Everybody wants Sleeve Busting Biceps, because big arms look great and display strength and power. It is possible to get bigger biceps with hard-work and the right combination of exercises.
Many factors go into contributing to getting bigger biceps and the main factors are genetics and nutrition. Whether you have great muscle building genetics or not, you still need to work hard and have your nutrition on point with a solid training plan to achieve the goal of a bigger biceps muscle.
This will not happen overnight for the natural lifter, so you have to be realistic and take into account that you will have to work extremely hard and be willing to do whatever it takes to achieve this goal. If building bigger biceps is your main goal, then that should be your primary focus until you get the results you want.
#1. Chin-up or Reverse Grip Lat Pulldown
These are some staple exercises that will totally activate the biceps muscles. Both exercises, the chin-up and reverse grip lat pulldown are multi-muscle builders; meaning they will blast the biceps, but also hit other muscle groups like that lats and upper-back as well.
If you can do a sufficient amount of chin-ups with proper form, then this is a Super option to start off Arm Day. The chin-up is great because they are going to allow for the most overload on the biceps muscle of all exercises. Essentially you are curling your bodyweight and if you can add weight on top of that, well you get the picture.
The other option is the reverse grip lat pulldown, this also works great too. If you have access to this machine and chin-ups are uncomfortable or cause irritation you should give the reverse grip lat pulldown a try. This will give a similar effect as the chin-ups do. You can choose one or do both.
#2. Heavy Cheat Curls
This exercise is used by many of the TOP bodybuilders like the LEGENDARY Lee Haney 8-Time Mr. Olympia from 1983-1991 era.
Cheat curls force muscle growth, because it’s basically doing barbell curls with maximal weights. The cheat curls are done with a little bit of body English; this means not a strict curl! You will do what it takes to curl the weight without injuring yourself in the process.
Also, these can be done with dumbbells, but typically you can lift more weight with a barbell for this particular exercise, so that’s what is recommended.
A straight barbell is said to provide more muscle activation that an easy-curl bar, but in my opinion it doesn’t really matter that much. Do what feels best, both ways work well and you can even use all three: straight bar, easy-curl bar, and dumbbells to give you variety and keep your workouts exciting.
#3. Preacher Curls
This is an old-school biceps exercise that completely isolate the biceps muscle allowing for a complete stretch and contraction that really help you to build that peak-shaped that looks like you have a cantaloupe inside your arm.
Of course these can be done on your typical preacher curl bench, but also you can use just about anything that offers support for the back of your arm to fully extend and contract in a slow and controlled manner.
Preacher curls can be done with a barbell or dumbbells and should be a part of every well planned biceps workout.
When doing this biceps exercise you should not be concerned with trying to go super heavy. Just enough to make it challenging, but not so much you cannot concentrate on the muscle being used. With this exercise you should really focus on the intention of your muscle from the stretch to the squeeze at the top.
#4. Hammer Curls
Hammer curls are awesome and great for building the outer biceps and forearm. You can go pretty heavy with these and surely get great results!
If you look at any Top level lifters training program, it’s guaranteed that you will see hammer curls at some point scheduled in if their intention is to build bigger biceps and strengthen the arm. Basically what I’m saying is that hammer curls are a must in any program.
Whether you do them standing or sitting you can get a tremendous effect that will play a huge role in building the best biceps possible.
These are classic! Typically done with a barbell, but can be done with dumbbells as well. This exercise can be a great biceps finisher; to really get in a ton of volume in a short amount of time and this will get a bunch of blood into the muscle giving you a throbbing PUMP that you will never forget.
If you have never heard of these, it’s where you break up the curl range of motion into three parts done consecutively.
- 7 Reps – From the bottom to halfway up.
- 7 Reps – From halfway up to top.
- 7 Reps – Full curl.
There is no better way to end a workout than to leave the gym feeling like you just put an inch or two on your arm. These have been proven to work wonders and are a not so secret exercise that will help you develop the biceps you want.
Everybody Wants Bigger Arms!
Having Huge Arms looks Awesome, so remember having big biceps is only a part of a totally developed looking arm. You can’t forget to train your triceps and forearms, because this can lead to imbalances and will not give you the best looking arm you could achieve if you developed all areas of the arm simultaneously. Check out my article on how to ‘Build Stronger Forearms’ to find an easy, but effective way to implement a widely used training tool to give you superior results while training your biceps and triceps.
You can train your arms multiple times a week for the best results and even every day if you can handle it. With a well-thought-out plan and program you can really put your focus into building your biceps if that’s your goal. For a simple, but effective biceps building template:
- Chin-ups: 4 Sets x 8-12 Reps and weighted 3-6 Reps
- Reverse grip lat pulldowns: 4 Sets x 10-15 Reps
- Heavy Cheat Curls: Work up to a heavy Set of 8 and do 3 Sets
- Preacher curls: 3-4 Sets x 10-12 Reps
- Hammer curls: 3-4 Sets x 6-8 Reps
- 21’s: Finisher 1-2 Sets
This could be done in one workout or split up over the course of a few days. The thing to remember is not to start overly heavy or at the top-end of the reps/ sets range to prevent you from progressing. Build up over time slowly adding weight or reps/ sets each week. This is a basic formula for building Bigger and Stronger Biceps.
If this was helpful and you think these exercises will work well for you, drop a comment below and share your thoughts.
Also, check out The Best Exercises for the Triceps article to take your arms to the next level.
It took me 20 years of hard training to get the physique I have today. What you need is what I had – Belief in yourself!-Branch Warren