How to get big biceps fast: 13 expert-recommended workouts

get big biceps fast

If you have these big biceps workout questions like …

How to get big biceps fast? OR How to get big biceps in a week or 2 weeks? OR How to get big biceps with dumbbells? OR How to get big biceps without weights OR How to get bigger biceps at home?…then you are the best place on the planet.

That’s because your innate wish to build those bigger arms is not an unusual thing for you!

In fact in bodybuilding, everybody dreams big biceps, as they are a most impressive area to develop, and given their degree of visibility and superficiality, signify one’s strength perhaps like no other body part.

When someone asks, “flex a muscle” they do not want to see your calves. It is the biceps that are usually requested.That’s why the greatest professional bodybuilding champions are usually are known for tremendous biceps size and shape.

You can see yourself from the Austrian Oak, Arnold Schwarzenegger, through to current Mr. Olympia, Ronnie Coleman, great champions usually have great biceps.

So, without further ado, let’s dive in and find out the best biceps workouts to get those big biceps fast without wasting a tone of time and money.

What makes Biceps so important?

Since biceps are the most prominent bulging part of our arms muscles, even more than triceps, it makes much sense to give special importance to growing them bigger & muscular.

But before we proceed to build those big biceps, first we need to learn its anatomy to better plan our workouts.

Anatomy of Biceps

Biceps is a muscle right on the front of the upper arm. It includes a “short head” and “long head” working together as one muscle

The attachment of the biceps to the bones of arms is through a connective tissue called ‘tendons’.These tendons connect biceps to both shoulder in the upper area and lower arm area.

So, when it contracts through  these tendons, it pulls the forearms and rotates it outward.

In fitness, bicep is broken into further three parts:

  1. The biceps brachii. This part is visible as the main bump on the arm
  2. The brachialis. The muscle that actually sits just right below the bicep
  3. The brachioradialis. The muscle than runs through the whole forearm.

A short note:

It’s a common mistake to focus only on brachii to get their bigger biceps. However, if you want fuller, thicker-looking arms, you need to work on the biceps from all sides.

Best Bicep workouts for bigger muscles

Building bigger biceps shouldn’t be that difficult. It’s just that you’re probably doing it wrong. Also, there is more to bicep exercises than the traditional, typical dumbbell curl. 

In fact, there are loads of bicep exercises, more than enough for everybody, and I will present to you the best and most effective ones for getting those bulging biceps.

Here are the best arms workouts for men to get those bulging biceps.

1. Chin-up

How to do it?

  1. Start by grabbing the bar at a grip that is not wider than your shoulders and your palms not facing away from your face.
  2. Now try pulling yourself up so that your head is above the bar.
  3. Finally, come back to the original position slowly.

2. Regular EZ bar curl

How to do it?

  1. Start by holding the Ez bar just in front of your thighs with underhand at the width of your shoulder.
  2. Now, as you get your breath in, curl up the bar such that your hands are on your shoulders.
  3. Finally, stretch and squeeze your biceps and then lower down with complete control.
  4. As you breathe in, curl the bar until your hands are at your shoulders

3. Barbell bent-over row

How to do it?

  1. Start by hinging over from the biceps while keeping your knees slightly flexed.
  2. Now, in this position, keep a neutral and flat spine while keeping your hands as wide as your shoulder.
  3. Now, pull your elbows right behind you and try keeping in that position for a few seconds before loading it back down with complete control.
  4. Finally, make sure that the line of pull should be the belly button, not the sternum.

4. Incline dumbbell curl

How to do it?

  1. Start with sitting against your workout bench, with your back straight and your abdominal muscles fully stretched. Your dumbbell should be on either side, with each hand occupying one dumbbell.
  2. Now, in this position, lift each dumbbell towards your shoulders. Remember that, your hands should be fully stretched because you have to differentiate the biceps brachii muscles being worked as you are working your just lower arms.
  3. Finally, lower back the dumbbells down to its original position but be careful to not release your dumbbells weights too quickly otherwise this could strain your muscles. I.e this should be a slow yet controlled movement. This completes your one step.

5. Decline Dumbbell Curl

How to do it?

  1. Start by lying with your chest down against a bench that is making a curve of 45 degrees to your back.
  2. Now, bend your elbows but make sure to not mover your upper arms and keep curling up to your shoulders height.
  3. Finally, do a little pause for a few seconds and then lower back to the original position.

6. Zottman Curl

How to dot it?

  1. Start with your dumbbells are hanging by your side, then turn your arms in such a way that your palms are forward.
  2. Now, start with bending your arms and curling the dumbbells to your shoulder side while making sure your upper arms are not moving.
  3. Finally, hold on there for a few seconds, such that your palms face against your body before coming to your original position slowly and carefully. 

