If you want to have bigger biceps, then there are a few exercises that you need to do. These six exercises will help maximize your bicep growth and give you the arms of your dreams!
#1 Standing Bicep Curls
The standing bicep curl is an essential exercise for anyone looking to develop their biceps.
This particular workout targets both the long and short head of your bicep muscle depending on how you’re standing:
a wider stance will work more of the long head while a narrow stance will target more of the short head, so it's best to experiment with different stances until you find the one that's most comfortable for you.
The standing bicep curl should be performed by gripping a pair of dumbbells, then curling them up so that your palms are facing the floor.
Be sure to control the lowering phase and avoid any swinging or jerking motions as this can cause injury.
#2 Preacher Curls
The preacher curl is great because it works your biceps more from a different angle, meaning this exercise will be more challenging and help give your arms an even greater pump!
It’s also important to switch up how you do these curls so they don't become too easy; try using an EZ-bar instead of a straight bar, or hold the weight down in front of you to work your bicep from another angle.
There are two variations of the preacher curl, with each one targeting a different part of your bicep muscle.
The first variation is done by having both arms on the same side and gripping onto an adjustable bench at shoulder height while bending over so that you're in line with it.
You'll then lift the dumbbell up until your arm is fully contracted.
The second variation is done with one arm on each side of the bench and having your hands grasp onto an adjustable bar at waist height.
You'll then lift up until your arms are completely contracted, alternating sides as you go along.
#3 Close-Grip Bench Press
Close-grip bench press is one of my favorite exercises for bigger arms because it targets all three heads at once!
This exercise also helps with developing your chest while building up arm strength and size.
Close-grip bench press is great because it works your biceps while also targeting the shoulders and chest.
To get started, lie on a bench with your head at one end of it and grab onto a barbell that is resting underneath;
you'll then lift up so that the weight comes to rest over your chin – this should be about where shoulder width is for most people.
With control, lower the weight back down to your starting position.
Perform this exercise in sets of ten to twelve repetitions.
#4 Dumbell Concentration Curls
Dumbbell concentration curls are a great workout for your bicep muscle.
Both halves of the muscle will be working together; you should hold onto a dumbbell in each hand and curl them up with both arms simultaneously.
Be sure to not lean back or keep tension on your shoulders, as this can lead to injury!
Start with about five to six repetitions, increasing the number as you get stronger.
#5 Barbell Curls
Barbell curls are another great exercise for strengthening your biceps.
This particular workout is one of the most popular exercises amongst bodybuilders because it's best for boosting blood flow and growth, which can help you get that hard-earned “pump”!
Barbell curls should be performed by holding onto a barbell with palms towards you and arms hanging down.
With control, curl the weight up and then lower it back to starting position.
Perform this exercise in sets of ten repetitions with a lighter weight before using heavier weights so that you can build your muscles gradually without risking injury.
#6 Preacher Cable Curls
Preacher cable curls is the last exercise you'll need in order to build bigger arms.
You can do this simply by using cables attached to a machine or bench and holding onto the handles.
Keep your elbows in and bring them up to your ribcage, then return to their initial position without letting go of the handles- be sure not to let any slack come out as you are doing this!
Start with about five to six repetitions, gradually increasing the number as you get stronger.
Conclusion: So there you have it! These are 6 of the best exercises for bigger biceps. Give them a try!