How to Get Bigger Biceps

Building Bigger Biceps

Biceps! Who doesn’t love ‘em? Biceps are one of the most noticeable traits of a well-built figure. Thus, they are one of the most heavily trained muscles of the human body. But just tossing around weights won’t get you ripped will it? No. It won’t. Sorry to say this, but doing hundreds of dumbbell curls will get you nothing but big veins. While doing that unfortunately will not lead to massive arms, I do know of a way to achieve those “balloon arms” you so desperately want. Read the rest of this article, and you will be a master of the biceps (with a little, or should I say, A LOT, of hard work). Check it out.

Anatomy of Biceps

The Biceps or Biceps Brachii as it is called in the science books, is located on the upper arm facing the same way as your eyes. It extends from the head of the forearm all the way to the shoulder. In order to get a proper workout, you need to use the right movements that will contract the muscle. The Biceps are contracted by bending your arm at the elbow toward your shoulders.

Exercises for Biceps

Okay, now for the fun part, the exercises! There are several exercises for the biceps, but I will give you the ones that I recommend.

Seated Dumbbell Hammer Curls- These are very important because they work to develop the entire muscle. When seated, lean the bench back slightly to allow for maximum flexion. Have your arms hang loose straight down, and curl up one arm at a time up to your shoulder.

Standing EZ-Bar Curls- Who doesn’t like EZ-Bar Curls? These are great because they act just like barbell curls, but avoid the wrist problems that can occur. Focus on keeping your torso as still as possible and use your biceps to do the work.

Standing Cable Curls- These are just fun. Not only are they fun, the give a great pump, and allow you to lift heaver more safely.

Seated Preacher Curls- These really give you a good pump! They are done in a limited range of motion, because you should never lock your elbows or extend your arms all the way out when using the preacher pad, because this can lead to hyperextension and damage to the tendons in your arms. Rather, focus on holding the curl at the top of the motion for a good 3 seconds.

Standing Dumbbell Hammer Curls- Last one. Same thing as the Seated Curls, but you are standing up instead. Keep your torso still as possible. And also, keep the elbows in. This allows the biceps to do the work, not the shoulders. If you don’t keep your elbows in, you will strain your shoulders (deltoids) because the deltoids are what hold your arms out away from your body.

Like I said, these are only the ones that I prefer. You can do whatever works best for you, as long as you are doing it safely and working the muscle properly.


Like any weightlifting, there is risk involved. Now, that risk can be pretty minimal if proper technique is used. For example, when working biceps, try not to swing your body as that will result in a sore back and not as good of a pump on your biceps. Also, rest is huge. Without proper rest you will not be able to lift as much and you risk straining your muscles. If anything hurts (pain like joint pain, not muscle fatigue) you should cease the exercise and try something else. If it persists with that exercise as well, stop exercising that muscle and ice it after your workout. If you listen and take care of your muscles, they will take care of you.

Remember, with hard work and determination, anything is possible! Don’t give up and you will live the results!

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