4 Tips for Bigger Biceps Workouts

Exercise 1: Barbell Curl

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.

To Perform

• 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.

Exercise Data

• Main Muscle Worked: Biceps
• Other Muscles Worked: None
• Equipment: Barbell
• Mechanics Type: Isolation

Exercise 2: 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.

To Perform

• 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.

Exercise Data

• Main Muscle Worked: Biceps
• Other Muscles Worked: None
• Equipment: Dumbbell
• Mechanics Type: Isolation

Exercise 3: 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.

To Perform

• 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.

Exercise Data

• Main Muscle Worked: Biceps
• Other Muscles Worked: None
• Equipment: Dumbbell
• Mechanics Type: Isolation

Exercise 4: Hammer Curls

The hammer curl, although not strictly a biceps exercise, will develop the brachialis, lending a greater degree of overall size to the biceps area. The brachialis, the strongest flexor of the elbow, runs along the side of the upper arm and comprises much of the lower biceps area.

It conveys the impression, in those with full development, of a tennis ball stuck under the skin between the biceps and triceps. Developing it to its fullest will help to push the biceps up therefore creating the illusion of a peak, and fill out the lower portion of the biceps, providing overall thickness in this area.

To Perform

• With elbows fixed at the side of the body, place the palms in a neutral position (palms facing one another).
• Curl the dumbbells up, the same way you would for a regular dumbbell curl.
• Lower dumbbells slowly and repeat.

Note

Ensure elbows are fixed at sides throughout the movement, as this will eliminate any shoulder movement, thus placing a greater load on the brachialis.

Exercise Data

• Main Muscle Worked: Biceps
• Other Muscles Worked: Forearms
• Equipment: Dumbbell
• Mechanics Type: Isolation

Variation

A hammer curl variation I have found to work well is the alternate version. Simply perform the movement as instructed, one arm at a time. This will allow for a greater focus to be placed on each brachialis muscle.

Exercise Data

• Main Muscle Worked: Biceps
• Other Muscles Worked: Forearms
• Equipment: Dumbbell
• Mechanics Type: Isolation

A Program For Massive Guns

For the past nine months my biceps program, based on the four exercises above, and following similar principals to the ones featured in this article, has produced my fastest results ever. With this routine I managed an increase of one inch on my upper arm circumference, taking my measurement from 16-to-17 inches, an excellent result for someone with 15 years training experience.

The program outlined in this article is slightly modified - I had used my program in the build-up to a bodybuilding shown - to meet the needs of one who seeks primarily muscle mass and cuts, without the extra detail needed for a bodybuilding show. I have used the following program to great success on several bodybuilding clients.

The basic program for one who is in the beginning stages involves training biceps once per week, but the second routine (also featured) requires targeting them twice a week, and can be used by the more advanced lifter.