The healthiest way to get bulging biceps is to build muscles through workouts that focus primarily on the biceps, while also strengthening the deltoids and triceps. Weight training builds both strength and muscle mass over time. Practice weight training for the upper arms two to three days a week.
- Do arm curls
Use either free weights or a weight machine to perform eight to 12 repetitions of the curl by using your bicep muscle to bring the weights up to your shoulders. Practice proper form by keeping your elbows at your sides to avoid injury. Avoid swinging your back to gain the maximum benefits of this exercise.
- Practice close-grip bench presses
Use a close-grip form by keeping your hands about 18 inches apart from one another. With a dumbbell in each hand, lift the weights above your head in sets of eight to 12 repetitions.
- Increase weights regularly
To continue to improve your arm strength and muscle mass, regularly increase the weights you use in each exercise. Choose an amount of weight that leads to muscle fatigue in the last few repetitions in each set.
- Eat lots of protein
Protein helps the body gain muscle mass, so consume enough to fuel your weight lifting regimen.