Having large biceps looks great and it also enables you to lift heavy objects without straining yourself
as much.
The bicep muscle is called the biceps brachii, of which there is an inner and an outer head. To maximize your bicep workout you should work both parts of the bicep muscle. The exercises that follow work out the entire bicep muscle.
Unfortunately, there is no "magic" formula for building large biceps. Just like building any other muscle, the key to getting big biceps is to start out with a weight that you can handle, and gradually increase the amount of weight you are using over time.
You should begin with the heaviest weight you can safely handle and can do at least 5-8 repetitions with. Using heavier weights will increase the amount of muscle you build. However, don't start out using a weight that is too heavy for you. If you injure yourself you won't be able to work out and then you won't gain any muscle. In addition, if the weight is too heavy you won't be able to maintain the proper form for each exercise.
The goal you should strive for is to be able to do 3 sets of 12 repetitions of the bicep exercises. Once you can do this, then you should use slightly more weight for the exercises until you can do 3 sets of 12 reps at the increased amount of weight, and then increase the amount of weight you are using again, and so on.
It is not necessary to perform all of the bicep exercises listed below to gain muscle. Performing 2-3 different exercises should be sufficient for you to build muscle.
When doing bicep exercises (and when lifting weights for any muscle group) inhale as you raise the weight and exhale as you lower the weight. Don't hold your breath during any part of the exercise.
In addition, if you are planning on working out your entire upper body, it is best to work out large muscle groups, such as the chest muscles, at the beginning of your workout and workout small muscle groups, such as your biceps and triceps, toward the end of your workout.
Following the above principles and performing the following exercises will help both male and female bodybuilders to gain bicep muscle. How much bicep muscle will you gain?
Well, that depends. In general, women don't build as much muscle from lifting weights as men do. However, women CAN build muscle from working out with weights if they work hard enough at it. The amount of weight you use to perform the exercises will determine how much muscle you build. Using heavier weights will build more muscle.
How Often Should You Exercise Your Biceps?
If you are using relatively light weights to perform your bicep exercises, then you can work out every other day. You must give your muscles at least one day of rest between workouts. This resting period is when your muscles grow.
However, if you are using very heavy weights then you may need at least 2-3 days in between your workouts to allow your muscles to fully recover for the next workout.
Also, be sure to eat enough protein while trying to gain muscle. If you don't eat a lot of foods that contain protein then you may want to consider supplementing your diet with a lot of protein.
The Best Bicep Exercises
Standing Barbell Curls
To do this exercise you can use a curling bar to maximize the contraction of your bicep, or you can use an ordinary barbel. Either one will help you build big biceps.
Begin by gripping the barbell with your hands about a shoulder's width apart. Keep your knees slightly bent with your feet about 3-4 inches apart. Curl the bar up toward your chest, squeezing your biceps at the top of the curl for maximum benefit. Slowly lower the bar to its original position.
Don't rush the exercise and don't rock back and forth as you lift the barbell. Use controlled movements. If you can't lift the weight using controlled movements then the weight is too heavy for you at this point and you need to lower the amount of weight you are using until you are able to handle it.
This exercise can also be performed using dumbbells. Don't alternate the arms, raise the dumbbells simultaneously.
Standing Alternate Dumbbell Curls
Begin this exercise by holding the dumbbells in each hand with the palms of your hands facing your legs. As you curl the dumbbells upward, gradually turn your wrist so when you are at the top of the exercise your wrist should be facing the front part of your shoulder. Alternate one arm at a time.
Seated Alternate Dumbbell Curls
Seated dumbbell curls are performed the same way as when standing except that you are seated.
Concentration Curls
Concentration curls are the best exercise for building the peak of the bicep muscle. It is best performed when you are seated. The photo at the top of this page shows the proper way to perform a concentration curl.
When you are seated and have your arm supported using your inner leg as shown in the photo, slowly raise the dumbbell up until it is about even with your chin. Slowly lower the weight until it is in the original position.
Preacher Curls
Preacher curls require a preacher bench. To do this exercise you place your elbows on the preacher bench platform and slowly raise the dumbbells up toward your collarbone. This exercise can also be performed on a preacher bench machine. However, if you use a machine, if one arm is stronger than the other, it often helps your weaker arm/bicep to perform the exercise. By using free weights to perform the exercise the bicep muscles in both arms are equally challenged.
Watch the You Tube videos below to see how to properly perform some of the bicep exercises described earlier as well as some other effective bicep exercises. The first video shows the proper form and technique for the standing cable curl, alternating dumbell curl, and preacher curls.
Standing Barbell Curls
This exercise is a basic movement that works the biceps and forearms.
Grab a barbell with an underhand grip. Stand with your feet shoulder width apart. Let the barbell hang in front of you at arms length. Keep your elbows close to your torso at all times.
Moving only your forearms, use your bicep strength to curl the barbell up to shoulder level. Hold this position for a second to maximize the peak contraction in the biceps. Slowly lower the barbell to the starting position. Repeat.
