Top 5 exercises to get bigger biceps

Biceps are one of the most popular muscle groups to focus on when it comes to weightlifting and bodybuilding. Having toned and defined biceps can be a symbol of strength and fitness, and for many people, it’s a goal to work towards. If you’re looking to get bigger biceps, there are several exercises you can do to help achieve your goal. In this article, we will discuss 5 exercises that can help you to build bigger biceps and improve your overall arm strength.

Barbell Curls

This is one of the most effective exercises for building bigger biceps. It works both the short head and long head of the biceps, and it’s a compound movement that also targets the forearms. To perform this exercise, stand with your feet shoulder-width apart and hold a barbell with an underhand grip. Curl the barbell towards your shoulders, keeping your elbows close to your body, and then lower the barbell back to the starting position. Use a weight that is heavy enough to challenge you but not so heavy that you can’t complete the exercise with the proper form.

Dumbbell Curls

Dumbbell curls are similar to barbell curls, but they allow for a greater range of motion and can target the biceps more effectively. To perform this exercise, stand with your feet shoulder-width apart and hold a dumbbell in each hand with an underhand grip. Curl the dumbbells towards your shoulders, keeping your elbows close to your body, and then lower the dumbbells back to the starting position. Make sure to keep your core tight and your back straight during the exercise.

Pull-Ups

Pull-ups are a great exercise for building bigger biceps as well as a strong back. To perform this exercise, grab onto a pull-up bar with an overhand grip and pull your body up towards the bar, keeping your elbows close to your body. Lower your body back to the starting position. If you can’t perform a pull-up, use an assisted pull-up machine or start with negative pull-ups (jump to the top position and lower yourself slowly).

Cable Curls

Cable curls are a great exercise for targeting the biceps and forearms. To perform this exercise, stand with your feet shoulder-width apart and hold a cable attachment with an underhand grip. Curl the cable towards your shoulders, keeping your elbows close to your body, and then lower the cable back to the starting position.

Hammer Curls

Hammer curls are similar to dumbbell curls but with a neutral grip. This exercise targets the brachioradialis muscle, which is located on the top of the forearm, as well as the biceps. To perform this exercise, stand with your feet shoulder-width apart and hold a dumbbell in each hand with a neutral grip. Curl the dumbbells towards your shoulders, keeping your elbows close to your body, and then lower the dumbbells back to the starting position.

It’s important to remember that building bigger biceps takes time and consistency. It’s also important to have a well-rounded workout routine that includes exercises that target different muscle groups. Additionally, it’s important to focus on proper form and to increase weight gradually as your muscles adapt to the exercises. Don’t forget to get enough rest, eat a healthy diet, and stay hydrated. With these exercises and a consistent workout routine, you can achieve your goal of bigger biceps.