Want bigger biceps?

Want bigger biceps?

Many guys start a fitness regimen solely for the purpose of developing humongous biceps that they can flex and show off to women. Having a huge set of guns that you can show off, is almost every scrawny kids dream in the gym.

Before we begin, I have to make it clear that there is no special way of working out the biceps. There are no fancy exercises, techniques, or shortcuts to help you develop them quicker. But before we dive into the topic, building bigger biceps should be only a small portion of why you go to the gym. It is very important that you focus on building a body that is overall balanced in size, as it makes it more aesthetically pleasing, rather than working out only your biceps and having a small chest and legs. But with that said, in this article I’m going to provide you with the best exercises that will help you build bigger biceps.

*NOTE: if you want bigger arms in general, you’re going to have to work out your triceps. Many people who strive for bigger biceps tend to want bigger arms. Your triceps roughly make up 2/3 of your total arm size. So if you want arms to hug those sleeves, you should focus on that*

Here are the 3 best exercises for beginners to build bigger biceps.

Pull ups/ chin ups:

Now bear with me guys. I can already see most of you shaking your head, and asking why I list this exercise at all, since it’s mostly a back exercise. The reality is that your biceps are stimulated during the pulling movements that you do in the gym. Any type of chin up, pull ups, lat pull down, or rows stimulate your biceps. If you don’t have a gym membership, or a set of dumbbells, this is one of the best ways to develop your biceps.

Barbell biceps curls:

This should be the bread and butter of your biceps workout and are great for adding mass. I list barbells because it allows heavier weight to be lifted because most people are slightly stronger when they lift barbells as opposed to dumbbells. I recommend using a barbell when starting out to develop even strength and to work the left and right side evenly to prevent muscle imbalances.

Dumbbell curl with supination:

A supinated curl is where the hand begins in a neutral position and then twists upwards until the palms are facing up. Many people perform this exercise alternating from one arm to the other.


As with any exercise, you should aim for proper form when performing these curls. You must make sure to perform every single rep with strict form to ensure that the biceps are properly engaged and are receiving stimulation. Though I listed these 3 exercises, there are many other great bicep stimulating exercises that you can perform as you advance in your training. See you in the next article.


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John considers himself as a fitness enthusiast who loves to do anything to keep the body in peak physical performance (much like a highly tuned machine). He mainly focuses on sports nutrition and supplement research, but is also highly knowledgeable in relation to muscle growth and fat loss. He's helped numerous people over the years achieve the body that they've always wanted and hopes his information will guide you to the goals you want.

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