Tips - do not lift excess weight and use momentum to swing the barbell up. Use a lighter weight and keep the movement slow and controlled. For variety you can use different types of barbells (i.e. an ez curl bar) to work the muscles at different angles. You can also do this exercise with a bar attached to a low cable pulley. |  |
Dumbbell Hammer Curls
This exercise is similar to the dumbbell curl. It works the biceps, brachialis, and forearms.
Grab a pair of dumbbells. Stand with your feet shoulder width apart. Let the dumbbells hang at arms length on each side of your body. Keep your elbows close to your torso at all times and keep the palms of your hands facing each other.
Moving only your forearms, use your bicep and forearm strength to curl the dumbbells up to shoulder level. Do not rotate your hands as you curl the dumbbells. Hold the top position for a second to maximize the peak contraction in the biceps. Slowly lower the dumbbells to the starting position. Repeat.
Tips - do not lift excess weight and use momentum to swing the dumbbells up. Use a lighter weight and keep the movement slow and controlled. For variety you can do this exercise with one arm at a time.
Incline Dumbbell Curls
This exercise is similar to the standing dumbbell curl. It works the biceps and forearms.
Grab a pair of dumbbells. Sit back on an incline bench with your feet shoulder width apart. Let the dumbbells hang at arms length on each side of the bench behind your body. This exercise isolates and stretches the biceps more then standing dumbbell curls so you will have to use less weight.
Moving only your forearms, use your bicep strength to curl the dumbbells up to shoulder level. Hold this position for a second to maximize the peak contraction in the biceps. Slowly lower the dumbbells to the starting position. Hold this position for a second to really stretch the biceps. Repeat.
Tips - do not lift excess weight and use momentum to swing the dumbbells up. Use a lighter weight and keep the movement slow and controlled. For variety you can do this exercise with one arm at a time.
Preacher Curls
This exercise isolates the biceps. Secondary stress is applied to the forearms.
Sit on a preacher bench with your upper arms lying flat on the pad, palms of your hands facing up. Have a training partner hand you a barbell. Lower the barbell until your elbows are almost straight and you feel a good stretch in the biceps.
Moving only your forearms, use your bicep strength to curl the barbell up to shoulder level. Slowly lower the barbell back to the starting position. Hold this position for a second to really stretch the biceps. Repeat.
Tips - since this is an isolation exercise use lighter weights and really focus on using perfect exercise form. For variety you can do this exercise with dumbbells instead of a barbell. You can also do this exercise with a bar attached to a low cable pulley.
Dumbbell Concentration Curls
This exercise isolates the biceps and is good for getting a peak contraction in the muscles.
Sit at the end of an exercise bench with your legs spread. Reach down between your legs and pick up a light dumbbell with one hand. Brace your elbow against your knee and fully straighten your arm. Place your other hand on your opposite leg to support your upper body.
Moving only your forearm, use your bicep strength to curl the dumbbell up to shoulder level. Hold this position for a couple of seconds to maximize the peak contraction in the biceps. Slowly lower the dumbbell to the starting position. Repeat for the desired number of reps. Do the same for your other arm.
Tip - since this is an isolation exercise use lighter weights and really focus on using perfect exercise form.
Spider Curls
Spider curls are a great exercise to work the bicep muscles and bring out the biceps peak. The positioning allows for a great contraction that forces blood into the muscles and gives your peak a good squeeze. Having a large peak on your biceps will make them appear to be larger and give them a freakish look. To perform this exercise, lay backwards on an inclined-bench so that your arms hang over the bench, as displayed in the picture. Keep your arms equal distance apart and dangle them fully to achieve a full contraction. With two dumbbells, curl the weight up to as high as you possibly can and lower your arms fully. Avoid swinging! Using dumbbells can ensure that you isolate each bicep and so that one arm does not take the majority of the weight.
Incline Dumbbell Curls
Incline dumbbell curls are another great isolation exercise for the biceps that helps you achieve a good squeeze. Research has been shown that this exercise might help to increase the bicep peaks. To perform this exercise, lay with your back against an inclined bench and grab the dumbbell(s). Curl the weight up to as high as it takes to achieve a good contraction, and lower the dumbbell down fully. Phil Heath, shown in the picture, prefers to perform each set by concentrating on one arm and then doing the next set with the other arm.
Dumbbell Preacher Curls
Another great exercise for developing the biceps are the preacher curls. This exercise enables the greatest range of motion and isolation available for the biceps. To perform the exercise, lower the dumbbell down until your arm is fully extended. Curl the weight up but do not let it rest against your shoulder so that there can be constant tension on the biceps. You must have a slanted surface to perform the exercise on, hence the name “preacher curls”.
Standing Barbell Curls
This exercise is a basic movement that works the biceps and forearms.
Grab a barbell with an underhand grip. Stand with your feet shoulder width apart. Let the barbell hang in front of you at arms length. Keep your elbows close to your torso at all times.
