How to Get Big Biceps

The bicep is a muscle group that consists of only two heads; the long head and the short head, as shown on the image above. The long head progresses and grows upward and the short head progresses and grows inward toward the body. The short head does not grow up but instead it grows out. To achieve nice biceps you must exercise both the short head and the long head. If you want big arms then you must exercise the deltoids, the biceps and the triceps but that’s another story completely

How to Get Bigger Biceps – Training Tips

To get bigger biceps, you’ve obviously got to go to the gym and exercise the biceps with weight. You should only do your bicep exercises twice a week and need to rest them for two days before you continue to exercise again, specially if you’re lifting really heavy. If you aren’t lifting as heavy and you feel confident for leaving them for one day then go for it but I would recommend at least 48 hours.

Studying the motion of the bicep would be a great idea as you would understand which exercises your biceps and which exercises other muscles. To work the bicep your exercises must be a pulling motion. Most of which you are pulling an object upward toward your chest except for one or two occasions where you’re pulling a t-bar (on a machine) toward your chest or doing chin ups.

Also, the wider the grip you have on your barbell and the more outward your hands with dumbbells (never move your elbows with dumbbell curls) then the more stress it puts the short head of your bicep.

Exercises for Bigger Biceps

Dumbbell Bicep Curl

You start with two dumbbells at your sides and with your shoulders held tightly at your sides (leave some space in between, make sure they aren’t directly pressing against your waist or hips otherwise this is a potential cheating movement) then slowly pull the dumbbells up toward your chest. You can chose whether you would like to alternate or not. This works the long head more than the short head

Concentration Curls

Start by sitting on either a bench or a seat with your legs apart and with a dumbbell in one hand. Place your elbow on your inner thigh. Start from the very bottom and slowly pull upward toward your chest. Place your other hand on the other thigh for more support. This works the long head most.

Preacher Curls

Start by sitting on the preacher curl bench with an EZ (also known as a curled bar) bar on the stand. Place your elbows on the pad in front of you and take the EZ bar into your hands at the curve. Tip: Hold it as it sits on the stand and make sure that it doesn’t move or twirl in your hands. If you hold it the other way around your wrists will hurt. From there, slowly pull upward toward your face and repeat. This works the long head most, if you widen your grip then it’ll work the short head more.

Hammer Curls

Start with two dumbbells in your hands, just like a regular dumbbell bicep curl. Then without twisting your hand (keep your hand stationary) pull the dumbbell up. Your palms should be facing inward, toward your body. Keep the same form as a regular dumbbell bicep curl but make sure that your hand stays with your palms facing outward. This works the short head more.