Build Big Biceps, Strong Arms and Strong Triceps

In every gym you go to, you will see people pumping their biceps. Along with the pecs and abs, the biceps are sometimes called vanity muscles because they are the most visible and therefore command the most respect. Invariably, when you ask someone to show you their muscles, they will probably flex their biceps.

Before we talk about biceps development, I want to point out that biceps only make up one third of your upper arm, with triceps making up the other two thirds.


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In every gym you go to, you will see people pumping their biceps. Along with the pecs and abs, the biceps are sometimes called vanity muscles because they are the most visible and therefore command the most respect. Invariably, when you ask someone to show you their muscles, they will probably flex their biceps.

Before we talk about biceps development, I want to point out that biceps only make up one third of your upper arm, with triceps making up the other two thirds. So, to have an impressive arm, you must also develop your triceps, otherwise the effort on your biceps will not yield good results. Many people don't realize this and that's why you see them doing loop after loop without much improvement. We'll cover triceps exercises in another article. For now, let's talk biceps.

Here are some exercises that will make your biceps explode. Most of you have already done some or all of these exercises. The question I ask you is whether these exercises are done in the correct form and techniques because if they are not you will probably be wasting your time as your biceps will not develop to their maximum potential. Perform each exercise in 3 to 5 sets once or twice a week and at repetitions of between 6 and 10, but make sure that at the high end of the repetitions you will not become so fatigued that you cannot perform another proper rehearsal.


a) Standing Dumbbell Curl/EZ Bar

You can perform this exercise with a straight bar or an EZ bar. This is a great strength training exercise for the biceps.

Stand with your feet shoulder-width apart and grip the bar with an undergrip, hands should also be shoulder-width apart. Raise the bar slowly, focusing intently on contracting your biceps. Don't swing or use momentum to flex the bar, especially in the later stages when your biceps weaken. Never swing or move your body, only your arms move. Keep your elbows locked to the side of your body and don't rotate them.

Then lower the weight, taking 3-4 seconds to resist the weight during the descent to emphasize the negative portion of the exercise. Never let gravity pull the weights down.

At any time, do not bend or bend your wrist, which should always be in a neutral and straight position.


b) Dumbbell curl in inclined position

This exercise uses different fibers in your biceps and gives you the appearance of a peak bicep.

Sit on an incline bench holding a dumbbell in each hand, keeping your elbows well forward throughout the movement, curling the weight up and toward shoulder level. Then strongly contract your biceps in the high position. Lower the dumbbells back down, slowly and maintaining total control. The speed and techniques are similar to what has been described previously.


c) Preacher Curl

Similar to the dumbbell curl but using the preacher curl station. This is a great isolation exercise for strengthening the biceps.


d) Hammer Curl

The Hammer Curl makes your biceps look full and your forearms get a lot of work done as well.

This is an exercise similar to the incline dumbbell curl, except you use the hammer grip on the dumbbell, as if you were holding a hammer to drive nails, and you are standing instead of sitting.


e) Tips for developing biceps

Focus on moving your biceps throughout the movement. Don't lift heavy weights that will compromise your form and techniques to look your best.

By twisting and squeezing lightly, you will further develop the ridge of your biceps. Like all exercises, pose and stretch the biceps between sets. This helps flush out lactic acid and helps your biceps recover better for the next set.

Remember to change the order of the exercises you perform after 6-8 weeks to give your biceps a boost and watch your arms grow!