How to get bigger biceps-Best Bicep exercises Getting Big Biceps for men ~ Muscle building secrets| Health, Nutrition and Best muscle building knowledge.

In this blog, I am sharing with you The Best Exercises for Getting Big Biceps at gym or if you have a barbell any type, weight plates and dumbbells. Now these are the very basic exercises that you must perform with good form. At the end, I will provide you the schedule plan and do these exercises for four times a week. You can take gap between these days also. Example- one day exercise one day off.

Barbell curl- (EZ barbell/ normal barbell)-

This is the first preffered exercise for building big biceps. you can perform this exercise by EZ barbell or normal barbell. Start with holding the barbell slightly outward to your shoulder width or equal to it. Start moving it up and lower down to starting position as shown in pic.

Hammer curl-

For lengthening of biceps, this exercise is must. Do this exercise while standing. Start holding the dumbbells with neutral grip with straight arm and then start curling it up in neutral position to your chest position. After that straight your arm down as shown in pic. Do not move your elbow for lifting barbell.

Preacher curl-

This is the exercise that can be done only in the strictest form. In it you will need a preacher setup like shown in the pic and sit comfortably with your lower body on the seat of this setup. Start with holding an EZ barbell or normal barbell with low weight on it. start from the position slightly above the rack and curl it up until it your forearm becomes slightly vertical to the ground and then lower the bar down to starting position.

Concentration dumbell curl-

It is the best exercise for targeting peak of the biceps and training the whole biceps muscles completely. You first need to go in position like given in pic below and start from that position to move the dumbell upwards until it goes above the elbow of your hand by which you are doing concentration curl.

Schedule

Barbell curl- (EZ barbell/ normal barbell) 4-5 sets of 8-10 reps

Hammer curl 3 sets of 6-10 reps

Preacher curl 4 sets of 6-10 reps

Concentration dumbell curl 3 sets of 6-10 reps

Addition to it you can also do wrist curl of 2 sets of 20-30 sets. Do these exercises for four times a week. Within few weeks you will start seeing the results .

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