10 BEST Bicep Exercises (Get BIGGER Arms)


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: http://bit.ly/lose-fat207

Fat Loss Calculator: http://bit.ly/gt-calculator7

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 dumbbells you’ll pass between certain transition phases, where the changing angle that gravity is pulling on the dumbbells, will decrease the tension placed on your biceps. This doesn’t mean that cables are better than dumbbells, but they do provide a slightly different type of stress that will also help provide a new challenge and stimulate growth. Next we have preacher curls. Preacher curls are by far one of my favorite exercises for building bigger biceps, and you can do them with an easy bar, a barbell, or with a dumbbell like I’m using…



Please enter your comment!
Please enter your name here