The 9 Bicep Exercises to Build Bigger Arms

Bicep exercises for bigger arms
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9 Bicep Exercises for Bigger Muscles

Bicep is the small muscle that are easy to build by doing proper exercises with consistency.

To build bigger biceps you must target all three muscles in your biceps regularly with proper form.

Building bigger biceps is a common fitness goal for many people but they are confused about about how to build it.

You need to do different effective exercises to build bigger biceps. We will tell you about the 9 different bicep exercises that are tried and tested for building bigger arms.

Add these exercises to your workout routine which can help you to build impressive arm development. These exercises will target all the different muscles in your biceps, ensuring a well-balanced and giving arm strength and size.

There are three types of bicep muscles.

biceps

Short Head

The short head of the biceps originates from the coracoid process which is the projection on the front of the shoulder.

The short head of the biceps is mainly used to develop the thickness and shape of the muscles.

Short-Head Bicep Exercises

1. Barbell curls

2. Dumbbell Curls

3. Concentration curls

4. Hammer curl

Long Head

The long head of the biceps originates from the Supraglenoid tubercle which is the projection above of the shoulder.

The long of the biceps is mainly used to develop the size and shape of the muscles.

Long-Head Bicep Exercises

1. Barbell curls

2. Incline curls

3. Preacher curls

Brachialis

The brachialis of the biceps originates from the front of the humerus which is the anterior surface of the distal half of the humerus (upper arm bone) is where the brachialis gets its start.

The brachialis of the biceps may not be visible due to its deeper location but it is mainly used to develop the size and shape of the muscles.

Brachialis Bicep Exercises

1. Hammer curls

2. Dumbbell curls

3. Preacher dumbbell curls

9 Bicep Exercises for Bigger Muscles

Here are the 10 bicep exercises to grow your muscle bigger and stronger.

1. Barbell Bicep Curls (Flat or EZ bar)

Bicep exercises

Barbell bicep curls are the best and most effective exercise to grow bigger arms. It targets all the muscles in the biceps mainly the short head and long head.

How to do

Step 1: Stand with your feet hip-width.

Step 2: Hold the EZ bar with the underhand grip.

Step 3: Lift the EZ bar till your shoulder level or higher.

Step 4: Hold the bar at shoulder level for 1-2 sec and squeeze it.

Step 5: Then bring back to the starting position and repeat it.

Note: Exhale while you lift the EZ bar and inhale while lowering the EZ bar.

Do 4 sets

1st Set – 15 counts

2nd Set – 12 counts

3rd Set – 10 counts

4th Set – 8 counts

2. Dumbbell Alternate Bicep Curls

Bicep exercises

Dumbbell alternate bicep curls are an effective exercise to grow your biceps and it independently targets each arm. It is used to improve muscle balance and strength.

How to do

Step 1: Stand with your shoulder width apart.

Step 2: Hold the dumbbell in both your hands.

Step 3: Maintain a slight bend in your knee and lift the dumbbell in each hand alternatively till your shoulder level or higher.

Step 4: Hold the dumbbell at shoulder level for 1-2 sec and squeeze it.

Step 5: Then bring back to the starting position and repeat it.

Note: Exhale while you lift the dumbbell and inhale while lower the Dumbbell.

Do 4 sets

1st Set – 15 counts

2nd Set – 12 counts

3rd Set – 10 counts

4th Set – 8 counts

3. Preacher Bicep Curls

Bicep exercises

Preacher curls are an effective isolation exercise and it is used to improve muscle growth and definition.

It mainly targets the long head and brachialis of the biceps, helping to give you a well-rounded arm.

You can do preacher curls in the machine, barbell or EZ bar.

How to do

Step 1: Sit on the preacher bench or machine with your chest against the pad and your feet on the floor.

Step 2: Take the EZ bar or straight bar and load the weight.

Step 3: Take the EZ bar or straight bar with an overhand grip.

Step 4: Push the EZ bar or straight bar upward by contracting your biceps.

Step 5: Hold it for 1-2 sec and squeeze it

Step 6: Then bring back to the starting position and repeat it.

Note: Exhale while you lift the EZ bar or straight bar and inhale while lowering it.

Do 4 sets

1st Set – 15 counts

2nd Set – 12 counts

3rd Set – 10 counts

4th Set – 8 counts

4. Hammer Bicep Curls

Hammer for biceps

Hammer curls are an effective exercise to build your biceps and it independently targets each arm. It also targets the forearm muscle and other related muscles.

It mainly targets the brachialis of the biceps and helps to grow the thickness in your upper arms.

It is an excellent way to target different arm muscles and promote balanced development.

How to do

Step 1: Stand with your feet shoulder width apart.

Step 2: Hold the dumbbell in both your hands with a neutral grip.

Step 3: Lift the dumbbell in each hand alternatively till your shoulder level or higher and it should be fully engaged.

Step 4: Hold the dumbbell at shoulder level for 1-2 sec and squeeze the biceps and brachialis to maximize muscle engagement.

Step 5: Then bring back to the starting position and repeat it.

Note: Exhale while you lift the dumbbell and inhale while lower the Dumbbell.

