload those biceps with a heavy weight. Most trainees are slightly stronger when lifting a barbell versus a set of dumbbells, so this is a great one for maximum strength development
When doing the exercise, the primary thing to focus on is that you're not cutting the movement pattern short at all, and that you're not allowing momentum to cause you to lean backward as you hoist the weight upwards
This is one of the most common mistakes with this exercise—momentum performs more of the work than your muscles actually do. If you perform it in a slow and controlled manner, that should reduce the chances of this happening significantly and allow you to place a higher intensity deep within the muscle fibers
Dumbbell curls
Stand with your feet shoulder-width apart. Hold dumbbells in either hand at
your sides, with your arms fully extended and your palms turned in. Curl the
dumbbells to your chest
Do between 6 and 8 reps and 2 sets. Increase to 3 sets after a week or two.
After that, you can increase the weight of the dumbbells
If you don't have dumbbells, you can also use kettlebells or barbells
Incline dumbbell curls
Sit on a workout chair at a 45-degree incline. Place your feet on the floor
and hold the dumbbells at your sides with your arms fully extended.
Alternate your hands and curl one dumbbell at a time. Curl until the
dumbbell is level with your shoulder and your elbow is totally bent, then
slowly lower the dumbbell back to the starting position
Do between 6 and 8 reps and 2 sets. Increase to 3 sets after a week or two,
then add more weight as you get stronger
You may find that you'll have to use a lower weight for this exercise than
you use for regular dumbbell curls. That's not an issue; the inclined
position makes it more difficult to lift, so your biceps are still getting a
great workout
Concentration curls
Sit on an exercise seat with your feet flat on the ground shoulder-width apart. Lean forward so that your right elbow is
touching the inside of your right knee, and your arm is fully extended. Curl
the dumbbell toward your chest, keeping your elbow in the same spot
You can place your opposite hand on your opposite knee for stability
Do between 6 and 8 reps and 2 sets, then repeat with your left arm
Chin-ups
This exercise may be difficult at first, but it's an excellent way to
increase the size of your biceps. Grip a bar with your hands placed
shoulder-width apart and your palms facing you. Cross your feet and lift
your body until your chin is higher than your hands. Slowly lower your body
back to the starting position
Do between 6 and 8 reps and 2 sets. Increase to 8 - 12 reps and 3 sets once you have gained strength
To increase the intensity of this exercise, wear a weighted belt. Add more weight as you get stronger over time
Do between 6 and 8 reps and 2 sets. Increase to 8 - 12 reps and 3 sets once you have gained strength
To increase the intensity of this exercise, wear a weighted belt. Add more weight as you get stronger over time
