Everybody wants big biceps and when you ever get asked to flex it’s never your quads or your hamstrings it’s always your biceps. Why do people care so much about them? Well, having a big pair of biceps which fill the sleeves of a shirt just looks good but also it seems that the bigger your biceps the more of a man your are. So, how do you get bigger biceps?
First of you need to make sure your diet is in check because without proper nutrition your biceps or any muscle for that matter will never grow so make sure you are getting plenty of protein and the right amount of carbs and fat. Second thing you need to do is work your legs, why? Because they are a big muscle group and when you work them they release a lot of testosterone which is needed to increase muscle growth.
Now that you know that, lets get down to the 5 exercises which can help you get those big biceps.
1. EZ Bar Preacher Curls
These are great because they isolate the biceps from the shoulders and back so you know it’s your biceps doing all the hard work.
2. Dumbbell Preacher Curls
Just like the first exercise they isolate your biceps and they are also good for adding shape.
3. Barbell Curl
These are great for overloading your biceps however make sure you do them properly and are not swinging the bar as this will move the attention away from your biceps and onto your shoulders and back, it can also cause injury.
4. Alternate Dumbbell Curl
Great for adding shape and size, they allow you to focus on each arm separately for added growth.
5. Hammer Curl
Works both the biceps and forearms and they are great for hitting your biceps in a different way.
By doing these exercises and following a good nutrition program you will soon have those bulging biceps.
Hey this is a really great article. I would love to add you to my blog roll and do some post sharing with you. I am a Marine Veteran and getting ready to go back in as I just re-enlisted in the Army. My blog is all about how I am getting back into shape for this adventure.
Yeah sure man it would be a pleasure, send me an e-mail via the contact page and I will get back to you.
I like use dumbell for my excercise… I thing a wide variety bicep exercise more better…
Hammer curls focus on the brachialis, not the brachii (inside of the bicep).
I think this is a very good article – even though on a narrow topic it manages to vary the information and make it interesting. Very useful, thanks!
Nice article, a good selection of exercise’s. With alternate dumbbell curls you can also twist the dumbbells outwards as you lift them this helps work the inner side of the biceps and create a higher peak.
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Your posts always show me that you really have some indepth knowledge about this. Quite a valuable read i must say.
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