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10 BEST Bicep Exercises (Get BIGGER Arms)

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Rating: 4.0; Vote: 1

These are the best 10 BICEP exercises to Get BIGGER Arms fast. I explain how to do each exercise and how to workout for better bicep muscles in terms of size, shape, and mass. If you're looking for exercises to build big wider biceps you'll benefit from this video. Even if you just have dumbbells you can get those arms to pop out and show with the right strategy. Today's video will teach you what to do at the gym to get a better pump and better bicep peaks. FREE 6 Week Challenge: 1. Bicep Barbel Curl 0: 47 2. The Inclined Alternating Dumbbell Curl 1: 53 3. One arm high cable curl 2: 49 4. Preacher curls 3: 47 5. Rope cable curls 4: 41 6. Regular EZ bar curls 6: 14 7. Tricep Bar Curl 6: 58 8. Concentration Curls 7: 51 9. Standing EZ bar cable curl 8: 29 10. Alternating Dumbbell Bicep Curl 9: 01 If you want to get bigger fuller biceps so you can fill out your t-shirts and have nice mountain like Peaks then there's no denying that you're going to have to consistently put in the time to break down and rebuild that muscle over and over again. And even though it takes time to build up any muscle in your body including your biceps, by varying up your exercises and working your arms from different angles, different positions, and with different equipment you'll have Fuller thicker and stronger biceps before you know it. So today I want to give you 10 of the best exercises that'll hit both bicep heads and make them bigger wider and thicker. After going through these exercises I'll also give you guys some tips on how you can incorporate them into a workout or multiple workouts with exact amounts of sets, reps, and rest times. So let's get started with by far the biggest bicep Mass Builder the barbell bicep curl. If there's one bicep exercise that you decide to master it should be this one. Since you get to use both arms with one bar you can go a lot heavier in this one then many of your other bicep exercises. Start by loading up the bar then stand in front of it and grab it with both hands a little wider than hip width apart. Keep your shoulders back and hold your chest High as you curl the barbell in towards your chest. You want to make sure that you keep your elbows tight to your ribs and keep them fixed in one position to avoid incorporating the front of your shoulder and to keep all the load on your biceps. Once you bring the bar all the way up you want to remember to lower it slowly because that's when we're actually breaking down the muscle the most. Now this is an exercise that you do want to go heavy with but your form is also very important. And this is the case with most bicep exercises. Some cheating is okay towards the end of your set. If you use a little momentum during your last 2 or three reps to help you get the weight up it's completely different then rocking back and forth for every rep and turning this great bicep exercise into a lower back exercise. Let's move on to the second exercise which is going to be the inclined alternating dumbbell curl. Here you would set up a bench at a high incline right around 60 to 70 degrees from the floor. Grab two dumbbells and sit down in the seat making sure to lean all the way back. A lot of people will set the bench up correctly but when performing the exercise they'll sit up to make it easier which ruins the unique angle that this exercise provides. When you sit back let your arms hang straight down and lock your elbows in that position. They'll end up in a position slightly behind your hips. From here you're going to curl one dumbbell up at a time and Alternate with each rep. When compared to regular standing dumbbell curls, the incline curl is considered a great variation specifically to build up your bicep peak. This is because your bicep has two heads or two parts to it the long head and the short head. The incline dumbbell curl helps you get a better stretch for the larger long head since your arms will be slightly behind your hips. Another great exercise for nicer bicep peaks is the one arm high cable curl. Here you would set a cable up at a height slightly higher than your own shoulders. Face the cable side ways, grab it, and take a few steps away from the machine. Next you'll want to curl the cable inward towards you're shoulder in a position that looks like you're flexing your arm. While doing this you want to try your best to keep the elbow locked in place, with your arm at about a 90 degree angle from your body, parallel to the floor. Try to only move your forearm without moving the rest of your body. One general advantage that cables have for biceps is that they'll keep a constant amount of tension on the muscle you're targeting. With dumbbell
Date: 2021-12-23

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Comments and reviews: 7

KevinM.
I snapped my distal bicep tendon swinging from a rope. smh. I had to have it surgically replaced (about 5 months ago) and its taking sooo long to get my strength up Im my right arm. Ive been watching all your videos and its teaching me a new way to lift. While i get discouraged because i cant do as many reps with my right arm versus my left, Im going to keep on grinding in hopes 1 day i will not only get back to where i used to be, but get even bigger as well. Thank you for your videos.
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Marc
Another great instructional video! You have a great way of explaining the how and the why for doing things. Keep up the great work because even after training with weights for over 30 years Im humble enough to sit and listen to some great coaching so I can get better. Thank you!
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Diego
Hi! Great videos, thenks a lot! i was wondering when you say to just pick 3 or 4 excersises, would you suggest to just leave the training on that, or is it ok to add another 3 or 4 of TRICEP excersises?
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Disconnection
Inclined Alternating Dumbbell Curl 1: 53
Preacher curls 3: 47
Concentration Curls 7: 51
Alternating Dumbbell Bicep Curl 9: 01
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Doodleer
10: 56 Claim your spot by clicking the button below. - broken button
I regret signing up to workout and be healthy - what?
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CRYPTO
All my biceps days r weak n bad. I can't take good weights n no improvement but my chest shoulder n leg r improving day by day.
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michael
Triceps is the Biggest muskel in your arm and makes the arm look wider(bigger) true. of course it is biceps is a smal Muscle!
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