Do 4 sets

1st Set – 15 counts

2nd Set – 12 counts

3rd Set – 10 counts

4th Set – 8 counts

5. Concentration Curl

Biceps exercises

Concentration curls are an effective isolation exercise and it targets the long head of the biceps.

It is mainly used to target the peak of the biceps and improves the aesthetic of your arms.

How to do

Step 1: Sit on the bench with your feet on the floor and knees apart.

Step 2: Hold the dumbbell in one hand with an overhand grip.

Step 3: Place your elbow of the arm in the thigh with your arm fully extended.

Step 4: Lift the dumbbell upward till your shoulder level by contracting your biceps.

Step 5: Keep your arm stationary, only your forearm should move.

Step 6: Hold the dumbbell at shoulder level for 1-2 sec and squeeze it to maximize muscle engagement.

Step 7: Then bring back to the starting position and repeat it.

Note: Exhale while you lift the dumbbell and inhale while lower the Dumbbell.

Do 4 sets

1st Set – 15 counts

2nd Set – 12 counts

3rd Set – 10 counts

4th Set – 8 counts

6. Incline Dumbbell Bicep Curl

Dumbbell curls

Incline dumbbell curl is the best exercise to target the long head of the biceps and can develop the upper part of the arm.

This exercise will be performed on the incline bench, which is different from traditional dumbbell curls.

Incline dumbbell curls help to build strength and size in the upper part of the biceps.

How to do

Step 1: Set the incline bench at an angle of 45 degrees.

Step 2: Sit on the bench with your back against the backrest and keep your feet on the floor.

Step 3: Hold the dumbbells in each hand with your arms fully extended.

Step 4: Keep your upper arm close to the bench with your arms fully extended.

Step 5: Maintain a slight bend in your knee and lift the dumbbell in each hand alternatively till your shoulder level or higher.

Step 6: Hold the dumbbell at shoulder level for 1-2 sec and squeeze it.

Step 7: Then bring back to the starting position and repeat it.

Note: Exhale while you lift the dumbbell and inhale while lower the Dumbbell.

Do 4 sets

1st Set – 15 counts

2nd Set – 12 counts

3rd Set – 10 counts

4th Set – 8 counts

7. Overhead Cable Curl

overhead cable curl

Overhead cable curl is an effective bicep exercise that provides a unique angle compared to other bicep variations.

Overhead cable curl mainly targets the long head of the biceps and can develop the upper arm size and strength.

It gives continuous tension to the biceps, making it the best exercise for muscle development.

How to do

Step 1: Set the cable machine to the highest position and attach the straight bar to the cable.

Step 2: Stand facing away from the cable machine with your feet shoulder-width apart.

Step 3: Grab the bar with your hands fully extended.

Step 4: Pull the bar above your head with your knees slightly bent.

Step 5: Step 4: Hold the bar above your head for 1-2 sec and squeeze it.

Step 6: Then bring back to the starting position and repeat it.

Note: Exhale while you pull the bar and inhale while returning the bar to the starting position.

Do 4 sets

1st Set – 15 counts

2nd Set – 12 counts

3rd Set – 10 counts

4th Set – 8 counts

8. Chin-ups

chin ups for effective biceps

Chin-ups are a compound exercise that targets the muscles in your upper body mainly the biceps and back muscles.

It is mainly used to build strength in the upper body and helps to build a well-rounded physique.

How to do

Step 1: Go to the pull-up bar and grab it with your palms facing forward.

Step 2: Hang in the bar with your arms fully extended with your feet in the air.

Step 3: Pull your body upwards till your chin is over the bar.

Step 4: Hold 1-2 sec upwards, squeeze your biceps and back muscle.

Step 5: Step 5: Then come downwards to the starting position and repeat it.

Note: Exhale while you pull the bar and inhale while returning the bar to the starting position.

Do 4 sets

1st Set – 15 counts

2nd Set – 12 counts

3rd Set – 10 counts

4th Set – 8 counts

9. Bicep Cable Curl

Cable curl

Bicep cable curl is the best exercise to target biceps brachii and it is used to build the strength and size of your biceps.

How to do

Step 1: Set the cable machine to the lowest position and attach the straight bar to the cable.

Step 2: Stand facing away from the cable machine with your feet shoulder-width apart.

Step 3: Grab the bar with an underhand grip with your hands fully extended.

Step 4: Pull the bar toward your shoulders by bending your elbows and contracting your biceps.

Step 5: Step 4: Hold the bar in the same position for 1-2 sec and squeeze it.

Step 6: Then bring back to the starting position in a controlled manner and repeat it.

Note: Exhale while you pull the bar and inhale while returning the bar to the starting position.

Do 4 sets

1st Set – 15 counts

2nd Set – 12 counts

3rd Set – 10 counts

4th Set – 8 counts

The Bottom Line

Building bigger biceps and stronger biceps requires dedication, consistency and the right exercises. Keep in mind that it takes time and patience to develop larger arms. Maintaining good form, gradually increasing the resistance, and giving your muscles enough rest and nourishment to recuperate and strengthen are all crucial. These exercises can help develop strong, attractive biceps as part of a well-rounded arm training regimen.

We have introduced 9 effective bicep exercises that will help you to reach your bigger arm goals. Do all the bicep exercises properly to build strength and thickness of your arm.


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