How to Get Bigger Biceps

Having bigger, stronger arms can give you a feeling of confidence. Muscular arms can also convey a sense of athleticism and strength. But there are some important practical benefits to having stronger arms, too.

Anything that requires upper body effort — from picking up your kids to lifting heavy boxes — can be done more easily with stronger arms. In addition to boosting your daily functional fitness, having more muscle mass has the ability to:

• increase your metabolism — this means your body will burn more calories, even when you’re not exercising
• increase muscle endurance, strength, and tone
• lower your chance of injury

The two main muscles in your upper arm are the biceps in the front and the triceps in the back. They’re opposite functioning muscle groups, so they require different types of exercises for strength training.

In this article, we’ll walk you through 4 exercise for your biceps

Your Biceps brenchii, more commonly known as your biceps, is a double-headed muscle that runs from your shoulder to your elbow. It’s the key muscle involved in lifting and pulling with your arms.

Not surprisingly, according to a 2014 study conducted by the American Council on Exercise (ACE), some of the best exercises for your biceps involve lifting or curling weights up toward your shoulder.

To do these exercises, choose a weight that allows you to do 12 to 15 repetitions of each exercise with the right form.

To start, perform one set of each exercise two to three times a week, allowing for at least 1 day of rest in between your biceps workouts. You can build up to doing two to three sets of each exercise as you build your strength.

1. Concentration curl

In the ACE study, researchers compared the effectiveness of eight different types of biceps exercises. The one that achieved the greatest muscle activation was the concentration curl.

The authors of the study suggest that it’s the most effective bicep exercise because it isolates the biceps more than any of the other exercises.

To do a concentration curl:

1. Sit at the end of a flat bench with your legs open in a V shape.
2. Grip a dumbbell with one hand and lean forward slightly.
3. With your palm facing your center, rest your elbow against the inside of your thigh.
4. Rest your other hand or elbow on the other thigh for stability.
5. While keeping your upper body still, curl the weight slowly toward your shoulder.
6. As you lift, turn your wrist slightly so that you end the curl with your palm facing your shoulder.
7. Pause for a moment, allowing yourself to feel the effort in your bicep, and then slowly lower the weight. Don’t rest it on the floor, though, until your final repetition.
8. Repeat 12 to 15 times, then switch arms.

2. Cable curl

Cable curls can be done a few different ways. You can use a low pulley machine attached to a cable with a handle. Or, you can use a resistance band if you can safely tie one end of the band to something sturdy.

For a standing one-arm cable curl:

1. Stand a couple of feet from the pulley machine, and grasp the cable handle with your palm facing forward and your elbow close to your side.
2. Place the foot opposite your curling hand a little in front of your other foot for better balance.
3. Slowly curl your arm, bringing your palm toward your shoulder.
4. Hold the curl up for a moment and feel the exertion in your bicep.
5. Slowly lower the handle to the starting position.
6. Do 12 to 15 repetitions, then switch arms.

3. Barbell curl

With this classic bicep exercise, it’s important to keep your back straight and avoid moving your body, except for your arms. You want to make the biceps do all the work, so you may need to start with a lighter weight at first.

To do a barbell curl:

1. Stand with your feet about shoulder-width apart.
2. Hold the barbell with your arms at your side, palms facing out.
3. While exhaling, slowly curl the barbell up toward your chest. Keep your chest still, using only your arms to lift the barbell.
4. Hold the position for a second, then slowly lower the barbell to its starting position.
5. Repeat 12 to 15 times. 

4. Chinup

The chinup requires a sturdy chinup bar that’s high enough off the ground that your feet won’t touch the floor when your arms are extended.

To do a chinup:

1. Stand under the chinup bar, and reach both arms up so that your palms are facing you.
2. Grab the bar with both hands. You may need to jump or step up to reach the bar.
3. With a firm grip and your thumbs wrapped around the bar, steady your body. It may help to cross your legs for more stability.
4. While exhaling slowly, pull your body upward by bending your elbows.
5. Keep your elbows in front of you as you focus on letting your biceps pull you up to where your chin meets the bar.
6. Pause for a moment, then slowly lower yourself to the starting position before repeating the move again.

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