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.