Get bigger biceps by practicing intensive, bicep-isolating exercises two to three times per week. Choose an appropriate exercise program for your strength and skill level. Focus on the biceps and surrounding brachialis and brachioradialis muscles to aid in elbow and shoulder flexing. For bicep exercises, you need barbells and dumbbells with customizable weights.
- Warm-up the target muscle groups
Warm-up by beginning with a light, five-to-10 minute cardio workout, followed by stretching and warm-up sets at half of your usual weight.
- Choose bicep exercises
Pick a combination of bicep exercises that isolate the muscles, such as the standing barbell curl, the one-arm preacher curl, the incline dumbbell curl and the hammer curl.
- Perform the exercises
Perform two to three sets of eight to 12 repetitions. Avoid overworking the muscle by practicing no more than 6 to 9 sets per workout. To avoid injury, ensure that you are using strict, proper form for each exercise. Isolating the muscle groups allows you to focus all of your energy on your biceps.
- Use recovery times to cross-train
Between exercises, exercise a different part of the body to give your biceps and the related muscles sufficient time to rest. Cross-training improves your overall fitness and helps you grow bigger biceps.