7. Standing Dumbbell Curl

How to do it?

  1. Start with holding a dumbbell in each of your hands and your arms are hanging by your sides.
  2. Now, in this position make sure to keep your elbows as close to your body as possible and your palms facing against your body.
  3. Finally, while keeping your arms still, curl up your weights while exhaling to your shoulder height and contacting your biceps in the process.

8. Hammer Curl

How to dot it?

  1. Start by getting a pair of dumbbells to hang at your arm’s length to your side and your palms facing your thighs.
  2. Now, while keeping your arms still, try bending your elbows and curling the elbows to your shoulders as near to your shoulders as possible.
  3. Finally, while holding on the top and air for a moment, squeeze before lowering your weight back to its original position slowly and carefully.

9. Underhand Seated Row

How to do it?

  1. Start by holding firmly the bar and bending your knees with underhand grip kept as wider as your shoulder.
  2. Now, keeping your back still and upright, lean back a little and then use your back muscles to push the bar towards your belly button.
  3. Finally, this completes our one rip and then returns to the original position.

10. Reverse Curl Straight Bar

How to do it?

  1. Start by holding on a barbell firmly at your shoulder’s width with an overhand grip.
  2. Now, by making use of arms only, flex the elbows so that they get enough power to rotate and push barbell upwards, so much so that your palms start facing out and barbells come in line with your shoulders.
  3. Finally, come back to the original position and repeat the whole movement.

11.Dumbbell bench press

How to do it?

  1. Start by lying down on the ground with your feet firmly fixated on the ground. Keep in mind that your feet should be held firmly on the ground. If you can’t do it then try placing some plates under them to give a smooth and stable position.
  2. Now, try keeping your back spine in a neutral position but slightly curved and your core should be completely involved.
  3. Now, pull your shoulder blades away from your ears but slightly together. Make sure that your shoulders, heads, hips and your head should be firmly held to the bench.
  4. Now, keeping your arms firmly against your sides is lifting the dumbbells up and during this movement, your palm of hands should be facing upward at a 45-degree angle.
  5. Finally, slightly lower the dumbbells back to your chest levels while maintaining your elbows on your sides.make sure to keep these elbows firm to get your triceps involved in the process.

12. Barbell Curl

How to do it?

  • 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

13. Standing Biceps Cable Curl

If you’re looking to target the deep-tissue muscle fibers, cable curls are a good bet.

Since the pattern of movement is less stable with this movement, due to the regular tension provided by the cable, you will utilize all the stabilization muscles surrounding the biceps into play as you execute the exercise.

You can use a variety of different attachments to perform the cable curls including a rope, a straight bar, or rotating cable handles that allow you to work a single arm at a time.

Best biceps workout tips for bigger biceps

Follow these tips to make the most of your every set and rep of your biceps workouts.

Tip 1: Warm-Up

At first, It sounds burdensome, but it’s super important. The logic is very easy to understand.

A warmed up muscle is more responsive to work done on it. Also, the increase in temperature due to warm-up will help reduce the risk of rips and tears and is best suited to deliver more red blood cells – and hence oxygen and nutrients – to the muscle involved in the workout.

Research evidence:

According to research published in the Journal of Applied Physiology suggested that high stretching after warming up a muscle group has the ability to increase its overall size by 318 percent in 28 days. Hence, warming up can give your biceps size and ultimately your ability to live more.

Tip 2: Keep changing your workout

Remember, your body is notorious for adapting to new conditions; a workout you are doing today might not give the best results tomorrow. So, keep spicing up your workouts with something new to boost your muscle-building efforts.

Tip 3: Breathing is very important

Can you imagine holding your breath while you are lifting? Never. Not taking enough breaths during heavy movements can elevate your blood pressure and can make you dizzy.

By taking rhythmic and structured breathing, you will be able to better concentrate on your workout. Moreover, the delivery of oxygenated blood will reduce the risk of passing out thus allowing your breadth to work harder and grow bigger in the long run.

But there’s more to breathing correctly than a few gasps of air. Engaging your diaphragm, a process is known as ‘bracing’ by powerlifters, is key to explosive performances.

Tip 4: Always take rest between workouts.

I am sure you are probably sick of listening to this, again and again, that takes rest between sets for 30 to 90 seconds. Well, the reality is that it is not factually correct. Why?

Because this much time is not really enough to let you recover fully from the effects of your intense workouts. In fact, you should take at least 3-4 minutes of rest to allow your muscles to return back to full strength when you again go to lift those dumbbells.

However, if you are really running short on time, there is a way out for your i.e you can train a different group of muscles. For example, you can work on your biceps when you are resting after doing a few sets of triceps.

This type of reciprocity in your muscle training will keep exhaustion at bay and you will build bigger and stronger muscles too in the process

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