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.Continue Reading
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.
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 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.
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.
According to BodyBuilding.com, barbell curls, weighted bench dips, and cable crunches are resistance exercises that work the biceps, triceps and abdominal muscles, respectively. Resistance training is any exercise that causes muscles to contract against external resistance, including dumbbells and body weight, according to eMedicineHealth.Full Answer >
The biceps are the muscles that move the lower arm towards the upper arm. To develop large biceps, a training program focused on mass-building is necessary. BodyBuilding.com recommends four exercises in particular: the standing barbell curl, the one-arm preacher curl, the incline dumbbell curl and the hammer curl.Full Answer >
To perform a reverse biceps curl, grasp a barbell or a pair of dumbbells using an overhand grip with your palms facing toward your body, and slowly curl the weight up to your shoulders using the muscles in your forearms and biceps. Hold at peak contraction for a moment, and then lower the weight in a controlled manner back to the starting position. Perform one to three sets of eight to 16 repetitions.Full Answer >
Doing a push-up will work out the muscles found in the arms, chest, shoulders, back and neck including the triceps, biceps, pectoralis, deltoids, serratus anterior, the abdominal muscles and the coracobrachialis. The push-up is considered one of the best exercises because it is simple and can be performed without weights from the comfort of home.Â Full Answer >