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                             Biceps workout


Biceps workout is one of the most favorite parts of every bodybuilder. We all impressed with the person having bigger biceps. And when we see any bodybuilder we focus on their biceps first. And having bigger biceps is a cool thing when you wear any t-shirt it looks amazing. When a new boy goes to his first day in the gym the first requirement of every guy is to have big biceps. Big bicepsalso reflects the power of an individual. Having a big and impressive biceps is the dream of every guy who goes to the gym.  And to achieve that dream many of them are using some items which are not good for them and make their biceps look ugly. They inject synthol which leads to destroying the looks of their biceps and makes them look ugly. But in this article, we will tell you some amazing techniquesand exercises to get bigger biceps. Getting big biceps or bodybuilding is not one day process it will take some good time but the things which are important are continuity. If you will follow these steps you will definitely get changes in your biceps. Biceps are small muscles so it does not grow much so to increase the size of arms you have to focus on triceps too. Because triceps are big muscles and it grows much and increase the size of your arms too and makes them look bigger. 

In this topic, we will point out some reason also why your biceps are not growing. And tell you some techniques and exercises.

First, we all have to know that biceps are small muscles in comparison to other muscles group biceps size will take time to increase in one year it only increases by 1-1.5 inches. And its growth depends upon your diet and exercise.


Important points for the growth of your biceps:

·       Don’t ever miss any barbell and rod bar exercises.

·       Lift more weight as much as you can on barbell exercise. Min.6rep and max. 10rep.

·       To increase your biceps size also focus on tricep exercises it will help you to increase the size of your biceps

·       Use proper techniques.


1.    Biceps barbell curl:

                 This is one of the best and most important basic exercises for your biceps. This exercise helps your biceps to grow bigger and it also gives fullness to your biceps, it is a most effective exercise for your biceps to grow. Barbell curl gives you a crazy pump during your sets. And it will feel your biceps. Even pro-level bodybuilders give a priority to this exercise. And this exercise will help you definitely if you will follow proper techniques and schedule.
How to perform: Just takes an Olympic rode our normal biceps rode and grip should be underhand. Positioned as wide as your hips.
·        For targeting inner portion of biceps take a wider grip
·        For targeting outer portion of biceps take a closer grip
·        Squeeze your biceps at the top and release slowly.
Make your feet should be planted strongly and do not use your hip to lift weights.
Sets: 4 sets of 12 reps each. In each set try to increase weights and reduce the reps, minimum 8reps.   


2.    Biceps dumbbell curl:

Biceps dumbbell curl is one of the best exercises for your biceps. It makes your biceps to feel the instant pump. This is exercise is best for your biceps size gain and it will also target the peak head of your biceps muscles.

How to perform:Take a pair of dumbbells and now bend the elbow as close to your shoulder, but do not move your shoulder. And release slowly downward.

Sets: 4sets of 12 reps each.   


3.    Hammer with dumbbell: 

Hammer exercise with dumbbell gives your biceps a broad and massive look. It increases the broadness of your biceps. Which helps your biceps to look bigger massive. These exercises also impact your forearms too.

How to perform: Take a set of dumbbells and hold them in a straight position. Now bend your elbow in parallel position and hold for a second and then release slowly downward. Do not move your shoulder while performing. Try to focus on biceps muscles.

Sets: 4sets of 12 reps each, the weight will be increased in each set.  

It is one the best exercise for the biceps peak head, which increases the size of your biceps and increases the look and beauty of your biceps. Dumbbell concentration is one of the best and effective exercises for your biceps peak.  It improves the look of your biceps. It is an isolated exercise that is based on isolation. The more you squeeze and isolate the more you feel in your biceps. It is very important for you if you have a small peak, it helps you to grow your peak head. We will recommend you to add this exercise in your biceps workout routine. 

                  HOW TO PERFORM: 

 Take one dumbbell and sit on the bench and not put your elbow slightly on the same leg, move your forearms part and try to squeeze and isolate your biceps muscles, the more you isolate and squeeze your biceps it will affect more. And try to release slowly.

                   Sets:  4sets of 25 in each hand, total sets 8.

4.    Preacher curl:

It is also for the peak head of your biceps. This will target your peak head and helps you to grow your biceps peak and helps to look your biceps bigger and amazing, we should recommend you to add in your biceps exercise routine. It is also an isolation exercise and based on isolation. The more you isolate your biceps the more you feel.

Biceps workout

How to perform: 

Use preacher curl machine or preacher curl bench. And try to isolate and squeeze biceps more. To feel biceps squeeze and release slowly.

Sets: 4sets of 12 reps each.


So, guys, these above are some of the exercises which we will recommend you to follow these exercises and to add these exercises in your biceps exercises routine. These exercises will help you to gain a big biceps and helps your arms to look bigger. But it is important to focus on the right techniques for doing exercises.


Some Mistakes during sets:

  •       Do not move your shoulder along with your biceps.
  •    Do not take more than 30-40 seconds between the sets.
  •    Do not lift the weight by your hips. Just straight and keep your chest out.
  •    Do not do ego lifting. Choose weight according to your capacity.
  •    Do not engage your overall body. Only engage your forearms and biceps.


Note:  We all know that in all the exercises to train any part of the body and muscles of our body there is an involvement of biceps that’s why it is essential for the growth of biceps to give proper rest to your biceps muscles because it is a small muscle it takes time to recover. And if we train it daily it will stop increasing or growing due to not getting proper rest.

So it is also very important to give the proper recovery time to your biceps muscles to recover. And the other most important thing is that diet, which is also very essential. Diet is very important in each and every time without diet you can’t achieve what you want. You cant achieve your body goal without focusing on your diet. A disciplined diet is very important for a disciplined body.

Diet :

Biceps workout

Diet is one the most important part for a bodybuilder or if you are a normal person then too. If you will not focus on a diet no exercise can help you and mind one thing there is no supplement ever take the place of a natural diet. Diet is important and diet should be disciplined. Avoid junk food. Try to consume a high protein diet it will help you to gain muscle mass. Eat vegetables, pulses or if you are non-vegetarian then fish, chicken boiled egg whites, etc. And if you want some extra protein and want to consume supplements or protein but don’t have money, you can use How to make protein powder at home for bodybuilding click here

You can use this powder it is 100% natural and at a low budget and it will definitely help you, and if you are beginners it is best for you. So we would recommend you to use this powder. Link is available please visit. 

So this is some tips and exercises for the bigger arms you can by following these tips and exercises you can able to develop your bigger arms.

other workouts link available…

·        Back workout:Best 9exercises. 

·       Best Triceps workout, click here

·       Shoulder workout: Best 6 exercises for mass and bigger shoulders, click here

Thanks for reading.
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