Moving only your forearms, use your bicep strength to curl the barbell up to shoulder level. Hold this position for a second to maximize the peak contraction in the biceps. Slowly lower the barbell to the starting position. Repeat.
Standing Dumbbell Curls
This exercise is similar to the barbell curl. It works the biceps and forearms.
Grab a pair of dumbbells. Stand with your feet shoulder width apart. Let the dumbbells hang at arms length on each side of your body. Keep your elbows close to your torso at all times.
Moving only your forearms, use your bicep strength to curl the dumbbells up to shoulder level. Rotate your hands so that your palms are facing upwards at the top. Hold this position for a second to maximize the peak contraction in the biceps. Slowly lower the dumbbells to the starting position. Repeat.
Tips - do not lift excess weight and use momentum to swing the dumbbells up. Use a lighter weight and keep the movement slow and controlled. For variety you can do this exercise with one arm at a time.
Dumbbell Hammer Curls
This exercise is similar to the dumbbell curl. It works the biceps, brachialis, and forearms.
Grab a pair of dumbbells. Stand with your feet shoulder width apart. Let the dumbbells hang at arms length on each side of your body. Keep your elbows close to your torso at all times and keep the palms of your hands facing each other.
Moving only your forearms, use your bicep and forearm strength to curl the dumbbells up to shoulder level. Do not rotate your hands as you curl the dumbbells. Hold the top position for a second to maximize the peak contraction in the biceps. Slowly lower the dumbbells to the starting position. Repeat.
Tips - do not lift excess weight and use momentum to swing the dumbbells up. Use a lighter weight and keep the movement slow and controlled. For variety you can do this exercise with one arm at a time.
Incline Dumbbell Curls
This exercise is similar to the standing dumbbell curl. It works the biceps and forearms.
Grab a pair of dumbbells. Sit back on an incline bench with your feet shoulder width apart. Let the dumbbells hang at arms length on each side of the bench behind your body. This exercise isolates and stretches the biceps more then standing dumbbell curls so you will have to use less weight.
Moving only your forearms, use your bicep strength to curl the dumbbells up to shoulder level. Hold this position for a second to maximize the peak contraction in the biceps. Slowly lower the dumbbells to the starting position. Hold this position for a second to really stretch the biceps. Repeat.
Tips - do not lift excess weight and use momentum to swing the dumbbells up. Use a lighter weight and keep the movement slow and controlled. For variety you can do this exercise with one arm at a time.
Preacher Curls
This exercise isolates the biceps. Secondary stress is applied to the forearms.
Sit on a preacher bench with your upper arms lying flat on the pad, palms of your hands facing up. Have a training partner hand you a barbell. Lower the barbell until your elbows are almost straight and you feel a good stretch in the biceps.
Moving only your forearms, use your bicep strength to curl the barbell up to shoulder level. Slowly lower the barbell back to the starting position. Hold this position for a second to really stretch the biceps. Repeat.
Tips - since this is an isolation exercise use lighter weights and really focus on using perfect exercise form. For variety you can do this exercise with dumbbells instead of a barbell. You can also do this exercise with a bar attached to a low cable pulley.
Dumbbell Concentration Curls
This exercise isolates the biceps and is good for getting a peak contraction in the muscles.
Sit at the end of an exercise bench with your legs spread. Reach down between your legs and pick up a light dumbbell with one hand. Brace your elbow against your knee and fully straighten your arm. Place your other hand on your opposite leg to support your upper body.
Moving only your forearm, use your bicep strength to curl the dumbbell up to shoulder level. Hold this position for a couple of seconds to maximize the peak contraction in the biceps. Slowly lower the dumbbell to the starting position. Repeat for the desired number of reps. Do the same for your other arm.
Tip - since this is an isolation exercise use lighter weights and really focus on using perfect exercise form.
Spider Curls
Spider curls are a great exercise to work the bicep muscles and bring out the biceps peak. The positioning allows for a great contraction that forces blood into the muscles and gives your peak a good squeeze. Having a large peak on your biceps will make them appear to be larger and give them a freakish look. To perform this exercise, lay backwards on an inclined-bench so that your arms hang over the bench, as displayed in the picture. Keep your arms equal distance apart and dangle them fully to achieve a full contraction. With two dumbbells, curl the weight up to as high as you possibly can and lower your arms fully. Avoid swinging! Using dumbbells can ensure that you isolate each bicep and so that one arm does not take the majority of the weight.
Incline Dumbbell Curls
Incline dumbbell curls are another great isolation exercise for the biceps that helps you achieve a good squeeze. Research has been shown that this exercise might help to increase the bicep peaks. To perform this exercise, lay with your back against an inclined bench and grab the dumbbell(s). Curl the weight up to as high as it takes to achieve a good contraction, and lower the dumbbell down fully. Phil Heath, shown in the picture, prefers to perform each set by concentrating on one arm and then doing the next set with the other arm.
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