Big chest muscles, 6-pack abs, big biceps & triceps. That’s what most people want. I feel big shoulders, traps & back are more impressive, but to each his own. Here’s how to build bigger arms and increase biceps size. follow some “Best Biceps Workout Tips“.
Common Mistakes to Avoid
The number 1 mistake is doing endless biceps curls & triceps extensions to build bigger arms. This works at the advanced level, but for beginners it’s inefficient and counterproductive.
- Curls & Extensions. Beginners need free weight compound exercises like Squat and Deadlifts to build overall muscle mass, not isolation exercises like curls. You need to lift heavy to gain muscle mass, but you can’t lift heavy with isolation exercises.
- Overtraining Your Arms. Arms are small muscles which you hit on all exercises by holding the bar and bending your arms. You can’t train them 5x/week. Muscles grow when they rest.
- Neglecting Other Muscles. This will get you out of proportion. Your arms will be too big compared to the rest of your body and you’ll look funny.
- Not Eating Enough Food. You’ll never get 18″ biceps if you only weigh 120lbs at 6′. You must gain weight to build bigger arms. People often say you need to gain 15lb for every inch you want to add on your arms. Check the muscular potential table and how much you need to weigh in order to increase your biceps size.
Best Biceps Workout Tips
The biceps curl can be performed a number of ways: standing with dumbbells (both hands curling or alternating), one arm resting on inner thigh as with the concentration curl, preacher curl variations (including the one arm version featured in this article) and seated with dumbbells.
Given the main role of the biceps is elbow flexion, the logical movement for stimulating the most amount of muscle in this region is the curl, and the most basic of all the curling movements is the standing barbell version, universally known as the greatest biceps exercise ever.
How To Do it: Hold bar with a shoulder-width grip, with arms straight toward the floor and elbows locked an inch from your sides.Curl weight toward the chest, while keeping the elbows and back fixed.Contact the biceps as the bar reaches the front of the chest.Resist weight as it slowly lowers to the floor for a full stretch.
2. STANDING DUMBBELL CURL
In a biceps-focused list like this, you can’t leave out the classic curl. So we didn’t. (Don’t worry: The exercises will get more interesting.) But we would ask that you use a weight that makes sense: If you’re swaying back wildly and contorting your body—especially excessively arching your lower back—to lift the load, you should probably get a lighter pair of dumbbells.
How To Do it: Grab a pair of dumbbells and let them hang at arm’s length next to your sides. Turn your arms so your palms face forward. Without moving your upper arms, bend your elbows and curl the dumbbells as close to your shoulders as you can. Pause, then slowly lower the weight back to the starting position. Each time you return to the starting position, completely straighten your arms.
Take your standard-grip curl and flip it on its side. This small difference in the way you hold the dumbbell helps transfer more of the work from your biceps brachii to your brachialis—a muscle that can make your arms look thicker.
How To Do it: Grab a pair of dumbbells and let them hang at arm’s length next to your sides with your palms facing your thighs. Without moving your upper arms, bend your elbows and curl the dumbbells as close to your shoulders as you can. Pause, then slowly lower the weight back to the starting position. Each time you return to the starting position, completely straighten your arms.
4.INCLINE DUMBBELL CURL
Another good overall mass builder (second only to standing bar curls in my opinion) is the incline dumbbell curl. It allows one to achieve a full range of motion while getting a maximal stretch at the bottom of the movement. The amount of weight used will be less than with the bar curl, but providing the form is kept strict it will produce an amazing pump.
How To Do it:Lying back on an incline bench, hold two dumbbells with arms extended down and back.Curl the dumbbells up and out with both hands, being sure to turn the wrists as the weights are raised.Slowly return to start position.
5.CABLE ALTERNATING FLEX CURL
Instead of holding your arms by your sides for this variation of the biceps curl, you’ll keep them extended outwards, parallel to the floor. Just holding your arms in this position will put them to work. Adding a curl helps zero in directly on your biceps.
How To Do it: Stand between the weight stacks of a cable crossover station and grab a high-pulley handle in each hand. Hold your arms out to the sides so they’re parallel to the floor. Without moving your right arm, curl your left hand toward your head. Slowly allow your left arm to straight and then repeat the move with your right arm.
6.ONE-ARM DUMBBELL PREACHER CURL
This exercise could be considered an isolating movement as it really focuses stress on the peak (which is found on the short head and is genetically determined) and adds to fullness at the lower portion of this muscle. However, as mentioned it does add to fullness and I have found it to be one the best movements for enhancing overall size.
How To Do it:Using a regular preacher bench, hold dumbbell with an underhand grip while locking elbow firmly in place in an extended position on the bench.Slowly curl the dumbbell up, trying to touch the shoulder of the arm being worked.
7.EZ-BAR PREACHER CURL
Resting your arms on a sloping pad of a preacher bench helps isolate your biceps by taking your other upper-body muscles out of the equation—meaning, they won’t come into play to assist where your biceps are weakest. If you don’t have the appropriate workstation, you can use a Swiss ball or a bench angled to 45 degrees.
How To Do it: Grab an EZ-bar with your hands six inches apart. Rest your upper arms on the sloping pad of a preacher bench and hold the bar in front of you with your elbows slightly bent. Without moving your upper arms, bend your elbows and curl the bar toward your shoulders. Pause, then slowly lower the weight back to the starting position.